Many of you must be having problem on how much weight should you use while training. So there are Light weight workouts and Heavy weights workouts. How to know which workout is the Best workout and How to get the best results out of it and Grow muscles.
So Lets see…
Whats are Light Weight and Heavy Weight Workout?
For a Proper body Growth, Variations are must in order to create tension and pressure to force your muscle to grow. Light weight and Heavy weight are two different variations to grow a fully developed muscles.
Light Weight Workout:
As per the name it clearly says that exercise is done using Light weights. Lifting Light weights doesn’t mean that you cant build muscles. Yes you can definitely build muscles by lifting light weights but using proper mind muscle connection. Controlling the speed in the reps does build a proper MMC. While performing light weight exercise the Number of Repetition and Sets should be more in counts. For Eg: if you are performing Dumbell bench Press with weight 10 Kg then the number of sets should be 3-4 and Repetitions should be 15-20. You can also Try Super-set and Drop-set till failure. Weight with which you are able to perform the reps smoothly but with connection will help you to Build muscles.
Heavy Weight Workout:
If you want to Increase the Strength and push it to the next level beyond your limits then Heavy Weight Training is must. Lifting Heavy will help to Increase your strength but for increasing the strength you should be consistent and improve your performance gradually day by day. Lifting heavy weights means decreasing reps and strengthening more. For eg: if you perform a dead-lift of 50 kg with 10 reps then the next day you should increase the weights by 5 kg or according to your capacity but you should be able to perform at least 6-8 reps and the next day increase the weight more and keep lifting. This will increase your strength and will make you strong.
Which One is Better?
According to the studies, Light Weight workouts are for Muscle building and Proper muscle visibility for cutting stage for lean purpose and Heavy Weight workouts are for strength training increasing strength and mostly for bulking purpose. So both of them are the best exercises . To build a perfect Body you have to work hard and try each and every variation and never give up.
HERE ARE SOME GREAT USEFUL TIPS TO MAINTAIN YOUR DIET.
Before going in Deep you should know WHAT IS A BALANCED DIET?
A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness. In addition, a balanced diet ought to offer bioactive phytochemicals like dietary fiber, antioxidants and nutraceuticals that have positive health advantages. A balanced diet should offer around 60-70% of total calories from carbohydrates, 10-12% from proteins and 20-25% of total calories from fat.
HEALTHY BENEFITS OF A BALANCED DEIT
Healthy eating increases energy, improves the way your body functions, strengthens your immune system and prevents weight gain. The other major benefits are:
Meets your nutritional need. A varied, balanced diet provides the nutrients you need to avoid nutritional deficiencies.
Prevent and treat certain diseases. Healthful eating can prevent the risk of developing certain diseases such as diabetes, cancer and heart disease. It is also helpful in treating diabetes and high blood pressure.
Following a special diet can reduce symptoms, and may help you better manage an illness or condition.
Feel energetic and manage your weight. A healthy diet will assist you to feel higher, provide you with more energy, and help you fight stress.
Food is the mainstay of many social and cultural events. Apart from nutrition properties, it helps facilitate connections between individuals.
MAINTAINING A DIET IS NOT THAT MUCH TOUGH. LETS MAKE IT EASY…
1] CALORIES COUNT:
Calculate your daily Calories Intake as per the Body Types. for example: If your body is having fat and you want to lose fat you should be in Calories Deficiet. Calories Deficiet means consuming less calories than the daily calories intake if your calories intake is 2000 then you should reduce it to 1500-1800. and If you want to Grow muscle size then you have to be in Calories Surplus. Increasing the calories intake than the Average Calories from 2000 to 2500 , 500 calories increased .
Maintaining the Calories count is very important and it will help you to maintain your diet.
2] ENJOY EATING CLEAN FOOD:
Eating clean food is the most important way to maintain your diet. The more intake of clean food the more clean will be your body from inside and outside. Enjoy eating raw vegetables and fruits like Cucumber, Carrot, sweet popato, Apple, Banana etc. Eating clean food is the key toward a Great Physique. Try fusions of Veggies if you are bored of eating them raw. Try different combinations recipes. Self made recipes tastes Really Amazing.
