L-Carnitine for Weight Loss

What makes L- Carnitine best for weight loss? – Benefits, Best Supplements, Dosage

 L-carnitine is a naturally occurring amino acid found in your body. It is made from two essential acids named lysine and methionine.  Carnitine is usually formed in the brain, liver, and kidneys. Its main function is to manage the energy production in your body by transferring fats or fatty acids to cells. Studies have proved that consumption of L-Carnitine can help you in treating mental health problems, weight loss, maintain blood sugar levels, and hypertension. L-Carnitine is classed as a conditionally essential element.  Your body produces it itself, but during achieving fitness goals, the need for carnitine in the body also increases and it’s not possible for most of you to fulfill these Carnitine needs. In this case, consuming Carnitine in the form of a supplement can help you greatly. Consuming it can provide you a fast calorie-burn rate, high metabolism for fast digestion, enhance recovery for better performance.

Different Types of L-Carnitine

Due to most effective for general use, L-carnitine is quite popular among bodybuilders but there are other types of Carnitine too which includes:
Types of L-Carnitine

  • Acetyl – L- Carnitine:

Acetyl-l-carnitine is made from L-carnitine present in your body. It is also known as ALCAR. Acetyl-L-Carnitine helps in improving mood and blood circulation by aiding your brain cells. It helps you maintaining mental health, focus, and brain functionality. Some researchers have also found that using ALCAR is helpful for people with Alzheimer’s disease.

  • D-Carnitine:

D-Carnitine has adverse effects on your body. It is opposite to L-carnitine. It has also been found that D-carnitine restricts the body to produce L-carnitine and may cause carnitine deficiency. This is why it’s not used on humans.

  • L-Carnitine L- Tartrate:

The tartrate version of L-Carnitine is considered more effective for recovery and weight loss than the common L-Carnitine. Due to these properties, It is widely used in fitness supplements. Basically, it is a type of salt used in Carnitine supplement to enhance the absorption of carnitine in the body. It help is a fast recovery rate, boosts energy, improves metabolism, and prevents oxidative damage to cells by neutralizing free radicals in the body.

  • Propionyl- L- Carnitine:

This form of Carnitine helps in the proper circulation of blood throughout the body.  It also supports heart health and helps in muscle movement after the workout.

L-Carnitine for Fat Loss

When a month of eating a low-calorie diet and daily exercise results in nothing but frustration, adequate supplements may help you. L-carnitine plays a crucial role in burning extra fat and preventing fat around your body. It transfers triglycerides into mitochondria of the cells where mitochondria break these triglycerides and utilize them to produce energy for optimum body functions. This process results in fast fat burn during workouts. In addition, L-carnitine boosts your physical performance during gym or sports and improves the functioning of brain cells which makes it more popular among athletes.

Benefits of L- Carnitine

Benefits of L-Carnitine

  • Shed Extra Fat:

One of the major reasons for consuming L-Carnitine is that it produces energy by utilizing the body’s extra fat and allows you to perform better by burning excess calories.  It does so by moving the fatty acids into your mitochondria. Carnitine reduces visceral belly fat that surrounds your vital organs and can lead to serious health problems. A review of nine studies has also proved that participants who took L-carnitine lost about 1.3 Kgs than those who didn’t. However, taking  L-carnitine supplement alone won’t help you in weight loss. You have to follow a nutritional diet and exercise too.

  • Boosts Metabolism:

When it comes to weight loss, Having slow metabolism is a common concern among people. Low levels of metabolism deposit extra fats around your body which directly leads to obesity. Another major benefit of carnitine comes here. Carnitine enhances metabolism by converting fat cells into energy and prevent them to store as extra fat deposits. Moreover, it boosts calorie burn rate during workouts as well as rest.

  • Improved Energy levels and Physical Performance

Besides its potential fat-burning benefits, L-carnitine also optimizes the energy levels of your body and utilizes it in a proper manner. As mentioned earlier L- Carnitine transfers fatty acids to mitochondria which results in energy-boosting that allows you to push yourself harder during workouts. A research has also found that people who consume 3-4 grams of Carnitine as a pre-workout supplement have better endurance and supply of oxygen throughout the body.

  • Fast Recovery:

Aside from being a powerful fat burner, L-Carnitine is a very effective post-workout recovery supplement. BY reducing the production of lactic acid in your muscles which is responsible for muscle fatigue, L- Carnitine helps in reducing muscle damage and pain from an intense workout. It enhances the flow of blood throughout muscles, thus results in improved oxidative stress and improved cellular signaling which leads to a fast muscle recovery rate. Apart from these benefits, Carnitine also prevents toxic compounds from entering into mitochondria.

  • Improves Testosterone Levels:

Consumption of Carnitine Supplements promotes the production of testosterone, a hormone essential for muscle building and better physical performance.

  • Improved Blood Circulation:

Consumption of L-carnitine not only enhances energy levels and weight loss process but also improves the circulation of blood throughout all the muscles which means better distribution of nutrients.

  • Improves Heart Health:

Adequate energy is essential for a person to make the heart function properly. Several studies have found that consumption of L-carnitine shows improvement in heart function and reduces the symptoms of angina( a type of chest pain caused due to reduced blood flow to the heart). People with this problem face insufficient oxygenation of the heart which may lead to heart muscle damage. Consuming L-carnitine may help you reduce damage and chances of a heart attack.

Best L-Carnitine Supplement

Although there are many Carnitine supplements in the market, choosing the authentic one is always a difficult task. So, to make things easy for you, we advised you to add Detonutrition’s L-Carnitine to your diet to get your desired results. Our L-carnitine supplement is designed to optimize your energy levels, enhance fat burning rate, promoting muscle recovery while minimizing muscle damage. Supplementing with our Carnitine increases your workout efficiency by transporting fatty acids to mitochondria and convert them into usable energy. In addition to all these benefits, detonutrition’s carnitine supplement increases blood flow to your muscles and prevents you from chronic heart problems.

Conclusion

The presence of Carnitine is very essential for your body. Lack of carnitine can lead to numerous adverse effects. Some of them are fatigue, heart problems, and low muscle mass. On the other hand, having ample carnitine has great effects on fat metabolism and recovery which makes it a widely used fat burner among athletes and bodybuilders. By transporting fatty acids to mitochondria, carnitine helps in developing extra energy and a faster calorie burn rate.  Many studies also support its use for improving workout routines, brain functioning, and better immunity. Consuming it can help a lot of people especially vegans to fulfill their Carnitine requirement. Despite all these benefits, we should always take recommended doses as “excess of anything bad for you”.

FAQ’s

Q.1 When to Take L-Carnitine for a effective weight loss?

Ans.   L- Carnitine can be quickly absorbed by the body. So, the best time to consume it is before workout to boost fat burning or after workout for better recovery. A good alternative is to split your dose in two. Take one before workout and one after workout. Make sure to take with a high-carb food or drink.

Q.2  Is L-Carnitine good for male fertility?

Ans. Due to its antioxidant properties, L-carnitine is helpful in increasing sperm motility, count, and maturation.

Q.3 How does a low Carnitine level affect your body?

Ans. L-Carnitine plays an important role in the human body. Major reasons for Carnitine deficiency are genetic disorders and malnutrition. L-Carnitine deficiency can lead to heart diseases, fatigue, and low muscle mass.

Q.4  Does L-Carnitine affect sleep?

Ans. Consuming L-Carnitine on daily basis helps in faster recovery and decreases muscle inflammation. This gives the direct benefit to brain functionality which results in improved sleep quality.

Q.5  Is it Safe to consume L-Carnitine?

Ans.  Intaking L-Carnitine between 500mg to 2g per day is safe to consume for weight loss, enhance recovery, and promote blood circulation. If you want to consume more than this, it is advised to talk to your physician or trainer first.

Best Herbal Weight Gain Supplements in 2021

There are many of you whose primary goal is to bulk up. Being underweight not only makes you look weak but also increases the risk of numerous chronic diseases.  Moreover, having low muscle mass decreases the immunity levels of the body. So, in order to prevent all these troubles and to put on a healthy weight, we use weight gain supplements or weight gainers.

What are Weight Gainers exactly?

Weight gainers are supplements that contain essential nutrients for your body to develop or gain mass healthily. These supplements include proteins, fats, vitamins, carbohydrates, and minerals.  Weight gainers contain less protein content as compared to carbohydrates and healthy fats as the main goal of these supplements is to increase your daily calorie intake and promote muscle mass growth. A good weight gainer provides you 400-1200 calories in a single serving.  If consumed with a proper diet and workout, weight gainers can get you the physique you want.

Why Consume Weight Gainer Supplement?

Whether you are underweight or an average weighted person who wants to fulfill the fitness goals like athletics, achieving a certain physique, bodybuilding competition, etc Muscle tone, and strength are very essential for you. To put on extra strength and size, your body must have extra calories and fats to convert them into muscle mass. But following a calorie surplus diet is not easy especially for teenagers with low appetite levels or high metabolism. Another problem you may have faced during your weight gain journey is that they consume plenty of calories but your diet lacks essential nutrients. Now, the question arises how to consume ample calories with required nutrients? Here weight gainer comes in hand. A weight gainer is a convenient way to increase your calorie intake while providing your body the right nutrients. A weight gainer is easy to consume as they come in capsule or powder form.

When to Consume a Weight Gainer

You should consider a weight gainer in following situations

Consuming Insufficient Calories

 A calorie surplus is very crucial to put on weight. If your consumption of calories is equal to the number of calories your body burns throughout the day, you may not see the results you want. Adding a gainer to your diet helps you to meet your daily calorie requirements or achieving calorie surplus.

Lack of  Macronutrients

Along with calories, it is important for you to consume the right amount of macronutrients as well. There’s a possibility that you are not getting sufficient nutrients just from your daily diet. In that case, you should opt for weight gainers as they are rich in nutrients and other essential elements required to develop body mass.

Troubling in Eating Larger Meals

To obtain a calorie surplus, you have to increase your portion size which is not possible for everyone. Some of you may feel bloated while some of you are unable to eat this much due to low appetite levels. Having weight gainer supplements with your meal plan will relieve you from extra eating and help you to achieve your daily eating goals.

Artificial vs Herbal Weight Gainers

Weight gainers are of two types— Artificial gainer and Herbal Gainer. Artificial gainer is composed of both natural and chemical ingredients while herbal weight gainer consists of only natural herbs.

Although both artificial and herbal gainers are used to develop a healthy weight gain, some studies have found that most of the artificial weight gainers contain Creatine which if taken at more than recommended dosage can damage your kidneys, liver, and heart. In addition, it has been found that artificial weight gainers have anabolic steroids which are not good for your health and can develop problems like hair loss, aggression, kidney damage, increased risks of a heart attack.

On the other hand, Herbal weight gainers are formulated with therapeutic herbs. Unlike artificial gainers, herbal supplements don’t have any side effects.   Ingredients present in these supplements increase your weight healthily while managing your appetite levels and calorie requirements. So, Why consume artificial supplements if you have a better alternative. Here are the best herbal weight gain supplements you can opt for:

Best Herbal Weight Gainers in 2021

weight gain capsules

DetoGainer:

Detogainer is considered one of the best in this category.  It is formulated with herbs and ingredients that help in boosting strength and developing muscle mass.  Its major ingredients are Asparagus racemosus and  Withania Somnifera.

  • Asparagus racemosus – also known as Shatavari has properties to raise your energy levels and internal strength. Due to its rich nutritional profile, it is very beneficial for bodybuilders.
  • Withania Somnifera – It is commonly called Ashwagandha. It is considered as the best substitute for synthetic supplements as it nourishes your muscles and promotes testosterone production in the body.

Benefits:

  • Increases muscle endurance which helps you to perform longer during intense workouts.
  • Nourishes your cardio muscles to prevent you from heart problems
  • Increase the production of muscle mass
  • Enhance your weight lifting strength so that you can perform better every time in Gym.

