Category Archives: Health and Fitness

Muscle Building Myths

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

1. Eating more protein will help you build muscle

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

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

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

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

3. Doing cardio will make you lose muscle

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

4. Say no to carbohydrates

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

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

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

A Herbal Reference For Dandruff

Your hair is subjected to numerous factors which may cause broken hair and bad scalp. Most often in each of our annoying lifestyle every person tend to be used to short fixed, instant hair treatment, instantaneous hair coloring, and extra chemical established hair answers. All of us are pretty plenty reliable for our wellbeing which includes our hair situations.
Right now there tend to be volumes of hair problems that needs to be dealt with, a number of it’s miles, dandruff, hair damage, dry and lifeless hair. As a normal treatment every body cross for our own favored brand name of shampoo and conditioner having all those artificial fragrance and preparations. As a consequence dandruff may be about to build up. The cause why dandruff can virtually appear and unfold?

This is simply because dandruff indicates up whenever there is way too much oil as well as bacteria on your hair and head. If possibly your hair is extremely open to germs in addition to extra factors which might growth the release of sebum to your head, dandruff will maximum probable build up and spread. If you sincerely have were given dandruff you will definitely be enduring numerous styles of hair conditions which tend to be clearly ugly to have. Such as itchy and flaky scalp, scalp zits breakouts and scalp lumps and deterioration and negative dried out hair. However dandruff can constantly be handled accurately depending on exactly how address it.Presently there are alternatives in managing dandruff, both you head out for the everyday and present day manner utilising chemical based anti dandruff shampoo and remedy, or the organic and natural dandruff remedy using organic dandruff shampoo.

These two styles of treatments own severa versions and advantages despite the fact that; every are especially advanced to combat dandruff triggering factors.Right now there are numerous dandruff answers obtainable available on the market, most popular are those anti dandruff shampoo which tend to be developed with anti dandruff components in reduced amount and chemically filled.

An additional is the organic dandruff shampoo which often is highly cautioned and treatments in a all-herbal approach, often that is virtually perfect for hair with severe problems and troubles. In comparison to the regular dandruff shampoo, natural shampoo incorporates the healing magic of herbal medicine, with no chemical like method; this kind of anti dandruff shampoo will virtually depart your hair harm loose and is a long way from hypersensitive reactions.

Pilates Are These Myths Real

Not a lot of people know the reality about Pilates. There are numerous myths and false beliefs about Pilates that keep people from enjoying this activity fully. A lot of people don’t know that Pilates really began as a rehabilitation program for wounded soldiers during WWI. The information that Joseph Pilates was a boxer hasn’t reached a lot of people either. Most people don’t find out that boosting the core strength can improve golf game by improving golf swing.
How does Pilates help with Golf?
Pilates enables golfers to hit the ball sharply so it goes farther and straighter by boosting core strength, stability, posture, body coordination, flexibility, etc. But even now many athletes dismiss this form of exercise a fancy new stretching routine, a fad or just something ballet dancers do before dancing.
Here are some myths and false beliefs that people happen to have about Pilates. Let’s see which ones are correct and which ones are not.
Myth: Pilates only works best for and was specially developed for dancers
Wrong!
Joseph Pilates travelled with the circus, performed with them and also boxed. He even served as a medic at a prisoner of war camp. He had his theories about how the body moved and worked and he kept working on them. While at the war camp, he started conducting practical for his theories by adding springs to hospital beds to help in the rehabilitation of wounded soldiers.
Now Pilates equipment still comes with springs attached for resistance. You can visit pilates reformer Ealing classes to check out the equipment. After his term as a medic, Joseph moved to New York City and dancers naturally found his technique of rehabilitation preventive and curing so they started practicing it too. Pilates works for everyone and especially for those who want to strengthen their core.
Myth: Pilates is a fancy, new fad that will die with time
Joseph Pilates first got going with his philosophy and technique somewhat around 1920s-1930s. He kept working on the technique and method and finally came up with the practice during these years. Pilates was an advocate of his technique until his death in 1967 but Pilates again found support among people during the 1990s when it gained fame in Hollywood.
The movements help you attain much coveted long, lean and slender shape and they are great if you want to stay in shape. Pilates is definitely here to stay as it is among the most practiced technique among the famous and the counterparts alike.
Myth: Pilates is really just a fancy word for stretching
Pilates classes Chiswick is not limited to stretching. Pilates goes beyond stretching, it focuses on the overall body and improves flexibility boosting leanness of the muscles.
Back in the 20th century, flexibility was a pretty much a fundamental idea. Pilates noticed that longer, leaner muscles grew less injured so his belief in efficiency took him to develop a system of movements that concentrate on healthy muscle development. These movements are dynamic and all-encompassing and for every movement that strengthens, there is a stretch available.
There are more myths about Pilates than ever but these myths shouldn’t discourage you from practicing and benefitting from the movements.

Tips for Taking the Right Sports Supplements

Deciding which sports activities dietary supplements, if any, you want to shop for, can suggest sifting thru loads of advertisements, websites or products at the shelf. Different merchandise are also created to assist with one-of-a-kind athletic goals, including dropping (or gaining) weight, building muscle groups or growing persistence. So you need to carefully take into account what your taking and what it’s speculated to do for you. The following data approximately sports activities supplements will help you to narrow down your search to locate the proper products on your purposes.

