Must Have Supplements On a Budget?

Hey, People!

Let Me Take You Through The Supplements I Would Recommend To Anyone On A Budget :

• Whey Protein: The most important supplement I will recommend to anyone before anything else will be a whey protein. Protein is the building block for our muscles. Whey protein will help you boost your protein intake, will help in building muscle and recovery. So if you are on a tight budget, this is the first supplement you should think about. But know one thing guys a whey protein supplement can never replace real food, so use a whey protein just to boost your protein intake and not replace it with natural food sources.
  

• Multivitamins: A good multivitamin will help you get through your training and will leave you feeling energetic throughout the day. Multivitamins help you hit the minimum daily requirement of various vitamins and minerals which cannot be obtained from the food we eat as for that we'll have to eat a variety of food which is not possible. So finally after following a really good diet, you can use multi vitamins to further fill up the holes.
  

• Fish Oils: This supplement helps you to balance out omega 3 fatty acids with the omega 6 fatty acids. The omega 3 fatty acids EPA and DHA help you maintain a good cardiovascular healthy, help with brain development and also maintain your joint health with all the exercising. You can get a good amount of fish oil from eating different varieties of fatty fish like tuna, mackerel, salmon etc. The minimum daily requirement of omega 3's given by some health organizations is 250-500mg for a healthy adult. Many bodybuilding websites claim 1.6-2gram of omega 3's to be necessary for bodybuilders BUT guys! these are the people taking steroids, so their daily requirement is much higher than us. So, 250-500mg would be more than enough.
  

• Creatine: The last supplement I would suggest is creatine. It is also one of the cheapest supplement. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. Creatine helps in increasing your workout intensity and Strength by filling the ATP stores in your body. ATP is basically the source of energy that keeps everything going. Creatine will result in improved performance, more reps, fuller muscle size, muscle growth, and recovery. Definitely a useful supplement for such a low cost.
  

These are the only four supplements I would suggest to anyone having a tight budget. The first three are most important and creatine can be cut down, though I suggest it because it's cheap and it will give you results.

Thank You So Much!

Follow the blog for upcoming articles on fat loss diet, carb cycling, keto diet, Indian vegetarian diet, and a lot more! Also, comment if you would like me to cover any particular topic too!

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Stay Fit! Stay Healthy India!

Top Non Vegetarian Protein Rich Indian Foods

Hey, All The Non-Vegetarians out there! This one's for you!

Let Us Quickly Have A Look At The Top Non-Vegetarian Protein Rich Indian Foods :

• Eggs: One of the top quality source of protein for non-vegetarians! One medium sized egg has around 6g of protein in it. But you have to look out as the yolk also has around 5g of fat in it. Though, the fat is unsaturated and is healthy. For someone on a keto diet, eggs are your best friend.
  

• Chicken: Most common source of protein among non-vegetarian Indians. 100 grams of skinless chicken has around 26g of protein. It also has around 10g of fat so one should be careful if controlling their calories. The best alternative for this is skinless chicken breast which has really low fat and high protein in it compared to the other parts of a chicken.
  

• Mackerel Fish: Most commonly known as surmai in India. It is another great source of protein. 100 grams of the fish contains around 26 grams of high-quality protein and less than 2 grams of fat.
  

• Pomfret Fish: The Pomfret fish has around 20-25 grams of protein per 100-gram fillet. It is very low in fat too. Another good source of protein for non-vegan Indians. It comes in a black and silver variety which is more or less the same.
  

• Basa Fish: Basa has recently entered the Indian market and is also a quick and low-calorie source of protein. It has 14g protein in a 100g fillet and less than 3g of fat. Definitely, a good choice when someone is on a cutting diet.
  

• Goat Meat (Mutton): It is a very lean source of protein. A 100-gram serving has around 25 grams of protein and less than 4 grams of fat. It is a good option for people who are always trying to balance out the high protein and high fats in any kind of meat.
  

• Turkey: It is a quite new source of meat in India. Tastes similar to chicken but has around 27 grams of protein per 100 gram serving and less than 1 gram of fat. Definitely, a high-quality lean protein source. The only drawback is, it is quite expensive. Almost around Rs 600 for a kilo compared to Rs 200 kg for chicken.
  

• Tuna: Usually you get it in tinned cans in India as it is another one of the imported fishes. A 100 gram serving of tuna has a whopping 30 gram of protein and less than 7 gram of fat. Sounds Good!
  

• Salmon: Commonly known as ravas in India. It has 20g of protein per 100g serving and around 13g fat.
  

• Cow Milk: A common source of protein for vegetarians as well as non-vegetarian Indians. One glass (250ml) has 8 gram of protein, 8 gram of fat and 12 gram of carbs. Good source of protein while bulking.
  