LMG Pro Kit:

Due to strengthening and recovery properties of LMG pro kit, it is the choice of many skinny guys.  It not only helps you in achieving calorie surplus but also increases strength, relieves muscular pain, and prevents muscle soreness. Its main ingredients are Pueraria tuberose, Glycyrrhiza Glabra, and Hyoscyamus niger.

Pueraria tuberose – In India, It is also commonly known as vidarikhand . Vidarikhand is one of the most nourishing medicinal herbs used for weight gain. It promotes rejuvenation and helps in improving the reproductive system by enhancing the quality of semen in men. It is also good to prevent aging and protect your body from diseases.

Glycyrrhiza glabra Or Mulethi – When it comes to weight gain, immunity plays an important role. A person with a weak immune system faces more difficulty in weight gain than others. Consumption of  Mulethi is very helpful in keeping your immune system healthy.

Hyoscyamus niger – Hyoscyamus Niger or Henbane is commonly used in recovery supplements as it is very helpful in relieving pain and muscle inflammation. In addition to recovery, Hyocyamus Glabra is also helpful in proper digestion and absorption of food which results in fast weight gain.

Benefits

  • Helps in developing lean muscle mass while improving your physique
  • Helps in raising energy levels
  • Prevents and relieves your body from muscle pain, joint pain, inflammation, and cramps.
  • Strengthens
  • Increase your physical performance and muscle Endurance

Things to Consider Before Buying a Weight Gain Supplement

herbal weight gain supplement
Getting confused is very common when choosing a herbal weight gainer as there are numerous brands and products in the market.  It’s important to have some knowledge of weight gainers beforehand. Here are the following things you can consider before buying an authentic weight gain supplement.

    1. Always read the label carefully. if it contains harmful additives, sugar, preservatives, etc. leave it.
    2. Proteins and carbs are very important for muscle growth and energy. There should be ample nutrients in weight gain supplements in order to develop a bulky body. Protein- Carb ratio should vary between 1:3 to 1:5.
    3. Always check the sugar intent on your product label. Having more than 6g sugar per 100g serving is a bit much for your goal. Choose a better option. You should pay for nutrients, not sugar.
    4. Check if it has digestive enzymes as increased calorie intake makes it difficult for you to digest extra food. Having digestive enzymes in your supplements prevents bloating, helps in the digestion and absorption of food.
    5. Always look for brand reputation before buying a product. You can check their Social Media handle, License, etc.

If you’re also struggling with underweight problems and are unable to decide the best aid, you should opt for either Detogainer or LMG pro kit.  Both of these products provide optimum nutrition needed for weight gain.

Conclusion

Calorie Surplus is the key to weight gain. To achieve calorie surplus, you can either consume artificial weight gainers or herbal weight gainers with your diet. However, herbal supplements are more efficient as they don’t have any side effects. Consumption of Natural weight gain supplements not only fulfills your calorie goals but also boosts your recovery time.  If not chosen wisely, Even herbal weight gainers can harm your health. So, always look for authentic brand products like Detogainer to achieve your bodybuilding goals.

How to improve Muscular Strength- Benefits, Exercise and Tips

What is Muscular Strength?

Muscle strength is defined as the ability of a muscle to move or lift any object. It is measured by how much weight you can lift by that particular muscle or how much force you can exert with that muscle. The more you can generate force, the more will be your muscular strength. Your Muscle fiber size and endurance are the ones responsible for your muscular strength. You can increase your muscle strength by training them hard regularly with the help of exercise, sports, or other physical activities. For example, you can do weight lifting, resistance training, running, squats, pushups, etc to develop muscular strength and endurance. There are many of you who still think that muscle strength and Endurance are the same things. Let us explain this dissimilarity.

Muscular Strength Vs Muscular Endurance

As mentioned above, muscular strength is the amount of weight you can lift with the help of your muscles. Muscle Endurance refers to the ability to how long you can hold that weight or how many times you can lift that amount of weight without getting tired. If we talk about the gym, performing more repetitions with lighter weights helps you to increase your endurance while performing fewer repetitions with heavy weights can build up your muscular strength. However, to get a fit and toned body you should focus on both muscle strength and endurance.

Benefits of Increasing Muscular Strength

  • Muscles Help in Reducing Extra Fat
    Calories are the source of energy for your body. Your body gets these calories from the healthy foods and supplements we eat on daily basis. But, when you intake more calories or energy without utilizing it, the body stores this extra energy in the fat cells. On the other hand, when you do intense strength training, muscle cells in your body use the energy stored in the fat cells which result in calorie burn. In short, the more you gain lean muscles the more you will increase your body’s energy requirements and to fulfill these requirements body will burn those extra calories. So, if you’ve been struggling with obesity starting a muscle gaining program can help you shed those extra fats.
  • Improves Bone Health
    Your body won’t develop bone unless you give it an appropriate reason. Along with muscle mass, weight lifting can help you to increase bone density too. Muscle-building training puts stress on your bones and makes them stronger. Similarly, if you don’t build up or losing muscles your bone density will decrease too.

  • Builds Strength and Stamina
    Having Muscles make you stronger physically and help you in many day-to-day activities. With a few months of strength training, your body can be toned and can handle heavy workouts with less recovery time. Having muscle strength also impacts your day-to-day activities. For example, you can move up the stairs without getting tired or you can carry heavy equipment or products with your bare hands.
  • Decreases the Risk of Injury
    Building up muscles can prevent you from fatal injuries. For instance, a strong core increases your balance and coordination of muscles. Researchers have seen that People who do strengthening exercises have stronger bones which reduce the risk of osteoarthritis, broken bones, and tendon sprains. Almost every athlete does muscle training to improve themselves physically and to reduce the chances of injury.
  • Improves your Physique
    Whether you are a man or a woman, one thing you should know is muscles look more attractive than fat. Having muscle mass not only makes you feel better mentally but also improves your physical appearance. Muscle gives your body a toned look and your clothes will fit better.

Exercises to Increase Muscular Strength

The best way to develop your muscle strength is to do a workout that includes full-body training. You can do it by following either a strength training program or bodyweight exercises. Strength training is also called weight lifting training. Doing these workouts three times a week is enough. Here are some of the compound exercises you can do to build up your muscle strength.

1. Pushups
Pushups are one of the most effective exercises for muscle strength as it target a large group of muscles. Moreover, you don’t need any equipment to perform this. Pushups put a strain on your triceps, chest, arms, and shoulders. These are also helpful in making your core strong. If you are a beginner, doing pushups can help you greatly increase your muscle strength.

2. Squats
Squats are very helpful in building your core muscles and lower body strength. It helps you to train your legs, thigh, calf, and core muscles. Adding this exercise to your training program not only increases lower body strength but also promotes testosterone growth which is very helpful for muscle building. For those struggling with weight loss, adding squats to their routines can boost up the calorie burn rate.

3. Deadlift
The deadlift is a highly effective weight lifting exercise in which you lift a barbell from its ground position. Deadlift trains more muscles than any other exercise. Deadlifts bulk up our traps, glutes, forearms, tendons, bones, etc. Moreover, it also targets muscles that are responsible for your posture and help you to stand straight during regular activities.

4. Pull-up
If you want to work on your back muscles, then pull-ups are the best for you. Pull-ups work your traps, spine erectors, arms, and shoulder muscles. Doing pull-ups can increase your upper body strength. Like push up, you can also do this at home as the only thing you need is a barbell bar.

5. Leg press
The leg press is resistance training and a most effective exercise for building strength in leg muscles. It is performed on a leg press machine. Leg press works out your quadriceps, hamstrings, calves, and Glute muscles. One of the main reasons to add leg press to your muscle-building routine is that it is a compound exercise which means it engages multiple muscles simultaneously. If we talk about day-to-day benefits, strength gained from leg press helps you jump higher and run faster while reducing the risks of injury during physical activities.

6. Planks
A plank is a bodyweight exercise that strengthens your core muscles. Along with the core, the plank also works out your shoulder and upper back muscles. Having strong core muscles improves the posture that helps you to perform exercises in a proper way. Plank can be done in many variations for example side plank, star plank, reverse plank, etc.

Injury Prevention Tips during Strength Training

When it comes to muscle strength, the most important tip from Detonutrition, that you must keep in mind is to “Not Hurt Yourself” during strength training. Injuries during workouts can be fatal and may become an obstacle to your fitness goals. Here are the following tips you should look to prevent yourself from injuries:

  • Remember to Warm-up:
    Before initiating any workout, it is important for you to do some stretching exercises. A warm-up session usually includes low-intensity and light exercises to increase the flow of blood in your body which helps in stretching and loosen your muscles to perform better. You can do a little cardio, stretching exercises, cycling, jogging, etc to warm up your body.

  • Give a Slow start:
    If you are starting your gym routines after a long period of time, it’s better to give your body a slow start. You may want to start your routine with the level you left but your body may not be ready for that. There’s a good chance that you may get an injury from overstraining your muscles. Instead, you should start with lifting light weights. Once your body gets adapted to it, you can go for intense workouts or lifting heavyweights.
  • Incorrect Form:
    One of the common reasons for injury during weight lifting or strength training exercises is poor exercising technique or posture. Performing heavy exercises without the right technique can rip your muscle or tear your tissue quicker than you thought. Lifting too heavy equipment or lack of knowledge is usually the main reason behind your improper posture and techniques. So, you should only lift the weight your body can hold longer. If you’re having doubts about muscle movements in any specific exercise, ask your trainer to guide you in the right way.
  • Poor Nutrition:
    Whatever your fitness goal is, nutrition plays an important role. If we talk about gaining muscle strength, you should eat nutritious meals a couple of hours before a workout. Consuming foods that are rich in protein increase and develop muscle mass. Besides this, performing in a weak condition or not having enough strength can result in a fatal injury. To boost the results or to achieve your desired physique in less time, you should consume Muscle Building Supplements. These supplements are also very helpful for those who have low appetite levels.
  • Listen to your Body:
    You should analyze if your body can perform the exercise or don’t. Sometimes overtraining can result in a serious injury. A little soreness is normal but if you’re feeling pain in muscles or joints, it’s better to give your body enough time to recover. You can also opt for Muscle Recovery supplements to boost your recovery time. If the problem still persists, consult your doctor.

Conclusion

Training your muscles regularly helps them grow bigger and increase muscle strength. Having high muscle strength and endurance can help you perform better and longer in both gym and day-to-day activities. Weight lifting and strength training are the two trainings that will help you to increase your muscle strength and size. You can do these workouts 3-4 times a week. Having great muscular strength also helps in burning more calories. However, you should always take precautions during workouts to avoid fatal injuries.

Recovery for muscle building

Why Recovery and Taking Rest are important for Building Muscle?

A challenging workout goal cannot be achieved without including the recovery phase. Taking time for rest or recovery between intense workouts is as important as training. But many of you still think that why it’s important to take a day off while we can do more training? The answer is: your muscles don’t actually grow when you work out, instead muscles develop during recovery or rest mode. Taking a rest day allows your body to heal the tears formed during exercise. On the other hand, muscle recovery diminishes the risk of injuries and strengthens muscles to perform better in the next session. Generally, a body takes 24-48 hours to recover itself but this time can be increased or decreased according to your intensity and other important factors like nutrition, amount of sleep, alcohol habits, etc. So, sometimes instead of spending extra hours at the gym, taking the rest can help your body in muscle building.

What Happens When You Don’t Allow Your Body to recover?

If you are not allowing your body to relax, you may not be able to see the desired size and shape of your muscles without recovery. The reason is when you undergo a strenuous workout, your muscle fibers break and require time to heal. But Not allowing your muscles to rebuild those tears may result in inflammation and muscle soreness. Having some rest not only heal your muscles but also build them stronger to perform even better. Here are the following signs you may notice if your body lacks recovery.

Signs You Need Muscle Recovery

Signs you need muscle recovery

Soreness:
It’s normal to have temporary muscle soreness in earlier weeks or sometimes after workouts. But if your soreness is not improving even after 48 hours, you should take some rest.