Always Remember Clean Body is a Great Body.
3] SUFFICIENT MACROS:
Macronutrients, or “macros,” are the building blocks of nutrition. You probably know them better as carbohydrate, protein, and fat. Macros are the nutrients you need in large amounts, as they provide your body with the calories it needs to function.
Carbohydrate + Protein + Fat = Total Calories
Carbohydrate: Provides fuel, the energy for your body and brain. It’s found in all plant foods, like grains, fruits, vegetables, and legumes, and also milk and yogurt.
Protein: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.
Fat: Insulates and protects your bones and organs, acts as backup fuel for energy, and helps in brain development. Healthy, unsaturated fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel. Unhealthy saturated fats are found in high-fat beef, pork, butter, full-fat dairy, and processed foods, like cookies and donuts.
How Much of Each Macro Do You Need?
Carbohydrate: 45 to 65 percent
Protein: 10 to 35 percent
Fat: 20 to 35 percent
4] DRINKING MORE WATER:
Water plays a significant role in keeping hydrated and healthy. It is studied that approximately a body requires 70% of the water that helps in maintaining and improving the quality of life. So, in one word you can say that in order to keep yourself fit and healthy, drinking water is a must. It is studied that health authorities always recommend to drink 8-ounce of water that is equal to 2 liters or you can say it is half a gallon. A human body requires water for different reasons and this is where you need to drink more water. Water allows you to detox your body and let you stay healthy.
Just by thinking of going to Gym will not help you to get a Lean Muscular Body.
Move on and Step out of the Comfort Zone.
Here are some secret tips you need to see on How to start gyming and everything required to get a perfect body.
1.Be MOTIVATed:
Why Motivation Matters
What’s the big deal about motivation, anyway? You could just go with the flow and let your life unfold naturally and still obtain success, right? Well, not quite.
Just going to gym without any Motivation and Aim is useless. Motivation plays a very important role in body building process too.
Do It For Yourself –
If you’re reading this article because your husband, wife or even your mother or someone else told you to get up off the couch and join gym, you’re already headed in the wrong direction.
If you’re not trying to find the motivation for your own personal reasons, you’ll likely fall short of retaining your sense of drive.
No-one will lead you toward the success all matters is what you want to be and how strong you want to become.Pushing Yourself through the toughest time will be Difficult But Always remember Difficult roads lead to beautiful destination.
Step in the gym with Motivation and will you soon see the changes within yourself and once you get the result you will be unstoppable.
2. Basics:
Just Lifting Heavy weights is not gyming.
To increase the body muscles and to see results Mind-Muscle connection with proper form is needed.
Going to gym and lifting heavy weights without proper form and Mind-Muscle connection will just get you a injury or body pain.
Before performing a particular exercise you should always know the proper form of that exercise. If you are new in the gym you should definitely ask the gym trainer for the proper guidance He/she will help you to improve your form.
Once you get the proper form the next important thing is the Mind-Muscle connection. Mind-muscle connection is the communication between your mind and muscle where your mind meets the body.The brain releases a chemical neurotransmitter called “acetylcholine” to communicate with muscles in the body.
By improving your Mind-Muscle connection you are actually increasing the number of muscle fibers being recruited when you perform a lift. This results in a better quality muscle contraction and better workout.
3. know your body:
Why you should know you Body?
Knowing your body will help you to train accordingly for a perfect body as you want.
There are three Different Body Types:
Ectomorph, Endomorph, Mesomorph.
a) Ectomorph:
Typical Characteristics:
Long and lean
Delicate frame
“Hardgainer” – Finds it difficult to build muscle and fat
Body similar to a marathon runner
Fast metabolism
Training:
If you have the ectomorph body type, then you will find that it is difficult for you to gain muscle as well as fat. To help with this, try focusing on compound movements as opposed to isolated movements. This is because you will use more muscle groups in the one exercise.