So, people! these are some of the sources of protein for non-vegetarian Indians. You can also comment below if you know some more or better.

Also keep following the blog for more articles about what supplements to use, best Indian whey proteins, Carb cycling, keto diet and much more! Also, you can comment below if you want an article on some particular topic.

Thank You So Much!

Adios!

Stay Fit! Stay Healthy India!

How To Lose Fat?

Hello, People! Today we are going to discuss the ways by which we can lose fat or reduce fat in our body!
Many people tell you to lose fat you need to completely cut down fats from your diet. No! That is not true! I have already spoken in my earlier posts regarding this that, healthy fats i.e unsaturated fats are very important for the maintaining the hormonal balance in our body. So, never cut down your intake of healthy fats completely.

Now Let Us Look At Some Simple Ways To Reduce Our Body Fat Or Lose Fat :

• Increase Your Protein Intake: Proteins are thermogenic in nature. That is, they increase your metabolism through the increased heat in your body. Basically, it will help stimulate your metabolism which will, in turn, result in fat loss.

• Start Strength Training: You can start any form of strength training. Let it be body weight exercising or hitting the gym. It is a fact that the more muscle you have the more fat you will end up burning as more muscles directly result in increased metabolism.

• Avoid Carbohydrates Late Night: Our body doesn't need any carbohydrates at night as we are going to be resting. Basically, try to eat all your carbs in the morning and at lunch as we are going to be active throughout the day and we will be needing energy. You can simply have some fibrous vegetables with some lean meat at night. With this simple trick, you will start noticing the difference in your body in some time.

• Avoid Sugars: Try to avoid sugary foods as much as possible. Sugary foods contain fructose which gets metabolized by our liver which in turn gets converted into fat. To satiate your craving for sweet or sugary items, you can have whole fruits. Whole fruits contain a relatively small amount of fructose and they take a while to chew and digest. Humans can easily tolerate the small amount of fructose found in fruits. Avoiding sugar can be easy. Simply start with changing tea with green tea.

• Incorporate Some Cardio: To further initiate your fat loss goal, incorporate some amount of cardio in your routine. A High-Intensity Interval Training (HIIT) after your strength training program can make some serious dents in your fat stores.

• Reduce Your Calorie Intake: To lose fat you need to be in a state of calorie deficit. That means if your body requires 2000 calories daily to maintain your current body weight you need to consume only 1500 calories a day which will create a 500 calorie deficit daily which will, in turn, create a 3500 calorie deficit for the week. 3500 calorie is equal to 1 pound. It is a simple math. Eat more calories than you burn and you will gain weight while burning more calories than you consume you will lose weight.

• Avoid Processed Foods: Simply avoiding processed foods will create a major change in your body fat. Whole foods are much healthier, more filling and much less likely to cause overeating.

These are some simple ways to reduce your body fat! People already with low body fat percent like 15% or below will have to implement some new techniques in their diet like carb cycling or ketogenic diet as the above tips will have very little impact on them but the people with high body fat percentage these tips above are going to give you a good head start to initiate the fat loss process. Soon I will be posting articles regarding the same.

Thank You So Much! And Please Feel Free To Contact Me For Any Kind Of Query, Questions Or 

Suggestions! Also, You Can Post A Comment If You Want Information Or Some Article On A Particular Topic!

Keep following the blog for more articles!

Adios!

Stay Fit! Stay Healthy India!

Top Vegetarian Protein Rich Indian Foods

Hey, People! Specially Vegans Out There! This Post Is For Y'all!

Let us look at the top vegetarian protein rich Indian foods:

• Cow Milk: It is a really good source of protein for Indians as it is easily available and doesn't need any preparation. One glass (250ml) of whole cow milk has around 8g of muscle building protein. It also has around 8g fat and 12g carbs. 3 glasses of cow milk a day will give you a whopping 24g protein! So gulp down that milk!

• Moth Beans: Yes! commonly called as Matki in India, It is a great source of protein! 100g of moth beans are going to give you 23g of protein. But you gotta be careful as this 100g also contains 63g of carbs. A bad news for someone who's on a cut.

• Chickpeas: Another great source of protein also called as Kabuli Chana as famously known in India. It has massive 19g of protein per 100g. Again high in carbs! 61g in 100g but out of which 17g is dietary fiber.

• Soy Bean: Best source of protein for vegetarian Indians. whopping 36g in 100g but is also high in fat, almost 20g but not to worry as more than 15grams are unsaturated fats. It also has around 30grams of carbs per 100 grams.