Sleep Issues:
Exercise puts enormous stress on your body and if you continuously stressed your muscles, your body may release more cortisol hormones. Increased cortisol levels make it hard for you to get quality sleep.

Low excitement:
Not taking recovery time can make you feel demotivated all the time or you may see your workout as your work, not as training.

Low Performance:
Recovery plays a very important role in improving your performance every time you work out. Your muscle fibers rebuild stronger every time they break. Not giving them time to repair can directly affect your workout performance. So, if you are feeling that your performance is not getting better than last week, you may need recovery time.

Benefits of Rest or Recovery during Muscle Building Routines

Benefits of Rest

Prevents Overtraining:

Training your muscles continuously can affect your health badly. Overtraining increases the risks of dehydration and low libido. Taking rest between workouts not only prevents you from doing overtraining but also keeps you away from many health risks. Other than this, not taking rest may lead you to a condition called overtraining syndrome which may result in irregular heart rate, low appetite, and low enthusiasm.

Improves Performance:

Pushing your body more than it can handles results in low endurance, low muscle mass, and fatigue which will certainly affect your fitness. Ample Recovery time helps your muscles to rebuild, grow stronger, handle more stress, and develops muscle mass.

Reduces Injury Risks:

Overstraining your muscles for a long time causes muscle soreness which may result in poor poses during workouts. These Poor workouts often result in fatal injuries. Giving your muscles time to recover decreases the risks of injury during training.

Refill Body energy:

Your body uses too much energy during workouts. Glycogen is the element stored in muscles and provides muscular energy. Not giving sufficient recovery time can deplete Glycogen levels which can only be stored by taking rest.

Promotes Relaxation:

Repetitive training puts enormous stress on your body physically as well as mentally. A tired mind usually results in low productivity in other day-to-day tasks too. Having a good sleep or rest relieves you from workout stress and helps you make good decisions throughout the day.

Major Factors Important for Muscle Recovery

Major Factors Important for Recovery

Sleep:

Sufficient Sleep is very effective for a healthy recovery. Having a sound sleep not only relaxes your mind and muscles but also develops muscle mass, balances hormones, and replenishes energy levels. So, in order to make your body work in its optimum condition, you should sleep at least 8 hours every night. In case, you are having difficulty in sleeping, you should take sleep inducer supplements.

Nutrition:

Your diet decides whether you will heal fast or slow. Consuming adequate nutrients help your body to repair and develop muscle mass fast. Foods rich in protein and carbs are very effective for fast recovery. On the other hand, processed foods and alcoholic beverages contain toxins that can be poisonous to your body and may lead to a longer recovery time than usual.

Hydration:

Having ample water levels can reduce your muscle recovery time. Your body loses a lot of water in the form of sweat during intense workouts. It’s your duty to refill that lost water as it is very important to maintain body functionality. So, whether you are on a rest day or not you should drink plenty of water as it very good for post-workout recovery. Staying hydrated prevents you from muscle cramps and also helps in supplying oxygen and nutrients throughout the body. Drinking 2-3 liters of water is considered healthy for the body.

Stress:

Intense physical activities put stress on your body physically as well as mentally and a stressed mind is only going to increase your body’s recovery time. If not taken care of stress may increase injury risk and may discourage you from exercise.

Alcohol:

Alcohol habit has a negative effect on your recovery. Regular consumption of alcohol affects your sleeping quality. Less sleep Interrupts the protein synthesis process and secretion of testosterone which is a very essential factor to recover fast and build muscles.

Tips to Improve Muscle Recovery

Tips to improve Recovery

Get a Good Sleep:

Those who do intense workouts require more sleep than others. That is why you should sleep between 8-10 hours. However, here are some sleeping tips that will boost your recovery during sleep.

  • Studies have proved that those who Sleep before twelve results in more effective recovery than those who don’t,
  • Try to sleep with minimal or no lights turned.
  • Sleeping in the fresh air with cool environment improves the sleep quality

Muscle Recovery Supplements:

If you are a trainer, athlete, or gym enthusiast then including a muscle recovery supplement is necessary for you. These supplements contain natural herbs that reduce internal swelling, Joint Pain, and inflammation in muscles caused due to heavy workout sessions. In addition, Ingredients present in these supplements calm anxiety, relieve stress and promote muscle growth.

A Healthy Diet:

When it comes to Building muscles, Protein is considered an important element. Moreover, Foods that are high in protein reduces soreness and help in rebuilding muscles. So, it is very important for you to take a healthy diet. Here are some foods that you can include in your diet for fast muscle recovery.

  • Eggs
  • Spinach
  • Salmon
  • Bananas
  • Cottage Cheese
  • Turmeric
  • Chia Seeds

Get a Massage:

Getting a massage improves blood circulation as well as transfer oxygen of nutrients throughout your muscles. Studies have found that getting a body massage on rest days helps your muscles to recover fast by reducing soreness, muscle pain, and increasing flexibility. In addition to this, getting a massage improves your athletic performance and prevents you from future injuries.

Take a cool bath:

HIIT training can cause micro damage to your muscles which may lead to muscle soreness and internal swelling. Having these issues is a normal thing for every gym-goer as muscles are adapting to the heavy workouts and building themselves stronger to perform better. But if you are still feeling sore after 48hrs, you should take a cool bath. Performing this therapy reduces inflammation and supports muscle recovery.

Conclusion

When you perform heavy physical activities, you put a strain on your muscles which normally results in internal swelling and Muscle Soreness. To fix this you have to give your muscles time and rest to recover. Muscle Recovery is one of the important parts of your fitness Routine. Successful recovery can be achieved by getting enough rest, consuming a balanced diet, and changing lifestyles. Other than this there are different therapies like massage, cool bath, hot therapy, stretching, etc. that boost your recovery process. The most important thing you can do for fast muscle recovery is you should notice the signs your body gives you. If you are feeling muscle soreness, muscle pain, and tiredness then you don’t need to force your body to workout. Your body may need some rest or time to heal itself and it’s your duty to listen to your body and provide it what it needs the most.

FAQ’s

Q.1 what are active and passive recovery?

Ans.1 As the name suggests, active recovery is the recovery that includes low-intensity physical exercises during muscle recovery days. Active recovery helps in maintaining muscle movement and Oxygen levels throughout the entire body.
Examples of Low-intensity physical exercise are Stretching and Yoga.
In Passive recovery, you do the rest entire day with no involvement in physical activities. Passive recovery includes sleep, a balanced diet, massage, sauna, etc.

Q.2 In how much time do our muscles recover themselves if we follow a healthy diet and lifestyle?

Ans.2 It depends on the difficulty of your workout with respect to your fitness level. Workout difficulty commonly includes intensity, duration, and volume of exercises you have done. On average, after low-intensity workout muscles usually take 24hrs to heal while in the case of high-intensity workouts it takes 48-72 hours to heal themselves. Other factors that can impact your recovery are Food Intake, Sleeping Duration, and the amount of stress you are taking.

Q.3 Is it ok to work out if I am feeling soreness in muscles?

Ans.3 Muscle Soreness is normal for every gym-goer. But whether you should do a workout or not depends on your soreness level. If you are feeling a little sore then it’s ok for you to perform light exercises like lunges, walking, etc. But if you are having more than a little soreness, you should take a day off and give your body some rest to recover. In case your soreness is not improving even after a week. You should consult a health expert.

Foods To burn Fat

Foods That Burn Belly Fat More Effectively

Belly fat is the most common weight gain nowadays and it became dangerous for us because it links with many diseases like kidney disease, heart disease, high blood pressure, etc. Therefore it is important to lose weight. But If you are working hard to lose belly fat and find it difficult because of the budget then this article is for you. So here are some foods that will help you to burn belly fat:-

1. Chickpeas :


Chickpeas are plant-based protein and have more fiber which keeps you full as well as Boosts your immune system and reduces hunger levels. Potassium, vitamin B, iron, magnesium, selenium, and no cholesterol in chickpeas helps to reduce heart-related risks too.  Try to add chickpeas in a salad, curry, wraps, veg. omelets and in burgers also.

2. Peanut butter :

Peanut butter also contains protein and fiber which helps in reducing abdominal fat but if consumed in moderation only. With nut butter, sandwiches are made for breakfast and 1-2 tablespoons serving is good for weight loss.

3. Bananas :

Yes, you read it right! Many people thought that bananas can help in weight gain but it also helps in fat loss. This superfood includes magnesium and potassium which curbs bloating, increase metabolism, moderate sugar levels, and makes you feel more full as one small banana contains 90grams of calories.

4. Citrus fruits :

Citrus fruits are lemons, lime, oranges, grapefruit, and tangerine which contain fiber, vitamin C, potassium,  calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin,  and a variety of antioxidants that are good to burn belly fat as well as maintain hair and skin health too.

5. Avocados :

As there is no direct proof that avocado helps in weight loss but there are some rationale or justification that makes you believe in it. Consume one avocado per day helps in reducing depression, cancer, reduce extra fat, and treats osteoporosis.

6. Broccoli : 

There are three variants of broccoli and all three are good for reducing cholesterol level , heart health, etc. It contains bioactive compounds, antioxidants, vitamins, and minerals that may contribute to reducing inflammation, protect against certain types of cancer.

7. Berries :

There are many variants of Berries i.e. strawberries, blueberries, gooseberries, blackberries, raspberries, etc which contain fiber, vitamin c, and k that satisfy your sweet tooth also. It works well in yogurt, salad, smoothies, and breakfast oatmeal cereal.

8. Eggs : 

Eggs are rich in selenium, protein, leucine, vitamin B12, riboflavin, and phosphorus which may serve as breakfast and snack as well. People can enjoy eggs in many ways like a stir-fried, boiled, omelet, or as a scrambled skillet egg.

Top Weight Loss Foods

9. Beans :

Beans contain plant-based protein, vitamin B, minerals, lectins, antioxidants, low in fat and folate which prevent heart disease, diabetes and helps you to consume lesser calories. Black and red kidney beans are best for weight loss as you can add beans in many recipes.

10. Salmon :

The fatty acids in salmon make it best for dinner time and it also has vitaminB6, Vitamin D, potassium, selenium that is helpful to manage weight. Pan-fry, grill, or bake salmon served best with some veggies and herbs which turned out a healthy meal that relieves you from stress and makes you happier.

11. Oats : 

Oats contain fiber, protein, copper, phosphorus, vitamin A, vitamin D, and pro-biotic which make them ideal for breakfast as well as for lunch. It also makes you feel full for a longer time and just a small cup of oats helps you to stay full till dinner time because it curbs hunger levels but make sure to buy traditional rolled oats or none flavor oats as flavored oats contain chemicals. You can use oats in many ways like in yogurt, smoothies, veg. omelet, bread, and baking cakes.

12. Dry fruits :

Dry fruits like walnuts, almonds, cashews, pistachios, peanuts, pecan, hazelnut, chestnut and so on that contain healthy fat and ample protein that does not add to your calories. According to recent research daily, almond consumption can decrease bad cholesterol i.e. LDL Cholesterol while walnuts are extremely healthy for the heart. All the nuts are full of omega-3 fat which helps you to decrease your weight and increase your energy and metabolism. If you are on a long-term fat burn diet then nuts would help you to decrease your hunger levels and makes you feel full for more time. Just add nuts in almond flour brownies, cakes, salads, cereals, sweet oats, and yogurt to make your dish more crunchy and healthy.

13. Tomatoes :

Tomatoes are also known as a superfood because adding tomatoes to your diet can decrease heart-related risk, cancer and maintains blood pressure and glucose. It contains lutein and lycopene, potassium, minerals vitamins C and k. Tomatoes have low calories that may help in weight management. Adding flavor-full and juicy tomatoes in salads, sandwiches, soups, and wraps is a great option and due to its high H2O content makes you more hydrated.

14. Kale :

Kale is also known as a superfood as its rich in many variants of vitamins and minerals. It contains more fiber, iron, and water which feel you more full and prevents constipation. Try to add kale in salads, pasta, and any of your favorite dish and enjoy your low-calorie dish. A small cup of kale contains around 30-35 calories, 2-5.6 mg of iron, 3g of protein, 2g of fiber, 4g of carbohydrates, and around 8% of calcium, copper. Kale is dramatically the most nutrient-dense food among other leafy vegetables.

