How to increase your height ...

Height increasing tips :-

1. Get Proper Diet And Nutrition 

Food is the fuel for the body to grow. A well-balanced diet with plenty of vegetables, fruits, proteins, and carbohydrates helps in increasing your height .

2. Exercise Regularly 

Any physical activity that involves jumping, running, or other aerobic activities will result in longer and stronger bones .

3. Proper Sleep 

 The growth hormone does its job of thickening and lengthening your bones during deep sleep . Correct sleeping posture is also crucial for proper growth as correct posture keeps the spine straight and this adds to our inches .

4. Avoid Growth Stunting Factors

Drugs and alcohol are both thought to contribute to stunted growth .

Protein Diet

Protein is made up of amino acids. Amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue.
In building body, 60% role is of your protein diet. It's necessary for everyone​ to know that how much protein they have to take in one day for building their body. All have to take protein according to our body weight i.e around 2 gram of protein per kilogram is required to build muscle mass.

Top Sources Of Protein And % Of Protein In those Sources :-

1. Beef
100 gram Beef = Around 28 gram protein

2. Fish
100 gram Fish = Around 25 gram protein

3. Chicken
100 gram Chicken = Around 21 gram protein

4. Egg
1 Egg = Around 6 gram protein

5. Milk
250 ml Milk = Around 10 gram protein

6. Cheese
100 gram Cheese = Around 36 gram protein

7. Yogurt
100 gram Yogurt = Around 10 gram protein

8. Peanuts
100 gram Peanuts = Around 24 gram protein

9. Almond 
1 piece Almond = Around 1 gram protein

10. Soy Beans 
100 gram Soy Beans = Around 17 gram protein

Some bodybuilding tips for everyone ( especially for beginners)

Some Bodybuilding Tips For Everyone (Especially For Beginners) :-

Look first, for getting a perfectly toned body, you doesn't rely on vigorous workout and steroids ... It primarily depends on the right techniques ...

Here are some tips for everyone ... 👇👇👇

1. Select A Well-Equipped Gym ...

Picking a well-equipped gym with good variety of equipments and plenty of free weights, is one the most important aspects for building body ... While choosing a gym look into various features like atmosphere, location, timming, people, cleanliness and price ...

2. Choose A Bodybuilding Idol ...

Choosing a bodybuilder as an idol, is one the best way to keep you motivated throughout the process ... Choose an idol, it can be anyone a bodybuilder, power lifter, an athlete or a person who has inspired you for bodybuilding ...

3. Get A Training Partner For Better Results ...

There are many advantages to have a training partner ... You have somebody on hand to spot you when you are lifting heavy weights and when you're feeling like forcing out extra reps ... A training partner who helps you make faster and better progress is a good one ...

A training partner should be able to motivate you much more than you could motivate yourself ... Choose a reliable training partner, when you need him/her he/she should be there when you need him/her and the same goes for you too ... When you're starting out, training partner is good to be there because you can correct each other's form and your can push each other to new limits ... You and your training partner should create your own little world ... You and your training partner can feed off each other's energy, creating the kind of intensity that will push you beyond your limits ...

A training partner can be beneficial to keep you motivated and to help you achieve your goals ... Your training partner should care about your efforts and will be there, providing support, energy and motivation when you really need it ... So find a training partner, and have a healthy competition with him for your progress ...

4. Listen To Your Body ...

Before taking up challenges, your mind must be trained and developed along with the body ... If you think you can, then you can ... Positive expectations will allow you to grow and develop ... Your mind is created like your body, step by step ... There's no point in working out if your body's telling you to rest ... If you don't feel like going to gym don't go it is simple as that, do something else and go to gym next day when you have more energy to pump some weights ... Think positive and remember that an active body is a healthy body ...

5. Stretching Is Important ...

Always make a point to stretch after each workout session, Stretching allows the muscles to recover quicker, decreases post workout swelling, helps maintain flexibility and helps prevent injury ... Don't bounce when you stretch because this can lead to injury ... Warm your bodypart before strecthing it ...