You should constantly maintain safety in thoughts when selecting sports dietary supplements. Remember that products labeled as sports supplements aren’t strictly regulated and can make all sorts of claims approximately the benefits. Many of the substances discovered in certain products aren’t well tested, or were shown to have aspect consequences. The first-rate policy is to be cautious and research any components you’re not familiar with. If there are any troubles about a specific product or element, you have to be capable of find masses of facts on it on-line. The backside line is to affirm the entirety for yourself, and additionally hold in thoughts any issues you may have in terms of various sports activities dietary supplements, which include any allergic reactions or fitness conditions. Today sports supplements may be bought in many distinct shops, in addition to on-line. If you shop on line you usually have a extra choice to choose from, and you could also keep for bargains. When shopping online, it is best to look beyond marketing and additionally do studies which include searching out reviews written by means of customers. When you read critiques, you may get a few goal records about which sports activities supplements have definitely helped human beings. If there may be a store you consider on your area, they will have the ability to help you pick a complement it’s right on your desires.

Many sports supplements come inside the shape of power or nutrition bars. Whereas after you’d best see strength bars in fitness meals shops, today they may be bought anywhere, which include the internet. There are vitamins bars which can be excessive in protein, and lots of comprise nutrients, minerals and amino acids. You have to study the list of components in an electricity bar to decide how wholesome it clearly is. Energy bars that contain added sugar are fine prevented. There are some genuinely excessive first-rate energy bars in the marketplace, and those may be made with by and large uncooked meals and all herbal or natural. Some power bars, of route, are made for particular purposes in mind, which include weight benefit bars, however inspite of those you want to get your calories from a high-quality source. Sports supplements, then, come in many paperwork and carry out a variety of capabilities. Some supplements offer you with dietary support together with vitamins, others assist you advantage or shed pounds. The above pointers on sports supplements, mixed together with your personal experience whilst you take them, assist you to find the proper merchandise.

Provillus Hair Treatment for Hair Loss for Men

Would it be advisable for you to Go for the Hair Treatment or Not?

These days, a hair fall issue can be seen in relatively every person. Regardless of whether somebody is youthful or old, this issue is winning independent of any sexual orientation. There are various reasons that offer ascent to this specific issue, which is the reason everybody thinks to have a compelling treatment, to manage it.

In reality, tumbling off a couple of strands of human hair is extremely basic since it’s an important procedure for the reestablishment of hair. Be that as it may, abundance hair fall can prompt sparseness or male pattern baldness. There are sure causes that may require a change face to face’s way of life, dietary patterns and nourishment admission. In any case, in some cases, it can’t be averted without utilizing supplements that stop assist hair fall subsequently advance regular hair development. Since there is the accessibility of an assortment of supplements in the market, this likewise turns into a matter of disarray. What’s more, a large portion of the general population wind up in reluctance whether they ought to go for hair treatment or not. However, now more stresses, as here, we will furnish you with the best arrangement that rectifies the issue of male pattern baldness, among people.

Fundamental Tips to Follow While Choosing a Product:

The correct choice of the hair mind items is indispensable on the off chance that you need the best outcomes. Here, we have given certain focuses that you should remember while choosing a perfect item for you.

• Always search for a rumored mark which has been in hair mind item fabricating business for a long time. Keep in mind that more experienced maker can offer you with better hair treatment item.

• Go through the fixing points of interest of the item that you plan to utilize. An item is rich with normal fixings is relied upon to be powerful and can enable you to accomplish better outcomes inside less to time.

• It must not bring about any kind of reactions. Something else, don’t pick that specific item.

• If you are searching for a hair treatment item on the web, at that point allude to audits first. These will offer you a reasonable thought regarding the item. Likewise, ensure that the audits that you read are from a put stock in source.

• Last however not the minimum, counsel with an expert dermatologist while choosing any item. This would be gainful for you.

WHAT IS IN PROVILLUS?

Essentially, Provillus is a solid equation that involves the correct mix of natural concentrates, vitamins, and minerals. This is especially utilized for tending to the issue of balding in men and additionally ladies. The Provillus treatment contains two items one topical item to apply to scalp and another is a supplement which one should be taken orally. Truly, these are distinctive in their application and types of pharmaceutical and furthermore in their synthetic creation. However, when utilized as a part of blend then these both, assume a critical part in keeping your hair fall issue and enhancing hair development.

The Provillus Topical Solution incorporates logically demonstrated male pattern baldness arrangement named Minoxidil. For ladies who experience the ill effects of male pattern baldness are generally endorsed with this specific item. In the long run, Minoxidil plays out its capacity well on ladies when connected topically on the scalp. Play out its best with the topical arrangement, Provillus is a medication frequently come in the shape or case and taken orally.

It might appear like a case yet when goes to its substance, each Provillus supplement is made with an ideal mix of concentrates that advance sound scalp and solid hair at the root level.

Positive

Simple to utilize

Effortlessly open

Less expensive when contrasted with the other surgical means like hair transplantation

No compelling reason to any expert learning for its appropriate application

Successful answer for boosting general hair development

Negative

Now and again, can be expensive, on the off chance that you need to utilize this item for long haul

You may need to sit tight for some time or long, as it might set aside opportunity to demonstrate a constructive outcome on the scalp with ceaseless utilize

A few cases demonstrate that the item is insufficient or not what they anticipate.

Gain Weight And Build Muscle

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

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

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

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

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

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

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

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

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

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

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

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