15. Spinach :

Spinach is also a green leafy vegetable that people loved to add in pasta, salads, smoothies, juices, and in different types of curries. It’s a protein-rich food and a good source of calcium as one cup of raw spinach contains 5-10 calories, 0.97g of protein, and 45mg of calcium. Spinach is a multi-tasker as it prevents bloating and manages weight. Most people loved to have a small bowl of spinach every day which is good enough for regular nutrients needs in our body.

16. Yogurt :

Yogurt or Greek yogurt contains good bacteria that are prebiotics that helps in boost immunity and weight control. Plain Greek yogurt is high in calcium, protein, phosphorus, and vitaminB12 which protect against type 2 diabetes. There are multiple recipes of yogurt that people normally enjoyed to have one. Foods like miso, tempeh, and sauerkraut are also good sources of bacteria that boost metabolism.

Foods to burn Belly Fat

17. Quinoa :

Quinoa has recently gained popularity all over the world. As it’s rich in plant-based protein, fiber, magnesium, phosphorus, and folate which makes it one of the best foods for humans or diet lovers to burn belly fat. It contains around nine types of amino acids variants that our body needs and decrease hunger levels. People use quinoa instead of barley and rice for weight management. One cup (180g) of quinoa contains 140 calories, 70% water, 1% fat, 4-5 % protein, and 20% of carbohydrates which makes it a great breakfast option for those who are looking for a less calorie breakfast option.

18. Sweet Potatoes :

Sweet Potatoes are versatile, delicious, low-calorie, and one of the super healthy foods to burn belly fat. They are high in fiber, antioxidants, potassium along with minerals, vitamins a, b& c which control your appetite and helps in fast belly fat loss. Some people like to have boiled sweet potatoes, some liked to bake or sauté them. It supports healthy vision, boosts immunity, controls bad LDL cholesterol, blood pressure. One medium potato contains 0g fat, 4g fiber, 5g sugar, 2g protein, 25g carbs, 354mg potassium and 32mg magnesium, 32mg calcium, 0.8mg iron, 3mg vitamin C, 0.3mg vitamin B6. There are three types of sweet potatoes that are yellow, purple, orange and all are good sources of fiber.

19. Green Tea :

Everybody knows Green tea has antioxidants that slim down the tummy and gives glowing skin within 2-3 months. It contains ECEG(Epigallocatechin gallate which is a versatile plant compound that has many health benefits) quercetin, chlorogenic acid,  theogallin antioxidants, catechins which is a type of phytochemical that boost immunity and burn belly fat more easily and faster. Drinking hot green tea with lemon and ginger and without sugar or honey gives you a soothing and mindful/ relaxing experience.

20. Coffee :

Coffee is a caffeine-based drink that boosts metabolism and cuts down calories easily but if taken without sugar. According to recent research, normal coffee consumption (around100 mg) can influence thermogenesis and increase energy in humans. 100 grams of black coffee without sugar contains 40mg caffeine, 45mg potassium, 0.2 g protein, and 0g of sugar and fat.

21. Tuna :

Tuna is famous among fitness lovers as it’s high in protein, omega-3s, and low in fat.  Make sure to choose fresh tuna or canned tuna filled with water only. 100 grams of tuna contains 130 calories, 28g protein, 521mg of potassium, 1.3g fat. Two types of tuna are yellowfin tuna and Atlantic bluefin tuna and both are good sources of lean protein.

22. Pumpkin and its seeds :

Many people don’t know that pumpkin seeds are also beneficial for weight loss. Pumpkin and its seeds are a great source of fiber and potassium. 100g of pumpkin contains 26 calories, 1g protein in pumpkin without seeds, 7-15 g of protein in dry seeds, 0.5g fiber,6g carbs, 340mg potassium, and 1mg sodium. Foods like Pumpkin also used in baking cakes, cookies, bread, and pie to satisfy your sweet tooth while promoting belly fat burn. Consuming pumpkin makes you look younger than before so what are you waiting for? Try pumpkin recipes and love yourself in a new shape and better skin.

23. Green Peas :

Green pea is a common seed that contains many benefits like reducing the risk of heart disease, diabetes, and arthritis. It is filled with potassium, fiber, protein, magnesium, and iron. Most of the people which are doing a strict weight loss diet eat green pea salad, pea soup, and sauté it in many vegetables to make it more nutritious.

24. Lentils :

Everybody knows that lentils are a great source of protein and fiber. Plants-based protein goes excellent in soups and salads while you can use lentils in soups, salads, quesadillas, rice, tacos, fritters wraps, burgers, and pasta also like spaghetti. There are multiple types of lentils but the best lentils for weight loss are black, green, and puy lentils because these three variants have high protein than other ones.

Low Calorie Foods

25. Whole grains :

Foods like Whole grains are always better than refined grains if you want to burn belly fat. According to a study in Pennsylvania university people who eat whole grains on average can decrease abdominal fat faster. Corn, millets, brown rice, whole-wheat, barley, buckwheat, wild rice, etc are sources of whole grains. So try to eat whole grains rather than refined grains.

26. Skim Milk :

If you love milk then believe it or not but milk actually makes you slim. Yes, you read it right. But don’t use dairy milk, use almonds milk, soy milk as they have high protein and fiber content. Soy milk is a great choice for people who do not tolerate lactose while almonds milk is for those who are soy and lactose-sensitive.

If you tried out all the things but still not losing weight then try our herbal fat loss supplements. Our Plant-based fat loss Supplements not only help in fat loss but also increases energy level, boosts metabolism, and control appetite. We don’t add any harmful Preservatives to our products.

So, now you know which foods are beneficial for you to lose belly fat as well as improve your health. Whether you are on a diet or not, eating healthy food gives you a better life and decreases the chances of being sick.

In addition to foods,  there are several things that you always keep in mind when you are on a diet.  You should avoid things like sugar and soft drinks or alcohol. Use honey instead of sugar, use olive oil instead of regular oil, try to eat fresh fruits, eat more protein, fiber-rich foods, and fewer carbohydrates because cutting carbs makes you burn belly fat faster. Drink more water and fruit juice, try intermittent fasting, use smaller plates. When you eat something check your food intake or count your calories. Try to eat spicy food, exercise regularly, get good sleep and that’s it! You get your dream shape in just a few months.

HOw to Make Six-Pack Abs

Find Out Now, What Should You Do For Fast SIX PACK ABS AT HOME?

Nowadays, everybody wants six-pack abs or simply aiming to achieve a healthy and fit body. According to some sources, there is a total of 201,000 average searches about “getting six-packs” per month. If you’re are one who also planning to get six packs then you need dedication and hard work in order to achieve your dream abs. But if you are thinking that you don’t have time to hit the gym all day and that’s why you can’t build abs then you’re wrong. I know there are some Myths about getting six-packs in which one of them is related to gym i.e. “The Only Way to get Good abs is to hit the GYM”. But in reality, you can achieve your six-packs while enjoying the comfort and privacy of your own home. Yes, you read it absolutely right. You can achieve your abs at home without using any complex machinery.

Here are some tried and tested exercises to help you get started:

1. Straight Leg Raise:

Straight leg exercise not just helps you to gain abs but also helps to lose weight from the legs and lower abdomen which tones, and strengthens your muscles. It’s also beneficial for those who suffered from back and hip pain. It will improve your flexibility, enhances balance and stability.

How to Do:

Lie on your back on the floor with your hands by your sides or by your head. Keep your leg straight and raise them as high as you can, while keeping your feet together. Try to breathe in and out while lowering and uplifting your legs.

Precautions:
  • Do not try to lift your shoulders upward while exercising.
  • Try not to put pressure on the chest.
Repetition:
  • For beginners – 10 to 15
  • Intermediate – 25 to 50 reps
  • Do max 2 – 3 sets of this exercise during the day.

Straight Leg Raise for six-pack abs

 

2. Russian Twists:

Russian twists strengthen the core, oblique, and spine because it’s a total core exercise that builds stability in your spine, and trims your mid-section all at once. It helps in burning the excess side fat or love handles of your belly. If your goal is to develop six-pack abs Russian twists can support you greatly.

How to Do:

Sit on the floor holding a dumbbell or weight plate and bent your knee. Twist yourself from one side to the other side and then return to the main position. Try to keep your feet off the floor throughout the exercise.

Note: If you don’t have a dumbbell or any other equipment then you can do this exercise without using any equipment.

Precautions:
  • While Twisting, keep your arms parallel to the floor.
  • Try to engage your abdominal and back muscles throughout the exercise.
  • Maintain a straight spine, and avoid slump or sagging your spine.
Repetition:
  • For beginners – 10 to 12
  • Intermediate – 25 to 50 reps
  • Do max 2 – 3 sets of this exercise during the day.

Russian Twists for Six-Pack Abs

3. Mountain Climber:

Mountain Climber supports heart health and promotes functional fitness, reduces belly fat, and is highly efficient for joint and muscle groups.

How to Do:

Without letting your hips sag, start in a press-up position or full plank position with your core engaged. Draw one knee up and bring it across your body towards your opposite elbow and then return to the main position. Repeat with another leg now.

Precautions:
  • Try to straighten your hands and arms position from your shoulders.
  • Try not to arch or curve your back.
  • Your hips are not raised in the air.
Repetition:
  • For beginners – 10 to 15
  • Intermediate – 25 to 30
  • Do max 2 – 3 sets of this exercise during the day.

Mountain Climber Six-Pack Abs

3. Reverse Crunch:

Reverse Crunches strengthens your six-pack abs, targets other deep core muscles, and are less stressful for your back and neck.

How to Do:

Lie on the floor or mat with your knees together and bent it at 90-degree angle and keep your feet flat on the floor. Place your palms beside you. Now lift your hips in the air and pull your knees inward to your chest. Pause for 10-15 seconds and slowly lower your back down until you reach the ground.

Precautions:
  • Try to exercise slowly.
  • Push yourself into the ground with your hands to help you balance.
  • Your mid-back should stay in contact with the mat or ground while keeping your lower back and hip off the mat when you tuck yourself forward.
  • You should stop doing exercise if you feel sharp pain or any kind of discomfort in your back or anywhere else in the body.
Repetition:
  • For beginners – 10 to 12
  • Intermediate – 15 to 30
  • Do max 2 – 3 sets or more of this exercise as you get stronger.

Reverse Crunch

4. Hardstyle Plank:

A hardstyle plank is much better than a normal or regular plank as it creates more tension than regular ones. Hardstyle plank can be held for a much shorter amount of time which maximizes the full body potential, strength and improves your posture and flexibility.

How to Do:

Lie on the floor while keeping your face down the floor. Start with the forearm plank position and make sure that your elbows are aligned underneath your shoulder. Your hands balled up in fists and your forearms should be parallel to one another. Hold for 15-30 seconds per set.

Precautions:
  • If you have Carpal Tunnel Syndrome, try to avoid this exercise.
Repetition:
  • For beginners – 10 to 12
  • Intermediate – 15 to 20
  • Do max 3-6 sets of 60 seconds of this exercise during the day.

Hardstyle Plank

5. Bicycle Crunch:

Bicycle crunches give you visible results faster than you think. It improves your body posture, and using opposite arms and legs at the same time will improve coordination, reduce back pain. It is a highly effective exercise for six-pack abs.

How to Do:

Lie down on the ground with your lower back pressed to the ground. Pull your belly button towards your spine and place your hands behind your head. Bring your knees toward your chest. Now lift your shoulders off the ground and then straighten your right leg while turning up your upper body to the left. Bring your right elbow towards your left knee and now switch legs, do the same motion on another side.

Precautions:
  • Try not to pull your neck while twisting your torso to initiate your motion.
Repetition:
  • For beginners – 10 to 12
  • Intermediate – 15 to 20
  • Do max 3 sets of 10-12 reps of this exercise during the day.