Nutrition:
Those with the ectomorph body type are able to get away with eating more carbs than endomorphs and mesomorphs. However, this doesn’t mean that you can eat whatever you want and not have it affect your body.
That being said, it is best to stick to complex carbs that can leave you feeling fuller for longer. It will also help to push protein to your muscles to help them to grow. This includes brown rice and brown bread.
b) Endomorph:
Typical Characteristics:
Stocky build
Wider body
Stores fuel (both muscle and fat) in the lower half of their bodies
Has more muscle as well but usually, this comes with more fat
Has the best strength advantage out of the three different body types but may find it difficult to stay lean
Slow metabolism
Training:
To help shock the body into losing fat, it is best for endomorphs to up their intense aerobic exercise by focusing on interval training such as HIIT (high-intensity interval training) over LISS (low-intensity steady state cardio).
They should train their overall body to see results and not just focus on one area.
To further enhance their metabolism, endomorphs should include both hypertrophy (muscle building – heavy weight, fewer reps) with conditioning. This way, your metabolism will be fired up, even hours after your training is done.
Nutrition:
Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs, those with the endomorph body type should eat fewer carbs and increase their higher protein intake. They should avoid simple carbs like white bread and eat more complex ones.
c) Mesomorph
Typical Characteristics:
Middle of the body types
Can be lean and muscular simultaneously
Natural athletics build with well-defined muscles
Training:
In between ectomorph and endomorph is the mesomorph body type. Mesomorphs find it easier to build muscle and lose fat than the ectomorphs and endomorphs respectively.
This is why the mesomorph body type means that you do not have to go insanely heavy on the weights to get results. You can lift moderately and still progress.
However, it is also best to include some aerobic exercise as well, because while they can lose fat easier than mesomorphs, it doesn’t mean that they are completely immune. Aerobic exercise with help get your heart rate up and your blood pumping.
Nutrition:
If you have a mesomorph body type, your eating plan should include equal amounts of protein and fat, with a moderate amount of carbs making up the rest. Like I mentioned with the ectomorph and endomorph body type, you should still focus on complex carbs to help give your body energy and keep full in a sustainable and healthy way.
4. One hour workout:
If you are a beginner then exercising more than one hour is not good.
Let your body accept the changes of exercising daily.
Exercising one hour is sufficient enough if you are properly following the rules of exercising. In one hour you can first warm-up you body by performing stretching exercises and then you can start with the main workout.
Exercising more is not necessary as explained above proper form and Mind-Muscle Connection will get you results.
If you think you are heading for more proper strength workout you can increase the time depending upon the workout.
Having a proper workout with sufficient amount of rest in between the sets and a proper diet will get you the Results.
How to Stay Fit At Home without Gyming? This is one of the most common questions among teens,adults and elderly person. They are always supposed to hear only thing that how they Stay Fit At Home without Gyming or lifting weights?
Here in this article below, I have explained a number of ways to Stay Fit and build muscles at home also you can easily pump up your muscles without owning any set of dumbbells or an elliptical machine or a treadmill to grow your muscle. Also, you don’t have to purchase any membership of a gym or fitness club.
In this article, you find easiest ways to stay fit at home without weights, you just need to focus your mind by setting up a goal because in this vast lifestyle where everything goes digital people don’t want to do physical activities and this is really killing us, inviting lots of diseases to our body.
So, get up and start by moving now! Here are some basic exercises on how to Stay Fit At Home without Gyming, it will help you get going or getting you back in the shape.
Push-up
Push-ups are an effective and efficient way to build muscles in our upper body, trains all upper form of body muscles like arms, back, Shoulders and chests. When you become experienced enough, you can use an improved form of push-ups by leaning on the wall, on the kitchen’s door, or wherever to do the push-up at an angle. As you grow stronger you may be able to work your way to using the floor as your starting point. Push-ups also help to increase your muscles along the triceps and biceps, i.e. your arm muscles as this exercise uses our entire body as the weight.