6. Breathe Well ...

Proper breathing is very important while training ... Breathing supplies oxygen to the muscle cells, which is necessary for muscle contraction, and helps deliver energy and build the muscle ... Exhale when you lift the weight ... Inhale when you lower it ...

7. Sleep Well ...

Sleep is one of the most important factors in recovery and growth ... Try to sleep at least seven-eight hours every night ... Take a little nap during the day if possible ... Not enough sleep may lead to overtraining ...

9. Balanced Diet ...

Consuming a well balanced diet is an important aspect during bodybuilding session ... Take proper nutrition pre and post workout and throughout the day ... Include lots of protein and carb in your diet ... Eat potatoes, rice, chicken, turkey, tuna, pasta, lean red meat and egg to get your protein and carbs. Take carbs right after your workout, take for example a carb drink, banana or rice cakes ... The bigger you get, the more calories you're going to have to take in ... If you want to gain weight you're going to have to eat more calories than you're burning ... Reduce fat, sugar and salt usage ... Choose low-fat or non-fat products ... Remember to drink lots of water during the day, increase your water intake on training days ... I know it can be very hard to change you eating habits but if you want to lose fat and gain muscle it is easier to do it this way ...

10. Always Avoid Overtraining ...

Some symptons of overtraining :- reduced appetite, having trouble getting to sleep, getting colds, your body is more sore and tired than usually in the days following training, concentration problems, stagnated training poundages and reduced enthusiasm for training ... 
Factors behind overtraining :- you're skipping meals, you're not sleeping well, you have some financial problems or you're having relationship problem ... Or maybe you're just doing too many workouts, exercises, sets and reps or having a bad exercise style ...
Symptoms can be in-or-out-of-the-gym factors ... 
When you notice the signs of overtraining ... Stay out of the gym for a couple of days or even a week or two ... Rest and sleep, remember to eat well, reduce your work sets when you're back in the gym and go to gym less often ...

Benefits Of Green Tea

BENEFITS OF GREEN TEA :- 





1. Maintains a healthy circulatory system .

2. Protects against heart disease .

3. Prevents bad breath .

3. Prevents food poisoning .

4. Helps in reducing weight .

5. Protects your liver from alcohol .

6. Reduces high blood pressure .

7. Helps in reducing cholesterol .

8. Gives a healthy skin .

9. Helps in improving the digestive system .

10. Prevents hair loss .

Some Inspirational And Motivational Gym Quotes For Fit People ...

Some Inspirational And Motivational Gym Quotes For Fit People :-






1.  Fitness is not about being better than someone ...
     Fitness is about being better than the person you were yesterday ...

2. Be the girl at the gym that motivates everyone ...
    Else to push a little harder ...

3. NO PAIN ... NO GAIN ...

4. If you always do ...
    What you have always done ...
    You will always get ... 
    What you have always got ...

5. CRAWLING is acceptable ... 
     FALLING is acceptable ... 
     PUKING is acceptable ... 
    TEARS are acceptable ... 
    PAIN is acceptable ...
    INJURY is acceptable ... 
   QUITTING is unacceptable ...

6. Being defeated is often a temporary condition ...
    Giving up is what makes it permanent ...

7. You are born weak and die weak ...
    What you are in between those two periods of time ...
    IS UP TO YOU ...

8. When you want to give up ... 
    Remember why you started …

9. Pain is temporary ...
    It may last a minute, or an hour, or a day, or a year ... 
    But eventually it will subside and something else will take its place ...
    If I quit, however, it lasts forever ...

10. Winners Train ...
      Losers Complain ...

( Hope you like these inspirational and motivational quotes and these quotes helps you in inspiring and motivating you. )

SOME BICEPS, TRICEPS AND LEGS WORKOUTS ...