Bicycle Crunch for lower abs

6. Bird Dog:

Bird Dog exercise targets the lower back, abdominals, gluteal muscles, and thigh muscles. It helps in reducing lower back pain and called is a safe exercise for the recovery of back injury.

How to Do:

Start this exercise in a table-top position. Now lift your one hand and the opposite knee just a 1-2 inch off the ground. Keep your weight centered while balancing the other hand and knee. When you are ready to move or feel steady on to a full range of motion. Point your one arm straight and extent your opposite leg behind. Form a straight line with your hand to your foot. Hold for few seconds, and then return your hands and knee in the previous or starting position. Try to raise your leg as high as you can do. Now switch to the other side and keep the abs engaged throughout the exercise.

Precautions:
  • Don’t rotate your pelvis while doing exercise.
  • Your shoulders will not be too close to your ears.
Repetition:
  • For beginners – 10 to 12
  • Intermediate – 10 to 30
  • Do max 3 sets of 10 reps of this exercise throughout the day.

Bird Dog for Core Strength

7. Star Plank:

Star Plank boosts mood, metabolism, reduces back pain, improves and balances body posture. Including Star Plank, in your six-pack, abs training will enhance bones and joint health, relieve stress, and strengthens your core.

How to Do:

Start with a Press-up position, form an x-shape by walking your hands and toes out and away from your body. Make a straight line from your head to toe. Hold for 30 seconds then return back to normal position.

Precautions:

• If you feel sharp pain while performing this exercise, stop immediately.

Repetition:
  •  For beginners – 10 to 12
  • Intermediate – 10 to 30
  • Do max 3 sets of 10 reps of this exercise throughout the day.

Star Plank for Strong Core

Bonus: Additional tips and exercises that will ease your journey to get abs.

1. Increase Your Daily Protein Intake

Increasing your protein intake can help you to promote fat loss around your belly and support muscle growth. Consuming protein after a workout helps in rebuild muscle tissues and aids muscle recovery.

According to two different studies, People who consume high-protein meals or who increased their daily protein intake by 15% decreased their calorie intake, increased feeling of fullness, and significantly decreasing their body weight and fat.

Lean Meat, eggs, dairy products, legumes, poultry, nuts, seeds, and seafood are the healthiest high protein foods.

2. Stay Hydrated

Water plays important role in everything from waste removal to temperature regulation. Staying hydrated may boost your metabolism, burn more calories and extra belly fat which make it easier to get six-pack abs.

According to some studies and research drinking water after eating increases energy, reduce appetite and body weight.

3. Say No to Processed food

Processed Foods like chips, cookies, crackers, tinned Vegetables, cakes, pies, and pastries, etc contain high salt, sugar, and fat. Munching processed food instead of eating wholesome foods can increase weight, and increase your hunger pangs.

But eating whole food helps in reducing weight and promotes muscle growth, burn more calories, and boost metabolism. It takes more energy and time to digest whole foods that are rich in fiber and protein.

4. Eat More Fiber

Adding fiber-rich foods to your diet will speed up your way to get a set of six-pack abs. Vegetables, whole grains, nuts, and seeds are few high-fiber foods that you can add to your diet.

According to some researches and reviews, increasing fiber intake by 10-15 grams per day helps you to decrease around 10% calorie consumption and reduce 3% of body weight.

5. Do More Cardio and abdominal muscle exercises

Doing cardio and abdominal exercises in your regular workout routine help you to burn extra fat and make your abs more visible. Activities like running, walking, biking, swimming are some easy ways to fit cardio into your routine. Abdominal crunches, bridges, and planks are few popular exercises that can help you to strengthen your abdominal muscles.

According to 16 different studies and reviews, people who did more cardio and abdominal muscle exercises lost more belly fat and achieve stronger abs faster.

6. Try Herbal Supplements

If you are trying almost everything but get failed even after an intense workout and following a proper diet. Then try to add some herbal supplements to your diet which may help you to get chiseled abs.

There are so many options available on our sites which include fat burner, muscle gainer, testosterone booster, etc. All these supplements are plant-based which have quick and best results with a safety profile.

So, these few tips and exercises that are mentioned above in this article may help you to boost the fat breakdown process, improve your overall health and helps to achieve your chiseled six-pack abs.

Common Men Health Problems

Get Rid of TOP 8 MEN’S HEALTH CONCERNS AND SYMPTOMS Once and For All

Common Men Health Problems

According to a survey it is found that men find it easier to take care of their car and favorite gadgets than their personal health. However, if you don’t take care of your body properly, you may have to suffer from many diseases. That is why it is important for you to diagnose your full body from time to time so that you can take preventive measures before something bad happens. Here are some common health concerns or problems that men should take care of to make their bodies work at their optimum capacity.

Cardio Vascular Diseases

Heart diseases and stroke are the major causes of men’s death worldwide. The reason behind most heart attacks is narrowed blood arteries and high levels of bad cholesterol. Your Inactive lifestyle is what leads you to heart diseases. However, you can prevent these diseases if you take early measures. You can notice the following symptoms in your body if you have heart-related problems.

Supplement for Preventing Heart Problems in Men

Symptoms of Heart Diseases

  • Breathing Problems
  • Chest Pain
  • Irregular heartbeat
  • Squeezing in the center of the chest
  • Dizziness or fainting

How to Prevent Heart Problems

1. Eat a healthy diet
2. Make yourself physically active.
3. Avoid smoking as much as you can.
4. Control your cholesterol levels
5. Don’t take too much stress
6. Maintain a healthy weight

Along with a healthy diet and exercise, including Heart Health Supplements to your diet will give you fast and effective results. These supplements lower your cholesterol level and maintain blood circulation throughout the body.

Excess consumption of alcohol

According to many health organizations, men face higher alcohol-related death than women. Alcohol Consumption leads to numerous critical diseases in men. Binge drinking increases the risk of liver problems, Mouth Cancer, Heart attack, etc. Moreover, Excessive alcohol disturbs the working of testicles and the production of male hormones which may lead to many sexual problems like erectile dysfunction, impotence, infertility, and other health problems in men. Besides these fatal diseases, it has been seen that men are more likely to suffer a motorcycle or car crash after drinking. That is why it’s good for you to avoid it as much as possible. Here are the following habits that may help you to quit alcohol.

How to Quit Alcohol Habits

  • Change your Environment
  • Do meditation and stress-free exercises
  • Spend time on your favorite sport or hobbies
  • Always remember your reasons to quit alcohol

Unintentional injuries and accidents

Unintentional Injuries are a part of men’s life. But sometimes these injuries are so fatal that it may lead to death. It has been seen that men are more prone to workplace injuries and accidents than women as men are more involved in risky physical jobs. Besides work injuries, road accidents are the major cause of death in India. In India, approximately 15 people died in a road accident every hour. In 2019, India has reported over 1 lakh 51 thousand fatal accidents. Most of them were male youngsters. The main reason behind these accidents is reckless driving and overspeeding. So, the only solution to solve this problem is to be careful while driving and working. You must follow traffic rules and take precautions while doing risky physical work.

Diabetes

Diabetes in men is a common problem that is affecting their health too much. It is a condition in which your body doesn’t produce insulin. Diabetes can lead to increased blood pressure, kidney failures, blindness, heart attack, etc. Diabetes can happen to anyone. There are the following symptoms you can notice in men having diabetes.

Symptoms of Diabetes

  • Fatigue
  • Low Muscle Mass
  • Blurred Vision
  • Dehydration
  • Increase in hunger

How to prevent diabetes

  • Regular Physical Activity helps you lower your blood sugar levels. Diabetic people should go for brisk walking or jog every day for 30 minutes.
  • Quit Smoking
  • Cut Sugar and refined carbohydrates from your diet as these foods increase blood sugar levels
  • Eating foods with high fiber content

High Blood Pressure

It is one of the most common problems that affect men health as they grow older. It happens when the force of blood flowing through your arteries increases drastically. The main reason behind high blood pressure is your unhealthy lifestyle, diet, and lack of physical activity. Your Poor dietary habits increase the bad cholesterol in your arteries and make them narrower. The narrow your arteries are, the higher your blood flow will be. If not taken care of properly, high B.P can lead to many heart diseases. You can notice the following symptoms if you have high blood pressure.

Symptoms of High Blood Pressure

  • Severe Headaches
  • Nose bleeding
  • Shortness in breathing
  • Vision Problem
  • Chest Pain

How to Prevent Blood Pressure

In order to control and maintain healthy blood levels, you should follow these healthy living habits.

1. Cut-Off Alcohol:

Drinking too much alcohol increases your blood pressure levels to unhealthy levels. Studies said that having more than two drinks can cause trouble. Drinking alcohol also increases your calorie consumption which is a risk factor for high blood pressure. So, it better to avoid alcohol as much as you can.

2. Get Enough Sleep:

Getting enough sleep is important for your overall health. Healthy sleep maintains the flow of blood to the heart and keeps your blood vessels healthy which results in reduced risks of stroke and heart diseases.

3. Healthy Diet:

You should always choose healthy snacks to avoid blood pressure and its complications. In order to do this, you should include foods that have low salt and saturated fat in them. Fresh fruits and vegetables are a good option to choose from.

Low Testosterone Levels

Testosterone is the main hormone responsible for sexual development in men. It regulates the production of sperms and muscle mass in males.  Testosterone levels in males are at peak levels in their 20s. However, after the age of 40, it starts to decrease slowly. A decrease in T-levels is common if it occurs after a particular age. But due to your unhealthy lifestyle and diet, you may suffer these problems at an early age. A drop in T-levels in men can produce a number of health problems like less physical strength, stamina, fatigue, low muscle mass, reduced libido, etc. Researchers have found that the main reasons for low T-levels in young men can be Diabetes, Excess smoking, high cholesterol, thyroid problems, depression, consumption of excess alcohol, and stress. However, You will notice the following signs in your body if you have low T-levels.

Testosterone Booster for Improving Men Health

Symptoms of Low Testosterone Levels

  • Fatigue
  • Decreased muscle mass
  • Low semen volume
  • Hair Loss
  • Mood Changes
  • Affected Memory

How to prevent or Treat Low Testosterone Levels

People with low T-levels may be able to improve their testosterone levels naturally by eating certain foods.

  • Bananas
  • Milk and Milk Products
  • Fish
  • Pomegranates
  • Green Leafy Vegetables
  • Nuts especially almonds
  • Onions
  • Garlic

To boost results you can consume Testosterone Booster Supplements. Detonutrition’s Testosterone Booster kit is loaded with ayurvedic herbs like Shilajit and Ashwagandha which is very beneficial for testosterone production in your body.

Depression

Depression is not just a bad mood, it can develop a number of diseases or problems to your overall health especially in men. Experts said that instead of showing sadness and crying, men get angry or aggressive when they’re depressed. Men are also less likely to seek help to overcome depression. Due to these reasons, depression can be tragic for men and may even lead to suicide. According to studies, Suicide is the eighth major cause of death among all males. The reason behind depression can be any personal, professional, and mental problem. However, you can avoid or manage depression by implementing the following changes in your lifestyle.

How to Overcome Depression

  • Regular Exercise or Cardio produces endorphins (a.k.a feel-good hormones) which lower your stress and make you feel good.
  • Doing Yoga, Meditation and breathing exercise help you diminish your stress levels
  • When you feel depressed, you should spend time and share feelings with your friends & family.
  • Reducing your alcohol consumption also helps you in improving your mood.

Osteoporosis

Osteoporosis is a condition in which your bones become weak and lose their strength. You have seen your parents or grandparents suffering from bone problems as they get older. After the age of 30, your bone mass starts to diminish gradually. People who have good bone mass do not face many bone mass problems. Men with low testosterone levels are more prone to Osteoporosis which results in bone pain, less physical activity, and disability.

Causes of Osteoporosis

  • Calcium Deficiency
  • Family History
  • Sedentary Lifestyle
  • Too Much Alcohol Consumption
  • Underweight

How to Prevent Osteoporosis

  • Protein:

Protein is one of the most important sources for the development of bones. Including high protein foods in your diet will help your bones to stay stronger throughout life.

