The benefits of doing Squats "build you legs"!!!

Squats are the most effective strength exercise. Squats will increase muscle mass, bone mass and endurance while strengthening knee ligaments. Squats provides unparalleled functional strength for all athletic events.
Squats will give you the power to run through your opponent on the football field, the basketball match, the rugby field and a wrestling match. The benefits of doing squats are endless. Strength, power, endurance and improved lungs function are a few benefits to include squats in your daily workout routine. Squats are the most effective and the best exercise for building thighs muscle also. The squats targets so many muscles that you really cannot label it a pure lower body exercise only. Infact squat is  a"total body exercise". Squat requires core strength of the human body and build muscle faster than any regular exercise. 
So, Train hard! Train smart!!

Top Natural Protein Sources

You need protein to build and repair damaged muscle tissues and cells, to produce hormones and enzymes and to regulate processes such as nutrient transportation and muscle contractions. 

Some of the Top Natural Protein Sources are:

1.  Cheese

   Protein in 100g	1oz Slice (28g)	Protein to Calorie Ratio
   32g	9g	1g protein per 4.7 calories

   
   
2. Tofu

   Protein in 100g	3oz Slice (85g)	Protein to Calorie Ratio
   7g	6g	1g protein per 7.4 calories

   
   
3. Beans (Mature Soy Beans)

   Protein in 100g	1 cup (172g)	Protein to Calorie Ratio
   17g	29g	1g protein per 10.4 calories

   
   
4. Yogurt, Milk, and Soymilk

   Protein in 100g	1 cup (245g)	Protein to Calorie Ratio
   6g	14g	1g protein per 18 calories

   1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein.
   
   
5. Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

   Protein in 100g	1 Ounce (28g)	Protein to Calorie Ratio
   33g	9g	1g protein per 15.8 calories

   Other nuts and seeds high in protein (grams protein per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).                  

   
   

   
   
   Conclusion:While protein is vital for optimal muscle growth and recovery, you also need adequate amounts of carbohydrates, fats, vitamins and minerals. Many athletes and those looking to build muscle also look to protein shakes and supplements and while these can help boost your protein intake, they aren't necessary if you're already consuming a wide range of protein-based foods. 
    
   
   
   
   
   
   

Easy way to Calculate your Protein needs

If you are working out a lot and did not getting the expected results from the exercises then the problem must be that you don't know how much protein your body needs and how much protein you are getting. So If you are an exerciser and don't know how much amount of protein should be consumed to get the desired results, try to calculate your protein needs using this very easy and simple formula:
Here we go,
                   1st step: Your body weight in pounds divided by 2.2 = weight in Kg
                   2nd step: Weight in kg x 0.8 to 1.8 gm/Kg = protein in gm

Take values between 0.8 to 1.8 gm to calculate your protein needs because according to scientific research, an average person living a normal life and not performing hard works and workout needs 1 gm protein per kilogram body weight and a person who is working hard at gym must take 0.8 to 1.8 gm/Kg to fulfill his protein needs.

Example: A man who weighs 176 lbs and is a regular exerciser and lift heavy weights needs:
           176 lbs/2.2 = 80 Kg
           80 Kg x 1.5 = 120 gm protein/day
So, must calculate your protein needs right now. Good luck.
I will tell you about the good sources of natural protein in the next post. Stay tuned.

Top 9 things to Remember when entering in the Gym

1. Always wear loose t-shirts for working out in the gym
2. Always take pre-workout meal so that body doesn't feel tired.
3. Take a water bottle with yourself to protect yourself from dehydration during workout.
4. Before starting workout take minimum 10 minutes to warm up your body to prevent muscles form injury.
5. When hitting weight, start from low weight and take sometime to reach higher weight levels.
6. Having a partner at gym must be good for lifting heavy weights and prevent from the possibilities of unwanted accidents.
7. Morning time is better for working out in the gym.
8. Always put Gloves when doing exercises like bench press, barbell curl, dumbell curls etc to protect palms from skin plumps.
9. Never repeat same types of exercises daily because when we do same types of exercises daily then our muscles becomes habitual to those exercises and finally results in slow muscle gains.

Effect of Visualization in Bodybuilding

1. Visualization reprograms the subconscious, the part of human brain that processes thoughts, and trigger emotions, decisions and bodily responses.
2. Visualization will help in building a best physique.
3. Arnold Schwarzenegger writes about the first time he saw a photo of Reg Park. He describes him as an "animal." Arnold was after being big-everywhere, rough, and rustic. `He refers to Reg Park as "the epitome" of his dream to be the best built man.
4. Most of the Great bodybuilder of history have programmed their minds and bodies with positive thoughts and have set themselves up for bodybuilding muscle gain and received a positive outcome as they gained a huge big muscles.
5. Anybody who visualize himself as ripped and toned, then he will surely achieve it by hard working and remaining motivated.By visualization, anyone can make his/her own bodybuilding muscle gain destiny with which his/her mind can find the most effective path to success.
6. When going to workout in gym, before starting working-out take 5 to 10 minutes to mentally prepare yourself for that muscle part that you want to workout. 
7. Arnold believes that one of the most important factors in developing champion muscles is to concentrate 100 percent on the muscle being exercised. In his own training, he would visualize his muscles contracting, relaxing and growing as he worked out. He called this the mind-muscle link.
   
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Professional Bodybuilders cookbook

The Professional Bodybuilders cookbook and nutrition plans are now unveiled!!!

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The Ultimate Supplements

Checkout this new blog. This blog is all about Ultimate Bodybuilding Supplement. As we all know that bodybuilding supplements are a good source of all vitamins, proteins and mineral that our muscle needs. And for better muscle gains we all need a good supplement. So keep in touch with this blog to know everything about supplements.
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