Some Biceps, Triceps And Legs Workouts :-


Biceps Workouts :-

* Barbell Curls

* Preacher Curls

* Reverse Barbell Curls

* Alternate Dumbbell Curls

* Alternate Hammer Curls

* Low-Pulley Curls

* High-Pulley Curls

* Concentration Curls








Triceps Workouts :-

* One Arm Dumbbell Extension

* Seated Dumbbell Extension

* Lying Bar Extension 

* Seated E-Z Bar Extension

* Close Grip Bench Press

* Standing Bent Over One-Arm Dumbbell Extension

* Triceps Press Down With Cable 

* Back Dips








Legs Workouts :-

* Squats

* Front Squats

* Dumbbell Squats

* Leg Press

* Hack Squats

* Walking Dumbbell Lunge

* Leg Extension

* Leg Curls 

* Standing Calf Raise

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SOME CHEST, BACK AND SHOULDER WORKOUTS ...

CHEST WORKOUTS :-

* Flat Bench Press 

* Incline Bench Press

*Decline Bench Press

* Dumbbell Flies 

* Incline Dumbbell Press

* Dumbbell Pullover 

* Cable Crossover Flies

* Push Ups

* Butterfly

* Chest Dips

BACK WORKOUTS :-

* Lat Pull-downs (Front)

* Lat Pull-downs (Behind The Neck)

* Chin Ups 

* T-Bar Rows

* One Arm Dumbbell Row

* Dumbbell Incline Bench Row

* Bent Over Barbell Row 

* Close Grip Lat Pull-downs

* Seated Cable Row

* Back Extension





SHOULDER WORKOUTS :-

* Seated Military Press 

* Behind The Neck Press

* Seated Dumbbell Press

* Side Dumbbell Lateral Raise

* Alternate Front Dumbbell Raise 

* Bent Over Lateral Raise

* Barbell Front Raise 

* Dumbbell Shrugs

* Barbell Shrugs

* Barbell Upright Row

Weight loss diet tips ...

12 WEIGHT LOSS DIET TIPS :-

Have VEGETABLE with every meal ...

Limit PROCESSD FOODS ...

Eat SLOWLY ...

Drink more WATER ...

Eat BREAKFAST ...

Do YOGA ...

Build MUSCLE ...

Baes each meal around PROTEIN ...

Measure yourself REGULARLY ...

Go for a WALK ...

Eat FRUIT ...

Stop drinking SODA ...

 

Gym Quotes And Tips ...

GYM QUOTES AND TIPS :-

LOSING WEIGHT is not a SPRINT ...

 It’s a MARATHON ...

You are CHANGING YOUR LIFE ...

WHAT DOES WATER DO FOR YOU ...?

What does water do for you ...?

Forms saliva (digestion) ...

Keep mucousal membranes moist ...

Allows body's cells to grow, reproduce and survive ...

Flushes body waste, mainly in urine ...

Lubricates joints ...

Regulates body temperature (sweating and respiration) ...

Converts food to components needed for survival (digestion) ...

Helps deliver oxygen all over the body ...

Water is the major component of most part of time ...

SO DRINK MORE WATER ...

WORKOUTS AND DIET PLANS FOR ENDOMORPH BODY TYPE ...

WORKOUTS AND DIET PLANS FOR ENDOMORPH BODY TYPE :-

Workouts or training :-

Endomorphs mainly need to focus on dropping the pounds of fat accumulated in their cells. They need to lift heavy weights because lifting small weights doesn’t help them in losing fat so easily. However, they should continue in lifting heavy weights only if they feel comfortable. They need to gain muscle growth and lose weight at the mid-section of the body with effective exercise to reduce tummy. So, working on cardio exercise will fetch them maximum benefits as the main goal of endos is to burn calories.


Exercising your body must be restricted to one hour or less else you might end up over training your body or some other side effects in the chain. Recommended numbers of sets for this body type are 9 and not more than that. Just as in the case of ectomorphs, endomorphs also need to choose exercises that help them work all parts of the body. You can try circuit training thrice a week as it helps in full body strength training. High intensity of cardio exercises for about 20 minutes twice a week is a must to burn maximum fat. Fast paced walking on a treadmill including spinning and step class exercises are a must to cut your weight.