Underweight:

It has seen that people with low body mass index also have a low bone mass which increases the risk of osteoporosis as they get old. So, maintaining a healthy weight is good for your bones as well as in general.

Exercise:

Whether it’s men or women, regular exercise will always help your bones to become strong and keep you away from health problems. Doing it from a young age will be more beneficial to you.

Calcium:

Calcium plays an important role in bone health. It makes your bones dense and increases bone mass. So, You should always fulfill calcium requirements for your body either by foods or other nutritional supplements.

Conclusion

It’s possible that you may have to suffer from many health problems due to your lifestyle and dietary habits. But if you take early measures and preventions you will be able to avoid critical diseases and live a healthy life.

Exercises to Grow Bigger Arms

Best 12 Exercises to Grow Bigger Arms- Tone Your Bicep, Triceps, and Forearm Muscles

When it comes to strength building, a strong Torso (upper-body) has always been the first priority for bodybuilders. If we talk about Gym, it is a fact that What you really want is to grow bigger and muscular arms and for that, you will need some helpful tips and serious workouts which we will discuss here.Bigger arms are a combination of huge biceps, strong forearms, and thick triceps which will not happen overnight. Muscular Arms take a lot of work and dedication. Besides, there are a lot of practical benefits of having strong arms.  Anything that requires upper body strength from lifting heavy weights to push something big can be easily done with strong arms. In addition, strong arms lower your chance of injury, increase your endurance, metabolism and improve your physique. There are many exercises to work out your biceps, triceps, and forearms but we will discuss only effective ones here. Let’s start with the Bicep Exercises.

Exercises for Biceps

Your biceps are split into two muscles – a long head and a short head. Both muscles arise from the shoulder blade and combine in the middle arm to make muscle mass. The primary function of these muscles is lifting and pulling. So, exercises that include lifting and curling the weights up towards the shoulder are the best to shape up your biceps. Here’s the list.

1. Concentration Curl

In a fitness study, researchers studied 5 different bicep exercises and measure their effectiveness. The one that was more effective against bicep muscle activation was concentration curl. Concentration curl is fully focused on only bicep muscle than any other bicep exercise.

How to do:

1. Sit on the bench and spread your legs.
2. Grab a Dumbbell in your right hand with its weight hanging between your legs. Rest your elbow on the inside of your right thigh. This is the starting position.
3. Rest your other elbow on another thigh for stability.
4. Now slowly lift the dumbbell towards your shoulder while keeping your upper body still.
5. As you lift the dumbbell, slightly turn your wrist so that when you reach at end of the movement, your palm should face your shoulder.
6. When you reach the end of the movement, pause for a moment and then slowly lower your dumbbell in starting position.
7. Complete your set and then repeat the same with your left hand.

2. Standing Cable Curl

A standing cable curl exercise is super effective to grow your arms and bicep strength. It targets the muscle that flexes the elbow.

How to do:

1. Start with standing straight and grab the bar with your arms shoulder-width apart and palms facing outwards. Keep your arms extended.
2. Keep your elbows close to your sides.
3. Now Curl the bar towards your shoulders as close as you can.
4. Hold for a moment and then slowly return to the starting position.

3. Grow Arms with Chin-Ups

It is performed on a horizontal bar positioned at a specific height. Chin up is similar to a pull-up exercise except for the position of hands. During Chin up, your palms face your body while in pull-ups your palms are in opposite directions. It targets upper back muscles as well as the biceps.

How to do:

1. Grab the bar comfortably with your hands shoulder-width apart.
2. Now by using your arm strength, lift your body towards the bar while keeping your body stable and core engaged.
3. Bend your knees while crossing up your legs to distribute your weight more evenly. Lift your body until your chin comes to the level of the bar.
4. After your chin reached at bar level, hold for a moment then lower yourself slowly until your arms are straight.

4. Standing Barbell Curl

Standing Barbell Curl helps in increasing biceps strength as well as size. Besides biceps, this exercise also puts stress on the wrists and elbows too. Sore wrists and muscles are a part of your workout. But if your body is taking more than enough time to recovery, you should go for Muscle Recovery Supplements as these supplements repair muscle tissues at a rapid rate and increase endurance. Here’s how you do Standing Barbell Curl:

How to do:

1. Stand straight with your chest up and your core engaged. Hold the bar using an underhand grip. Keep your core engaged.
2. Initiate the move by Pulling up the bar slightly towards the shoulders so that you can feel the tension in your biceps.
3. After reaching the shoulders height, stop for a moment then slowly lowers the bar until your arms are straight.
4. Repeat until your set is complete.

Best Exercises for Bigger Arms

Best Exercises for Triceps

After Biceps, here comes the role of triceps in making your arms toned and stronger. Building Triceps is one of the little-known secrets to grow bigger arms. A tricep is a group of three muscle heads —- the long head, the lateral head, and the medial head located on the backside of your upper arm between shoulder and elbow. It is necessary to work on all three muscle heads to give your arm an attractive look. Following are the exercises or moves you can use to pop your triceps at short notice:

1. Diamond pushups

A diamond or triangle pushup is the most effective exercise for beginners to activate their triceps. This is used by beginners who don’t have the strength to perform a heavy close grip bench press. Another nice thing about diamond pushups is they can be performed at home. Here’s how you do it.

How to do:

1. Take the normal pushup position with your hands and toes touching the floor.
2. Place your hand below your face while touching thumbs and forefingers making a triangular shape.
3. While keeping your torso and legs straight, lower yourself towards the floor so that your nose touches your fingers.
4. Now push yourself slowly back into starting position.
5. Do it until your reps are complete.

2. Upright Dips to Grow Bigger Arms

Upright dips target both lateral and medial head muscles of the triceps. Here’s how you perform it:
1. Stand between the rails of the dip machine by grabbing each bar with your hands.
2. Now bend your knees so that they don’t touch the floor.
3. Lower yourself by bending the elbows until your upper arms come in parallel with the floor.
4. Then Push yourself up back in starting position until your arms are straight.
5. Repeat the steps.

3. Close-grip Bench press

A close grip bench press is the same as a normal bench press. The only difference is that a close grip targets tricep muscles. The benefit of a close grip bench press is to build more muscles on the back of the arms and shoulder.

How to do:

1. Lay down on the bench and hold the bar with a close grip while keeping your feet firmly on the ground.
2. Lift the bar out of the rack and hold it over your chest with straight arms. This will be your starting position.
3. Now lower the barbell by pulling your elbows inwards until your palms start touching your chest. You will feel your triceps engaged.
4. Lift the barbell back into starting position.

4. Cable Tricep Pushdown

To grow arms, Cable Tricep Pushdown is likely the first exercise that beginners and pros do to work out triceps.   Tricep Pushdown also engages our core, back, and shoulders. You can perform it by following these steps.

How to do:

1. Set the cable machine bar at head height.
2. Stand with your back straight and grab the bar with your palms facing the ground while tucking your elbows to your sides. This is the starting position.
3. To initiate it, push the bar down while keeping your back straight as much as possible. Push it until your hands or bar touches your thighs.
4. Hold for a second when it starts touching the thighs to squeeze the triceps.
5. Now slowly release the force and take the bar to start position.
6. Remember, don’t lean forward while pushing the bar towards thighs, and don’t let the elbows leave the sides otherwise your triceps will not fully be engaged. Just push it with your arm’s strength.

Best Exercises to grow Arms and Triceps

Exercises for Forearms to grow arms

A fully ripped arm isn’t complete without a toned and stronger forearm. Forearms are the muscles that connect your hand muscles to the elbow and upper arms. Forearms exercises aren’t difficult to do. Focus on forearms increases your grip strength as forearms contain muscles responsible for controlling the hand and fingers. A forearm workout also reduces the chances of wrists and elbow pain. Let’s look at the exercise to train your forearms effectively.

1. Palms up Wrist Curls

It is an isolation exercise to strengthen the wrist muscles of the forearm. It can be performed with a dumbbell as well as a barbell. To perform this you have to do the following steps.
1. Sit on the bench and grab the dumbbells in both hands with an underhand grip with your feet firmly on the ground.
2. Bend Forward and rest the back of your forearms on your thighs while putting wrists on the top of your knees. This is the starting position
3. Push Down the dumbbells as much as possible by bending your wrists. Remember not to move forearms to push down dumbbells. Only use your wrist to move them down.
4. Hold for a moment and curl the dumbbell upwards back in starting position with the force of your wrists.
5. Repeat the steps.

2. Farmer’s walk

If done correctly, a farmer’s walk can help your arms to grow and work out all of the major muscles in the body. It increases your Grip and forearm strength which is very essential to perform physical tasks like lifting and carrying heavy objects. To do it perfectly, you have to do the following:
1. Carry a dumbbell in each hand and stand straight with your feet shoulder-width apart.
2. Now engage your core and step forwards with dumbbells in each hand while keeping your shoulder blades down and back.
3. Walk for a specified time or distance. Be sure to keep your head up and your core muscles contracted.

3. Behind the back Cable Curl

This exercise targets forearms and Biceps both and is performed on a cable machine. Here’s how you can do it properly
1. Stand in front of the adjustable cable machine and attach a D-handle to the low pulley of the cable machine.
2. Hold the handle in your right or left hand with your palm facing forward and take one step away from the machine to build tension in the cable while keeping your arms straight and slightly behind your Upper body.
3. Now pull up the handle towards your shoulder in an arc while keeping your upper arm just behind your side. It will work out your forearms and biceps.
4. Now slowly release the weight in starting position.

4. Forearms Squeeze to Grow Bigger Arms

Forearms squeeze is a simple but effective exercise to increase your wrist and grip strength. It can be done with hand grippers or you can also use a tennis ball or another object that can be a squeeze. If you’re using a hand gripper, squeeze the gripper as much as you can. Hold it for 3 to 5 seconds and then slowly release it. Then repeat the same steps again. Do it for 15 minutes to work out your forearms.

Best Exercises for Forearms

Tips for Fast Arms development

1. Prioritize the pumps rather than presses

Beginners mostly do this mistake, they focus on presses rather than pumps. Presses can burn calories but won’t benefit your muscle growth much. So, you should try to pump your muscles so that they can receive the blood and nutrient they need to grow your arms.

2. Go Slow

If you are rushing your reps, you are just going towards disappointment. It usually happens when you train yourself with super heavyweights without being able to control them. Well, it has been seen that if you lift heavy weight instead of super-heavy and do it with slow movements, your muscles will be tensed for a long time which will result in bigger arms or muscle growth. You can start increasing muscle tension time just by slowly lowering the dumbbells or barbells while performing.

3. Increase your volume

Volume has a direct correlation with muscle growth. If you’re doing an arms workout two times a week and not getting results, you need to increase the volume. You can start by adding additional reps or sets. If you still do not get enough, you can do arms training 3 times a week. But remember to increase your volume little by little. The rapid increase in the volume can cause serious injury.

4. Eat to Grow Big Arms

While making the bigger arms, your nutritional habit plays an important role. So make sure to eat a nutrient-dense diet every day along with high protein sources. If you’re unable to gain weight due to genetic reasons, you should take supplements to support your muscle-building efforts. Supplements decrease your body’s reluctance to grow muscles. But make sure to choose the right supplements to avoid any harmful effects on your health.

5. Train Close to muscular failure

If we talk about biceps, Negatives and supersets can grow out your arms or muscles very effectively. But have you ever do drop sets, if not then we want to tell you that drop sets make your biceps scream and work out your, muscles to their extent. Drops are effective when done multiple times. When you reached your limit and fail to perform a rep but your set is incomplete then lower the lifting weight and try again to perform the set. If you failed again to do a rep then again lower your weight until your arms get exhausted. It seems like torture to biceps but after that, you will be pretty sure that your biceps have given their hundred percent.

Tips for Arm Muscle Development

Common Mistakes to Avoid

Right Posture: Stand upright while doing bicep curls. Leaning back to do curls will increase the risk of lower spine injury. So, If you can’t lift the dumbbells without leaning forward then you should start with lighter weight.