There are several variations besides the common push-up
Weighted push-ups
Progressively overloading classic push-ups using barbell plates, resistance bands (or any form of weight). The load is positioned on the upper back. This very effective exercise is not commonly performed because of the difficulty of loading the human body in that position.
Planche push-ups
An extremely difficult variation is to perform a push-up using only hands, without resting the feet on the floor, i.e., starting from and returning to the planche position. These are known as “planche push-ups”. To do this variation, the body’s center of gravity must be kept over the hands while performing the push-up by leaning forward while the legs are elevated in the air, which requires great strength and a high level of balance. The entire body weight is lifted in this variation.
Knuckle push-ups
Another variation is to perform push-ups on the knuckles of the fist, rather than with palms of the hands on the floor. This method is also commonly used in martial arts, such as Karate and Tae Kwon Do, and may be used in boxing training while wearing boxing gloves.
The intent, in addition to building strength and conditioning, is to toughen the knuckles, wrist, and forearm in the punching position. This variation also reduces the amount of strain in the wrist, compared to the typical “palms on floor” approach, and so it is sometimes used by those with wrist injuries. Such practitioners will usually perform their knuckle push-ups on a padded floor or a rolled-up towel, unlike martial artists, who may do bare-knuckle push-ups on hard floors.
Maltese push-up
The Maltese push-up is a gymnastic variation of the push-up, in which the hands are positioned further down towards the hips (as opposed to roughly alongside the pectorals), but with a wide distance between them.
Hindu push-up
The Hindu push-up, also known as a dand. This is the most basic version, similar to that used by Bruce Lee who referred to it as a cat stretch.
The most basic form of Hindu push-up starts from the downward dog yoga position (hands and feet on the floor with the posterior raised) and transitions to a cobra pose position (hands and feet on the floor with the torso arched forwards and the legs close to the floor). It is also known as a dand. It is common in Indian physical culture and Indian martial arts, particularly Pehlwani. Bruce Lee also used it in his training regime and referred to it as a ‘cat stretch’. It is an effective core strength exercise because it dynamically involves both the anterior and posterior chains in a harmonious fashion. There are numerous variations of the Hindu push-up although most incorporate the two postures used in the most basic version. It may also be known as a Hanuman, judo, or dive-bomber push-up.
Crunches
Crunches are again something you can easily do, it will help you build muscle mass in and around the waist. The crunches are not like the old sit-ups, is much more effective in strengthening the abdominal muscles and your overall core muscle group. Start with 5 -10 crunches a day and you can increase some more every day. These are some modest, but proven ways to build muscle without using weights.
The crunch is a classic core exercise. It specifically trains your abdominal muscles, which are part of your core.
Your core consists not only of your abs. It also includes your oblique muscles on the sides of your trunk, as well as the muscles in your pelvis, lower back, and hips. Together, these muscles help stabilize your body.
While the crunch is a popular core move, it isn’t safe for everyone. It can place a lot of stress on your back and neck, and it only works your abs, not the other muscles in your core.
SQUATS
Squats are the real master of all exercises if you want to increase your portion muscular body. This exercise hits your legs and your back. It also helps by working in the core, this exercise works seamlessly in building your thighs and ensures that your lower back becomes stronger.
Squat is a strength exercise in which the trainee lowers his or her hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squat are the quadriceps femoris, the adductor magnus, and the gluteus maximus.The squat also isometrically uses the erector spinae and the abdominal muscles, among others.
To Maintain a Fit Body the Above Workouts are Highly Recommended As they hits each and Every part of our Body and helps to maintain the body structure.
The Remaining Important part is our Diet ,what we eat throught the day matters alot to maintain our Body structure
The Workout and diet should be Properly followed as if we only Workout without eating clean and Healthy Food the Muscles will not Properly grow and You will see the same size of your Body Muscles After Few months of Workout due to no Proper intake of Food Nutrients
FOOD SUGGEST BELOW FOR PROPER BODY STRUCTURE AND FIT BODY.