Diet plans :-

These people need to concentrate on burning huge amount of fats in their body. They need to increase the intake of fiber rich foods and natural protein foods that help them in reducing the calories in their body and enhance lean muscle mass. They need to avoid junk and fried foods and replace them with healthy drinks and plenty of water. Limit your fat intake to around 20% of total caloric value.

The endomorph body type diet should include carbohydrates like grains, fruits, oatmeal, brown rice, sweet potatoes etc., Take 5 to 6 meals a day which boosts up your metabolic behaviour. Implementing such diet would really help endomorphs to gain a good shape and body.

Presented a sample meal plan for the endomorph body type :-

Breakfast – Egg whites and vegetables omelette (61 calories) + 1 apple (52 calories)

Midmorning Snack – Greek yogurt with strawberries (136 calories)

Lunch – Whole grain pasta (174 calories) + grilled chicken breast (141 calories)

Evening Snack – 1 pear (96 calories) + handful of almonds (92 calories)

Dinner – Brown rice (332 calories) + stir-fried vegetables (122 calories)

WORKOUTS AND DIET PLANS FOR MESOMORPH ...

WORKOUT AND DIET PLANS FOR MESOMORPH BODY TYPE :- 


Workout or training :- 

Training for mesomorph body type should be hard and heavy as they already possess a muscular body and have enough stamina. Boot camp training, yoga, Pilates, basic calisthenic exercises list and step classes can be considered some of the best workout plans for mesomorphs. Mesomorphs’ trying out circuit training seems great as it helps in building strength and stamina more effectively than building muscles which are not a necessary regimen for mesomorphs.


For weight training, try to initially work out with light and moderate lifts if you are a newbie and do no more than 3 exercises for each body part thrice in a week. For each exercise, you can do 3 to 4 sets which help you in giving a toned look. You can plan your workout for about an hour and resting for 30 seconds to 1 minute after completing each set is a must. You need to keep on changing the intensity of the exercises you do which helps you turn your body into perfect shape rather than bulk type. Running, skipping, strip sets and force sets techniques can be included in your smart workout.

Diet plans :-

There are not any major challenges for a mesomorph in taking a healthy diet. All they have to do is to maintain a balanced diet like a 1200 cal meal plan with 40% carbs, 30- 40% lean protein and 20- 30% fats.  You need to maintain a regular intake of 500 calories of diet over your maintenance levels, and if you want to lose weight in necessary conditions you can reduce the calorie intake by 200- 500 calories per day.

 More carbohydrates from dried fruits, oatmeal, potatoes and other foods can be easily obtained. To include healthy fats increase the intake of nuts, flaxseed oil, olive oil, avocados and etc., in your diet.

Pesented a sample meal plan for mesomorph body type :-

Breakfast – A bowl of oatmeal with fresh or frozen berries (161 calories) + 2 Boiled eggs (156 calories)

Midmorning Snack – 2 Rice Cakes with peanut spread (214 calories) + 1 Glass of skimmed milk (83 calories)

Lunch – Grilled chicken breast (141 calories) + salad made with quinoa, leafy greens, tomatoes, cucumbers and mushrooms (430 calories)

Evening snack – Cottage cheese with fresh fruits (219 calories)

Dinner – Baked sweet potato (90 calories) + stir-fried chicken and vegetables (439 calories)

• 
  

Workouts and Diet palns for ECTOMORPH BODY TYPE ...

WORKOUTS AND DIET PLANS FOR ECTOMORPH BODY TYPE :-

Work out or training :-

Ectomorphs have to put in hard efforts to train their body because as I have said muscular growth is slow and building stronger and bigger muscles is not an easy task. At the same time, once they gain a good strength in their muscles they have to keep a check on their muscle growth every day as it is equally important not to over train your body.

Workout for ectomorph body types should begin with weight training, followed by indoor cardio workout. They need to see that they work for about 1 hour each day. It is better if they concentrate on arms, chest, back, legs, and shoulders and working on 9 to 12 sets per day would give better results. Remember you must not exceed 12 sets as the primary drawback would be over training of your body.