  • Ignoring negatives:

The negative part is the part of the exercise where you lower the weight and your arm extends. Remember not to drop your dumbbell or barbell instantly while performing exercises. Doing negatives slowly (3-4seconds) on every rep will help you gain muscles quickly.

  • Neglecting Other Muscles:

Yes, we know you want 16 inches biceps but don’t forget to work out other muscles too. Otherwise, your arms will look too big as compared to your whole body and it will look ugly.

  • Lifting Shoulders/Elbows:

There’s a myth among bodybuilders that they will get a better contraction in the biceps if they raise their elbows or shoulder while performing a bicep curl. But it’s not true, lifting your elbows or shoulders will just shift tension to other muscles from the biceps and lessen the contraction.

  • Not Taking Enough Nutrition:

You must need muscle mass and weight gain to grow bigger arms. Nutrition is the key, consuming the right foods at right time is very essential for increasing bicep size. If you can’t take enough nutrition directly, you can consume Detonutrition’s Lean Muscle Gainer(LMG Pro-Kit) and Detovit Pro Capsules. These supplements will help you to fulfill your daily nutritional requirements and support you in gaining lean muscle mass.

  • Not Working on both the long head and short head muscle:

As we mentioned above, bicep muscles are divided into two parts: a long head and a short head. In order to get fully developed biceps, it is necessary to work out both the head equally. To accomplish this, you can add the Incline Dumbbell curls, Chin-Ups, SPIDER Curls, Cable curls, Narrow grip barbell curl.

FAQ’s

Q.1  How much time does it Takes to Grow Bigger Arms?

Ans. Time will vary from person to person. It depends on multiple factors like intensity, frequency, diet, and duration. However, if you do proper training and consume a healthy diet, you will notice the progress in your arms after 3 months. There are no major secrets behind bigger arms. All you need is a determination to gain muscle.

Q.2 Will my arms get bigger quickly if I work them every day?

Ans. No muscle group can grow if you exhaust them every day. Every muscle in your body needs some time to recover after an intense workout. Usually, muscles take 48-72 hours to heal and grow stronger. To make your arms grow in the right manner, give them adequate rest after the workout.

Q.3 How can I Bulk up muscles fast?

Ans. Here are the tips you can follow to bulk up fast

  • Increase Exercise Volume from time to time
  • Get Enough Rest
  • Consume more protein to grow muscles
  • Consume Muscle Gainer Supplement
  • Keep your movements slow and steady

Reasons Why Am I Not Losing Weight?

Losing weight is a slow process and it doesn’t happen as quickly as you like. If you exercising regularly, check your calorie intake and not even eat junk food but still not losing weight then this article is for you. But you’re not alone or the only one in the never-ending process of hard work. Doing unsuccessful attempts to lose weight makes you frustrated. There may be some primary reasons that make your attempt unsuccessful like inadequate exercising, eating more healthy food, lack of quality sleep, etc. This article contains common mistakes or reasons that tell you why you’re not losing weight.

1. Not Getting Enough Sleep

Not getting enough sleep is one of the factors for not losing weight. According to research, people who slept four to five hours are more obese than those who slept for eight to nine hours. It makes it clear who slept properly are more healthy and energetic as improper sleep makes you hungry even if you’re not due to ghrelin hormone.

By learning to sleep well, you may have energy and a happier environment. Having proper sleep helps you to feel good mentally and physically.

2. Not Eating Enough Protein

Protein and fiber are the main two nutrients for losing weight. Consuming 20-25% of protein can boost your metabolism by 80-90% per day. It drastically reduces hunger pangs and the desire for munching. Recent studies show that people who eat high protein breakfast are more energetic throughout the day. Eating protein-rich food helps to boost metabolism and prevent weight regain.

3. Not Drinking Water Properly

Drinking water can also help to boost your weight loss journey. In a recent study people who drank water before a meal can lose 30-40% more weight. Not just one but there are multiple benefits of drinking water i.e. helps in aiding digestion, carrying nutrients and oxygen to cells. It supports normalizing blood pressure, prevents constipation, stabilizing heartbeat, and protecting tissues and organs. Keep you hydrated and protect against heatstroke.

According to the National Academies of Science, Engineering and Medicine women should drink up to 2.7 liters of fluids and for men 3.7 liters is beneficial. Always track your water intake. Try to make detox water for yourself by adding lemon, lime, mint leaves, and cucumber to your water which also shape up your tummy area.

4. Medical Condition

Due to some medical conditions, it is difficult to lose weight. Conditions that cause weight gain are PCOS, Sleep apnea, Thyroid, Diabetes, high blood pressure, and so on. Some other factors are sex differences, genes, Age-related changes, the influence of hormones, and according to your body type. If you are not losing weight even changing your regular diet and exercise then kindly tell your doctor. They saw your condition and consult you better.

5. Exercising more and eating less or vice-versa

These two factors can hinder your weight loss efforts. Eating healthier food can also stop or slow down your weight loss process. And not to forget exercise properly as exercise is a crucial element in weight loss. Start by looking at your overall weight loss performance to get a sense of how much you exercise regularly.

Experts recommend 30-90 minutes of workout per day for better weight loss. But if you exercise too hard on a daily basis then there is excess inflammation in your body. Inflammation makes you gain more weight than lose.  It is important to be consistent during your weight loss journey. “Lots of patients are overweight because they exercise a lot, thinking it will compensate for excessive and unnecessary eating,” says Taub-Dix.

So remember that your weight comes down by 70% of the diet and 30% of exercise. You can use natural supplements from Detonutrition that helps to boost your weight loss journey. As they provide natural supplements that increase metabolism and with no side effects at all.

6. Binge eater and watcher

Most people including myself are binge-watch lovers. But it’s not good as there are many negative health effects of binge-watching. These include back problems, anxiety, depression, lack of oxygen consumption, broader waistline, and lack of physical activity, and so on. And binge eating side effects are bloating, abdominal pain, nausea, sluggishness, and sleepiness as it overloads a person’s stomach with many carbs and sugar.

If you want to get back on track then go for a walk, take a nap, stay hydrated, and try yoga. Keep you full-on veggies and avoid skipping meals after binge watch and try to use an activity tracker. Activity tracker tells you that how much time you spend on binge-watch, at the gym, etc.”The number on the scale [shouldn’t be] the priority for changing your habits … but changing your habits might just change the numbers on the scale,” Taub-Dix says.

7. Not Eating Whole Foods

Consult your dietician to make an ideal weight loss diet for you which includes whole foods. Same diets never work in long term. Supplement your diet by ensuring that your food sources have whole and organic sources. Always remember to not stick on the same diet as your body no longer reacts with the same type of weight loss diet.

Eating whole foods can improve your health and regulate your appetite. Stick to the single-ingredient foods as much as possible to see weight loss in the mirror faster. Whole Foods are fruits, vegetables, lentils, nuts, seeds, whole grains, eggs, meat, fish, and legumes. Say Big No to processed food as it could ruin your weight loss.

8. Taking More Stress

Nutritionist Bonnie Taub-Dix says “When you’re stressed all the time, you may find yourself feeling too overwhelmed to think about a well-balanced meal and instead buy whatever’s convenient”. That means when you’re in stress you eat unhealthily or comfort more to feel relaxed and soothe their intense feelings. If you are doing this regularly then you are in big trouble because it could ruin your weight loss diet.

Nutritionist Bonnie Taub-Dix said that Stress can be the outcome of an unhealthy lifestyle, lack of sleep or a busy schedule. What’s she points more is that stress eaters eats more than normal eater which will give negative impact on weight as well as health. Increasing stress can decrease sleep hours, skipping workouts, feeling down, fatigued, and so on. Try to listen to music, do yoga or meditation as meditation reduces binge eating and emotional eating.

9. Low Metabolism

As you know metabolism plays an important role in weight loss. A person having high metabolism will burn more calories than having low metabolism. Signs that show you have slow metabolism are gaining weight, sugar craving, easily develop cellulite, taking more time to lose weight, etc.

According to a recent study muscle mass declines about 4% each decade from ages 25 to 50. This shows that the metabolism rate also depends on age. If you don’t preserve your muscle mass then there will be fewer chances of losing weight as lean muscle burns more calories or fat.

In order to increase metabolism rate several things need to be done that are eating the right amount of calories, try to lift weight, Exercise regularly, increase your daily movement, etc.

10. Addicted to Junk Food

Eating junk food once or twice a week can also make you fat instead of losing weight. There are several causes of eating junk food regularly. These are type-2 diabetes, loss of memory, depression, learning problems, increased obesity, inadequate growth, and development.

It’s common to have junk food once a month but eating junk food on regular basis or once in a week neglects your weight loss efforts.

According to recent research, exercise alone may not contribute to substantial weight loss without sufficient changes to the diet.

11. Eating More Calories

Eating too many calories troubles you from losing weight. If you are not losing weight, try to check the weight and calories of your meal. Use helpful resources or applications to count your calorie intake. Your weight loss seems to come to a standstill if you eat too many calories without counting it.

I know it seems difficult counting calories every day but try to use this technique every few days or months so that you know which food is more beneficial for you. According to research, people underestimate their calorie intake which makes them obese later. As it’s an important factor in weight loss that is how many calories you’re consuming versus how many you’re burning. Intermittent fasting is also a good option for losing fat.

12. Drinking Too Much Sugar And Alcohol

Enjoying sugary drinks and alcohol are full of calories or fattening things in beverages. There are many healthy beverages on the market which are also loaded with sugar. Avoiding sugary beverages is a great strategy to lose weight. Even packed fruit juices also have sugar.

But if you are planning to have a glass of drink then tries to avoid high-fat meals or snacks. Try to pick healthier or fewer calorie drinks like brut- champagne instead of extra dry champagne, vodka. Others are tequila over ice with two juices fresh lime with a dash of soda, light beer. You can have one glass of these drinks once a month if you don’t want to hinder the efforts you made a month before.

13. Using Big Plates

Adequate food portion seems miserable and less on big plates. Use 6-inch cereal bowl for breakfast cereal and an 8-10inch plate for dinner can help make you’re serving generous and adequate. You can use vegetables and salads for filling gaps on the plate.

According to short-term studies controlling portion sizes limits calorie intake and also helps you to manage weight. So try to use smaller plates now.

14. Starving For Too Long

Starving yourself for too long is not a good option for weight loss as intermittent fasting is totally a different thing. If you have been trying to gain a bit of muscle then try to maintain fat 1-2 months before start dieting again. Simply take a break for 2 months.

Starving too long can gain weight instead of losing as your body starts reserving calories. Side effects of starvation include gaining more weight, fatigue, weakness, faintness, dehydration, thyroid malfunction, hypotension, etc.

15. Eating Mindlessly

Eating mindfully promotes healthy attitude toward food, lifestyle, and body image. For learning mindful eating you should know about two things and that is emotional and physical hunger.

According to research, people with mindful eating habits are more self-esteem, less depressed, anxiety and less risk of getting eating disorders. It is also known as one of the most powerful tools for weight loss. It’s all about eating in a peaceful environment without any distraction that tells your brain that your stomach is full now.

Numerous studies show that being mindful can be beneficial for weight loss, health and reduce binge eating. Eat slowly and chew your food thoroughly and at last, some drinking water can also aid in digestion also.

16. Eating More carbohydrates

Eating more carbs and less protein makes you fat. So try to cut down carbs and those foods which are high in carbohydrates. Aim to eat a low-carb diet that can help you to lose weight and control diabetes as cake, candies and sugary drinks are high in carbs. Try to avoid high carbs foods in a low-carb diet that includes bread and grains, starchy vegetables and fruits, pasta, cereal, beer, sugar, chips, crackers, etc.

Many researchers found that a low-carb diet is more beneficial as compared to low fat diet. In a randomized trial of a low carb diet research in England found that the people who are in the low carb diet group lost 7% more body weight as compared to low-fat group.