HIGH PROTIEN INTAKE:
Proteins are the main source of building muscles in our body when we take proteins, they’re melted down into the amino acids and amino acids acts like the building chunks in the muscles – they heal the torn muscles and restore cells in our body. You should take protein in each meal and remember that if you eat for more than 15 hours without protein, you may lose muscle.
CARBS INTAKE (Carbohydrate):
Carbs are a good source of restoring energy back to our body by increasing the glycogen to the standard levels. It will also increase your whole performance during the complex workout. Most carbohydrate sources are also great in calories, so it will help by increasing your body’s calorie intake and make you feel energetic.
HEALTHY FATS:
It is most recommended by the dieticians because they contain a lot of calories and promote caloric intake. In addition, there is a direct correlation between fat plus testosterone points. A very complex way of getting fat is through fish, which consists of omega-3 fatty acids, which are vital fatty acids.
Protien,Carbohydrate and Healthy Fats are Highly Recommended in your Diet for Muscle Building and for Healthy body.
After all Motivation and Discipline also plays and Important Role. Keep working it will take time but Definetly you will get Results
Keep working always LEARN AND GROW
Do Follow for more Updatesand Dont forget to comment below
To better understand this, the total weight of body fat can be subdivided into three separate categories:
Weight of “Essential Body Fat” – This amount of body fat is needed to protect the body from infectious diseases and to protect the internal organs from bruising damage.
Weight of “Reserve Body Fat” – The amount of additional body fat that does not cause any medical risks, and provides a reservoir of “fuel” for use by the body.
Weight of “Excess Body Fat” – The amount of body fat that is over and above the combination of Essential Body Fat plus Reserve Body Fat. Excess Body Fat causes the risk of serious health problems such as strokes, heart attacks, diabetes and certain forms of cancer.
Below Here are the Steps to Reduce body fat
High protein diet.
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal (17 kJ) per gram; in contrast, lipids provide 9 kcal (37 kJ) per gram. The most important aspect and defining characteristic of protein from a nutritional standpoint is its amino acid composition.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet.
Be sure to include a good protein source at every meal, such as:
meat
fish
eggs
dairy
whey protein
beans
Reduce intake of sugary foods
This probably isn’t news to you, but the more sugar you eat, the more you’ll weigh. Research shows that people who drink sugar-sweetened beverages tend to weigh more — and be at higher risk for type 2 diabetes, obesity, and fatty liver disease — than those who don’t. One study even found that people who increased their sugar intake gained about 1.7 pounds in less than 2 months. Excess amounts of sugar can inflame fat cells causing them to release chemicals that increase weight.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
Observational studies show a relationship between high sugar intake and increased abdominal fat.
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are :
Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)
CARDIO EXERCISE
Cardio exercise is an effective way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did cardio exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.
Effective Fat-Burning Cardio Exercises You Can Do Anywhere are listed below:
Hello I am Omkar More and this is my First Blog. This blog is all about fitness and especially one hour that you dedicate to the gym. So here I will be sharing you all My story till now and each and everything about fitness and living.
My fitness career started when I was 18 years old. As a beginner, it was very difficult for me to get in shape. I was having a Fat body and my face was full of pimples due to this I was not confident enough to make eye contact with anyone. The first thing when it comes to change your life is motivation and disciple. I started doing crunches and push ups at home. Day by day I was putting all my efforts to just get fit.Being a beginner, I was not having basic knowledge about muscle building and dieting. My aim was just to lose fat as much as possible It was not easy, but I used to motivate myself just by saying (आत्ता नाहीतर कधीच नाही). That’s all it takes once you get the motivation no one can stop you.
After a few months, I Joint the gym and I used to gym regularly no days off. Days past by and I was getting results. have a look below this was me before.
Months passed and I was able to see some changes in my body and after getting results it motivated me and I kept on. I started to eat clean and healthy food. All it takes is patience and discipline and you will get the results.
This is me after a year of disciple and hard work.
one hour life 