Choose your exercises effectively that work all parts of your body. Different exercises that work for different muscle parts would fetch you optimum results. If you do 1 exercise for 3 sets, you could end up doing 3 to 4 exercises as per the number of sets you decided to do. Take rest for about 30 seconds to 1 minute between each set and it boosts your energy levels up when doing other sets.  Trying out different compound exercises like biceps helps you in building stronger muscles. The best workout for ectomorph is basic squats, rows, step- ups, and push- ups. Walking on tread- mill and kickboxing would also fetch good results. Ectomorph workout plans for gaining more curves should include swimming as it provides resistance to your body. Daily pool workouts will provide extra fat insulation for skinny bodies.

Diet plans :-


As ectomorphs have a tall, thin or lean body, they need to increase the intake of calories in their diet with a balanced bodybuilding diet plan for mass gain. If you are a true ectomorph you should eat 1000 calories and if you are moderate 750 calories wouldn’t be bad over your maintenance levels. You need not worry whether intake of such huge amount of calories increases the amount of fat levels in your body. No, in fact, these calories help you in the fast growth of muscles and repair them as ectos have high metabolic rates.

Don’t skip meals for any reason and you will need to eat a lot more than normal. Avoid junk and fried food if necessary. Eat meals for every 1 hour 30 minutes (at least 6 meals a day) as the key is to take more calories than you burn.  Protein, carbs and fat ratio in terms of percentage of calories can be 40% protein, 40% carbs and 20% fats. Intake of complex carbohydrates like pasta, rice, grain bread, and dried fruits would help you gain maximum results. Drink plenty of water to keep your muscles hydrated and taking enough rest is also necessary to gain the perfect weight and muscle strength.

Presented a sample diet plan for ectomorph body type to promote muscle gain :-

Breakfast – Banana and Raspberries Smoothie (348 calories) or French Toast Total Calories (315 calories)

Midmorning Snack – A handful of dried fruits and nuts (350 calories)

Lunch – Lamb Stew (300 calories) + stir-fried vegetables (122 calories)

Evening Snack – Banana and strawberry smoothie (197 calories)


Dinner – Brown rice (332 calories) + Sweet and sour chicken (237 calories)

Know Your Body Type ...

KNOW YOUR BODY TYPE : -

ECTOMORPH :-

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.






MESOMORPH :-

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.





ENDOMORPH :-

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

Fitness

Fitness is not about being better than someone else ...

It's about being better than you used to be ...

Work And Get ...

Gym Quotes And Tips :-

You Don't Always Get What You Wish For ...

But ...

You Always Get What You Work For ... 

Get Killer Abs

GET KILLER ABS 

10 Sit-ups

10 V-sits

10 Crunches

10 Bicycle Crunches

20 Reverse Crunches

1 Minute Plank Hold

Do as many times over as you want .

REASONS TO EAT FRUITS :-

Strawberries :- Potentially fights against cancer and aging .

Bananas :-  Great for athletes because they give you energy .

Cherries :-  Helps to calm your nervous system .

Grapes :- Relax your blood vessels .

Pineapples :- Helps fight against arthritis .

Blueberries:- Protect your heart .

Peaches:- Rich in potassium , fluoride and iron .

Apples:- Helps your body to develop resistance against infections .

Kiwis:- Increases bone mass .

Mangoes:- Protect against several kinds of cancer .

Watermelon:- Helps in controlling your heart rate .

Oranges:- Helps in maintaining great skin and vision .

gym quotes and tips

The Gym Quotes And Tips :- 

Don't Be AFRAID of being a BEGINNER ...

We Have All Gotta Start SOMEWHERE ...

👍👍

Gym Quotes And Tips ... Your Diet Is Number One ... You Can Live In The Gym ... But If You Don't Eat Clean ... You Are Wasting Your Time ...

Your Diet Is Number One ...
You Can Live In The Gym ...
But If You Don't Eat Clean ...
You Are Wasting Your Time ...