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T0P 10 INDIAN TRACKS FOR WORKING OUT AT GYM

1. Mukkala Mukabla
2. Mai Kya Hun - Love Aaj Kal
3. Aashiyana - Fashion
4. Lakshya - Lakshya
5. Chak De India - Chak De India
6. Tera Mera Rishta - Aawarapan
7. Aas Paas Hai Khuda - Anjaana Anjaani
8. Aadat - Kalyug
9. Nazaara Hai - 8x10 Tasveer
10. I Got The Picture - 8x10 Tasveer

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TOP 15 INTERNATIONAL TRACKS TO PUMP UP MUSCLES AT GYM

1.  Eminem's "Not Afraid"

2.  Eminem's "Till I Collapse"

3.  50 cent's "Get Up"

4.  Akcent's "Whats my name"

5.  Lupe fiasco ft.Eric Turner "Break the chain"

6.  Eminem & Royce Da 5'9 "Fast Lane"

7.  Jay-z & Linkin Park "Numb Encore"

8.  Fort Minor "Remember The Name"

9.  Eminem's "Space Bound"

10.Skillet's "Its Not Me Its You"

11.Eminem Ft.Rihanna "Love The Way You Lie"

12.Three Days Grace "I Hate Everything About You"

13.Bullet For My Valentine "Tears Dont Fall"

14.Akcent's "My Passion"

15.Kayne West "Stronger"
                  
                 

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9 Ways to Naturally Increase Testosterone Levels:

1. Maintain healthy body weight. This is probably the most important thing a man can do. As belly fat increases, there is an increase in activity of the enzyme "aromatase," which converts testosterone in the fat cells to estrogen. Having less testosterone and more estrogen can deposit fat in areas of the body similar to women (breasts, hips, thighs). So if you're overweight, loosing excess weight may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting.
   
2. Exercise. A combination of aerobic (increase in heart rate) and high resistance (weightlifting) exercise has been found to increase the production of testosterone. This also helps prevent the most common diseases from which we will die (heart disease and cancer).
   
3. Consume a plenty of zinc.The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels .
4. Avoid tobacco products. Tobacco reduces testosterone levels.
5. Limit alcohol. Alcohol (more than two drinks a day) causes more testosterone to be converted into estrogen.
6. Eat well. Poor nutrition is at the root of many diseases. It can also create an imbalance of male hormones.

      Food to avoid. Avoid red meat and animal fat, food
      dyes, processed foods. Limit caffeine, dairy products, 
      and sugar (by itself or in other products)
      Foods to include. Green tea, multi-coloured fruits and
      vegetables, nuts (particularly Brazil nuts, which are rich
      are rich in selenium. Just two a day are plenty.), fiber 
      (covered by eating fruits and vegetables), ground flax
      seed(1 tablespoon a day), soy products (e.g. drink soy
      milk instead of cow's milk).
    

    7. Manage your stress. When researchers study long    

      term stress, they measure cortisol in the blood. This is

      a steroid hormone. When cortisol levels are high, they 

      can increase fat deposits. This in turn results in more

      testosterone being converted into estrogen.    

     8. Avoid over Training. Over training is a phenomenon 

      which has a negative effect on testosterone levels.

      Research done by Wheeler et al. concluded that   

      endurance training at marathon runners resulted 

      in decreases in testosterone levels, but not to very low 

      levels. So must avoid over training at gym to maintain

      testosterone levels.

   9. Eat healthy fats. Olives and Olive oil, Coconuts and  

      coconut oil, Butter made from raw grass-fed  

      organic milk, Palm oil, Raw nuts, such as, almonds 

      or pecans are some healthy fats you can eat more

      of to boost your testosterone levels.

                                 

                                  good luck .. .   .   .    .      .       .

                                                      

 

 

 

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The Role Of Testosterone In Muscle building

1# What Is Testosterone?

    Testosterone is a steroid hormone from the androgen group. In mammals, testosterone is primarily secreted in the testes of males and the ovaries of females, although small amounts are also secreted by the adrenal glands. It is the principal male sex hormone and an anabolic steroid. Testosterone is evolutionarily conserved through most vertebrates, although fish make a slightly different form called 11-ketotestosterone.

 2# Role Of Testosterone In Muscle Building: 

   

In men, testosterone plays a key role in the development of male reproductive tissues such as the testis and prostate as well as promoting secondary sexual characteristics such as increased muscle and bone mass and hair growth. In addition, testosterone is essential for health and well-being as well as preventing osteporeosis.

On average, an adult human male body produces about ten times more testosterone than an adult human female body, but females are, from a behavioral perspective (rather than from an anatomical or biological perspective), more sensitive to the hormone. However, the overall ranges for male and female are very wide, such that the ranges actually overlap at the low end and high end respectively.

Testosterone directly effects muscle growth by binding to receptors on the surface of muscle cells and amplifying the biochemical signals in muscle tissue that result in protein synthesis. Testosterone also increases levels of another growth factor, called growth hormone, that the body releases in response to exercise. Like testosterone, growth hormone increases protein synthesis and can result in increased muscle growth.

Clean Bulking in Bodybuilding:

•  Non-competitive bodybuilders choose not to adopt the conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase.
• The attempt to increase muscle mass in one's body without any fat gain is called clean bulking.
• Competitive bodybuilders focus their efforts to achieve a peak performance during a brief "competition season", while most people prefer to maintain an attractive physique year-round.
• Anecdotal evidence suggests that a proper weight training & cardio program combined with a modestly hypercaloric diet with proper macronutrient balance can produce steady gains in size and strength, while avoiding significant increase in bodyfat.

Art of Bodybuilding

10 Facts About Natural Bodybuilding:

1. Due to growing concern of the high cost, side-effects & illegal nature of steroids many   organization have formed in response & deemed themselves "Natural Bodybuilding Competition".

2. Natural Bodybuilding includes competitors whose physiques appear much more attainable & realistic.

3. In natural bodybuilding contest the testing protocol ranges from polygraph testing (lie detection) to urinalysis.

4. In natural bodybuilding penalties ranges from suspension to strict bans from competition if a bodybuilder found using steroids .

5. Some of the famous natural bodybuilding organizations are Muscle Mania, Ultimate Fitness Events (UFE), INBF/WNBF & INBA/PNBA.

 

6. Main natural bodybuilding organization have world wide presence.

7. The criteria of certain poses differ from organization to organization.

8. The use of steroid is not allowed in Natural Bodybuilding

9. Natural Bodybuilding is a completely great way to practice bodybuilding and to achieve a injuries and problems free bodybuilding.

10. The growth of Natural bodybuilding has paralleled the increased awareness of
fitness in the mainstream culture.

5 Main Points Related To Cutting & Bulking In Bodybuilding:

1. The general strategy of present-day competitive bodybuilder's is to make muscle gains for most of the year (Known as off-season).

2. Approx 12-14 week from competition to lose body-fat ( Referred to as cutting).

3. The bulking phase entails remaining in a net positive energy balance(calorie surplus) & longer bulking phase will create more fat tissues.

                   

4. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of  anabolism.

5. The precise effectiveness of the cutting and bulking strategy is unknown, no studies involving precise hypercaloric feeding combined with resistance exercise have been conducted.
 

Best Workout Plans:

             Get ready for the best workout plan which is just for you. A huge range of workouts designed for building lean muscle mass & strength is a step away. If you want any type of workout plan like intense muscle building program, fat-loss program and any other fitness program, just inbox me at "freethinkernselfaware@gmail.com". I''ll be pleased to help you to achieve your fitness goal. Inbox me for more details.