FAQ’S

Here are some frequently asked question answers that people ask whenever they not losing weight:-

Q.1 Why is it hard for an obese person to lose weight?

Ans:- Obese or overweight people do not have that much calorie-burning capacity to exercise. It also happens due to microbiota in our guts. The only way for an obese person to sustain weight loss is to address the biological entry barrier. There are three ways to minimize barriers that are surgeries, medications, and increasing exercise capacity. Remember do not start or stop medication on your own.

Q.2 Are Fat Loss supplements are safe to consume?

Ans:- Yes, Fat Loss supplements are safe to consume if taken with the recommended dosage. Consuming more than that may affect your health or stop working for you. Remember to check out the ingredients of the supplement had. Some people get allergic to some of the ingredients. So, to avoid any reaction, use nature-derived or herbal supplements rather than those synthetic supplements that may affect your health.

Q.3 Why you are not losing weight while working out twice a day?

Ans:- During a workout you are building muscle and reducing your excess fat. Over-exercising can cause muscle breakdown which means you are losing muscle rather than building it. It also affects hormones that can elevate your blood sugar level and increase your food cravings, appetite. So, always remember not to do over-exercise.

Q.4 Does retaining water make you look fat?

Ans: – Yes, retaining water makes you look fat as water builds up in the body causes bloating, puffiness, weight fluctuation. Especially in the abdomen, legs, joints, and arms water retained. The common cause of water retention is consuming too much salt. Other reasons are not drinking enough water, eating too many carbs, exercising too much, and not getting enough sleep. Taking more electrolytes is more beneficial for you. Try to reduce sodium intake, stay hydrated, sleep properly, and monitor your carbs intake. Because of water retention, your scale may not shows you lose weight but you might lose some fat.

 

So, above are the main reasons that make a barrier in your weight loss journey. Always keep in mind all the above-mentioned things when you try to lose some weight. As weight loss is not an easy process. It’s all about proper exercising and dieting.

Use natural supplements to boost your weight loss journey. Detonutrition provides you herbal fat loss supplements that boost metabolism and improves stamina. Not just that it also helps in suppressing the hunger craving which means less eating and less eating means more fat loss. And YES! No side effects at all. Their supplement makes you energetic all day. Just take one capsule empty stomach in the morning and one after lunch to see fast and good results within a month. You can also visit their site to see multiple products related to weight loss, weight gain, body detox, blood purifier, and so on.

In the end, proper dedication and self-discipline help you in changing weight and your lifestyle. As not all the healthy body looks like same so, try to focus all the things that your body like. Focusing on all the things in your body helps you to improve your body image.

Tips to recover Muscle Soreness

How to Recover From Muscle Soreness

Muscle soreness is a kind of side effect of stress on muscles when you work out. It’s also known as Delayed Onset Muscle Soreness or DOMS, and it usually starts between 4-7 hours after change inactivity. There are multiple reasons for experiencing muscle soreness i.e. starting exercise for the very first time, adding a new exercise to your workout. Other Reasons are increasing the intensity of exercise, doing the same workout over and over again without taking a rest break.
Normal muscle soreness is a good sign of getting stronger. It’s because when you exercise, your muscles get stressed and fiber begins to break down. And once fibers repair themselves, they will become more strong and bigger than they were before.

Here are some ways to fix muscle soreness faster

1. Do Stretching

Light stretching is a great way to increase the range of motion and release the tightfistedness of muscles. Doing light stretching can be good, but try not to overstretch the muscle. When it feels tight can cause the muscle to come back even tighter because the body is trying to resist it.
But if you’re really in pain and decide not to get off the couch, then that’s the worst thing you do. As activity increases blood circulation throughout the body.

2. Drink water

Water also helps in recover muscle soreness. According to the American council of exercise studies, every person should drink up to 8 ounces of water after 30 minutes of workout. So keep yourself hydrated during or after the workout to prevent soreness.
According to a Sports Medicine article in 2012, when it’s a hot day and you completed a high-intensity workout then you have to rebalance your electrolytes. Electrolytes include various minerals which can be used up during muscle contraction. Having a glass of water, milk, or smoothie after your exercise program aids recovery and helps in replace electrolytes in the blood. As Dehydration causes dizziness, fatigue, muscle cramps, etc.

3. Keep Moving

Light movement on your weekend or rest days can also help in blood circulation. This will provide nutrients to repair muscles faster and remove metabolic waste products. Even short exercises will work the same for you like using stairs instead of the elevator. Aerobic activities like light walks or jog and all the little things that keep you moving are beneficial to reduce pain. The main reason behind doing light activities including swimming, cycling, and yoga is to avoid doing an intense workout that using the same muscle groups.
On an effort scale of 0-10 (10 = maximum intensity), aim for an effort level of 3 or 4, Schroeder says. This thing delivers oxygen to your sore muscles without damaging the tissues.

4. Use Workout Supplements

Many people say that we do not need supplements for muscle recovery but that’s not true. According to some recent studies, Using supplements speeds up the muscle recovery process as it reduces both muscle damage and soreness. During a high-intensity workout, your body uses so much energy which causes muscle soreness. But I know you don’t want to interrupt your workout program only because of pain.

So, to repair muscle tissues faster use pre and post-workout supplements. Consuming recovery supplements provide you with nutrients that are lost during intense exercise/ workout. But always use herbal and natural supplements instead of synthetic ones. Before purchasing any supplement, check its ingredients list to make sure. Muscle recovery supplements prevent muscle cramps, fatigue caused by exercise and strengthen tones of muscles.

5. Eat Anti-inflammatory, Antioxidants, and Protein Based Food

Consuming these three nutrient-based foods reduces swelling and pain of muscles. Try to eat a protein-rich snack or bar which is full of amino acids in your pre and post-workout routine and a protein-rich meal in the morning and before bed. You know the thing when you workout you cause tears in the tissue, and at that time our body needs protein to repair their tissues. Recent research shows that eating light antioxidants, anti-inflammatory, and protein-rich snacks before bed helps in repairing tissues and builds muscles overnight. It’s a good idea to take carbohydrates and protein immediately after exercise as it provides you glycogen which you lost before. You can take milk, yogurt, a peanut butter sandwich, almonds, or tofu chickpeas mushroom, and chicken mixed salad within one or two hours after your workout routine.
Some studies that are done in 2013 and 2017 suggest that eating watermelon and drinking cheery, pineapple, and ginger juice can reduce recovery heart rate and muscle pain. And other antioxidants food includes fish oil, turmeric, pomegranate, kale which fueled up your recovery process.

Foods to reduce Muscle Soreness

6. Get Massage

Massaging up muscles is the best and old-fashioned way to reduce muscle tightness. According to the frontier in physiology study, massage and cold therapy worked best for preventing DOMS. Light massage helps in releasing lactic acid from muscles which may speed up the recovery process after a workout. It can eliminate muscle tension, boost blood flow and lift your mood. Try Swedish massage or tender–point acupressure rather than deep-tissue massage for better recovery.
According to a 2012 and 2017 studies, post-exercise massage reduces muscle tenderness by reducing the release of compounds (cytokines) that cause inflammation in the body and promotes cell functioning. You can also use several different essential oils to quickly ease muscle tension, swelling. There are total of 18 essential oils that are best for muscle soreness treatment. This includes peppermint oil, ginger oil, lavender oil, sandalwood oil, clove oil, lemongrass oil and so on which you can use in massage, compression, and in bath time also.

7. Take Hot Therapy

If you take heat therapy immediately after a workout, it might be more effective. One study found that both moist heat and dry therapy offer more pain reduction. Moist heat therapy includes wet heating packs, warm damp towels, and a warm bath. Taking a hot Epsom salt bath offers you double benefits. Switch to cold therapy after taking a hot one.

8. Take Cold Therapy or Cold Bath

According to various studies, cold therapy or using an ice pack can induce muscle soreness same as hot therapy does. As both therapies prevent elastic tissue damage. Hogrefe says that applying an ice pack for 20-30 minutes after 30 minutes of heat therapy may be an effective regimen to reduce muscle soreness.
You can also take a cold bath which helps in reducing swelling. According to two different studies in 2010 and 2014 found that ice baths can reduce both swelling and tissue breakdown that causes Delayed Onset Muscles Soreness by constricting blood vessels. You just have to sit in the ice bathtub for around 10 to 15 minutes. And on another side, people who took ice baths for 10-15 minutes regularly after exercise reported the lowest levels of pain and muscle tightness when asked to stretch. As ice baths can reduce 20% of muscle soreness.

9. Improve your Sleep Time-Table

Not only a healthy diet, light exercises, or cold/ hot therapy can help you to get rid of muscle tightfistedness. As sleep plays a major role in reducing muscle swelling and pain. Improper sleep can leave you restless and that’s the main reason behind not getting a quick recovery even if you follow all the other steps mentioned above.
You can also take day time nap as the National Sleep Foundation found that people who sleep more than seven hours can enhance performance, reduce swelling, and had more hand-grip strength than those who sleep less than seven hours. Lack of sleep can also cause a higher level of inflammation. But if you try to sleep but due to depression or insomnia, you can’t take the proper rest. Then try herbal sleep inducer and stress reliever supplements which help in body, mind relaxation and also reduce stress and anxiety. There are multiple types of products available in the market which can reduce sleep anxiety. But try to take nature-derived products and check the ingredients list before purchase if you are allergic to some ingredients.

10. Try Foam Roller Activity

According to the frontiers of physiology study in 2019, foam rolling activity before doing a workout can improve performance. Doing stretching and other activities can help to improve flexibility. I know it may be difficult for you to do foam rolling activity when your muscles are sore. But trust me this activity works wonders for you as it reduces pain and heals tissues.
According to a 2015 study, doing 15-20 minutes of foam rolling on a high-intensity or semi-rigid foam roller immediately decreases muscle tenderness and helps in removing myofascial adhesions. Just place the roller on the floor and roll your body over it.

11. Try Tart Cherries Juice

Just like mushrooms, Tart cherry juice also contains antioxidants and an anti-inflammatory compound that reduce pain. According to a study in 2010, long-distance runners and athletes who consume tart cherry juices regularly for 8 days are reported to have less muscle pain and inflammation. But one thing of Hogrefe you can always keep in mind is that you can drink cheery juice but always be aware of the sugar content that could be present,”.

12. Compression Garments

Some people think that compression garments are just for show-off but that’s not true. According to a study in 2014, people who wore compression garments were reported to have fewer sore muscles and faster recovery. Compression garments prevent fluid build-up post-exercise, constricting your muscles and increase blood flow through the deeper blood vessels. It also removes the ache-causing enzyme in muscles i.e. creatine kinase.
On another side, a review found in 2016 of the literature in physiology and behavior that compression garments can aid in the recovery of exercise-induced muscle damage by clearing waste. And provide nutrients to the muscle’s fiber.

13. Rest your Muscles

Don’t skip your rest days because there are times when you just need one thing and that thing is rest. Good rest can help to speed up the muscle repair process and filled freshness in you. It is important to have one day off from a regular workout routine to stay fit and get fewer chances of muscle soreness. You can also take a cup of coffee if you want because moderate caffeine dosage can cut down 50% pain. But be sure to hydrate yourself with water. If you are a weight-lifter then factors like age and fitness level are important in determining that how much rest you need. Experiencing tiredness after a workout even taking rest for one or two days means you need more rest days. Take multi-mineral and post anabolic cycle support supplements if you want to increase your exercise endurance and prevents fatigue. According to a fitness expert “Remember that the second day of workout after an intense workout is always tough. That’s why she always suggests doing the light exercise the day after a heavy workout, then take off the next day.

Conclusion

Mild soreness is common and harmless but on the other hand, several muscle pains can be more dangerous. Pain that lasts more than 7 days or occurs during, immediately after the exercise means it’s not normal. Other signs are swollen limbs, joint pain or swelling, less production of urine, dark colored urine release. If you notice any of the above-mentioned signs then contact your doctor as soon as possible. Just be aware that Dark-colored urine can also be released due to vitamin supplements.