• Tofu: Another great source of vegetarian protein for Indians. Low in fat as well as carbs. Provides 8g protein per 100g. Quality source of protein I must say because of the low fat and carbs.

• Kidney Beans: Very well known as Rajma, very low in fat. 24grams of protein per 100 grams and 60grams of carbs but out of which 25grams are dietary fiber and less than 3grams of sugar. Sounds Good!

• Curd: Commonly known as dahi, It is a good source of casein protein or bedtime protein. It is slow releasing protein so the best time to be used is before bed. 11g protein per 100g and low in carbs and fat too. so what are you thinking? Go for it!

• Lentils: 'Masoor ki Daal' what they call in India. Another good source of protein with moderate carbs. 9gm protein per 100grams.

• Green Peas: Another good source of protein with low carbs and negligible fat. 5grams of protein per 100grams.

So, people, these are some of the top sources of vegetarian protein rich Indian foods available easily.

Thank You, everyone, and please comment if you know any more sources of protein to help our vegan brothers and sisters! Keep Following for more articles about diets, fat loss diet, Indian daily diet guide for bodybuilders vegans as well as nonvegans and also some articles about what supplements I use, what supplements are must on a budget and also many more articles!

Peace! and Adios!

Stay Fit! Stay Healthy India!

How Natural Is Natural Bodybuilding?

Hey, People! Today I am gonna be talking about natural bodybuilding.

So what is natural bodybuilding?

Is it bodybuilding without the use of supplements? or steroids? or both?

GUYS! Natural Bodybuilding is bodybuilding that is done without the use of any form of steroids or any kind of performance enhancing drugs. Supplements, on the other hand, are not drugs they are totally natural derived from some natural form of food but supplements can never be an alternative for natural food instead, they can be used as something extra with all the natural food you consume to enhance a bit of performance and recovery in your muscles and body. I am myself a natural bodybuilder and in any way, I am not here to make a career out of Bodybuilding, it is just my hobby and passion to help common people like you and me to achieve the body they always wanted NATURALLY!

People! Believe me! Natural Bodybuilding is something that needs a lot of patience and perseverance. You cannot achieve a body huge in size with a single-digit body fat in months or weeks. I am not saying you can't get ripped or shredded naturally. You Totally Can! But with a lesser size or body mass. To get big and stay at lower body fat at the same time naturally, you need years of dedication but trust me it is any day a lot healthier and satisfying than taking steroids to achieve the body of your dreams in months or weeks. In the fitness industry, bodybuilders and fitness models don't have any other option because it is their career and they can't sit waiting for a long time to achieve a body with size and low body fat and plus they have a lot of competition too! that means if they are not ready to make use of steroids there are always hundreds of other people ready to take their place.

So here I am with the truth about Natural Bodybuilding! I am soon going to be creating a youtube channel and form a community of people who love staying healthy. I am going to be showing what a person can do with his physique naturally, without the use of steroids. I am dedicated to showing the common people like me what an actual Natural Bodybuilding Physique looks like and not going to be another fitness buff talking about natural bodybuilding while taking steroids myself.

So let us take a PLEDGE to include FITNESS, HEALTH, NUTRITION, AND TRUTH in our lives every day.

I hope the post has helped you to get an idea about natural bodybuilding. Please also check out my other articles including the one about my own Natural Transformation with pictures and keep following the blog for further articles about fat loss diet, what supplements I use, vegetarian diets, nonvegetarian diets and much more!!!
Stay Fit! Stay Healthy India!

Calisthenics : Basic Diet/Nutrition Guide For Vegetarians/Non Vegetarians

Hello, People! here we are with another beautiful day! Let's discuss some nutrition today!

"YOU ARE WHAT YOU EAT"
This really is true. Today I am going to be talking about the basic nutrition or diet tips anyone should follow to support their calisthenics training or any other form of training.

Firstly! You need to know there are 3 major macro nutrients our body needs! They are Carbohydrates, Fats, And Proteins. Carbohydrate is the macronutrient we require for our body's energy needs. Fats for keeping the hormonal balance and Protein for the muscle building. These are just the basic functions they perform but are not limited to. Now to play any form of sport, workout in the gym or perform intense calisthenic movements our diet and nutrition needs to be on point. You need to keep your body fat less while keeping the muscle and strength on the higher side and for this what you need is a solid nutritional foundation which is following a healthy diet in our day to day life. Let me now guide you how you should utilize these 3 macronutrients in the most optimum way that is by keeping the fat low while gaining some muscle.

Carbohydrates : 

The consumption of this macronutrient depends on your body type. If you are an ectomorph you can consume a lot of carbs and still stay lean. If you are a mesomorph then little more carbs over the edge may get u a bit fat whereas endomorphs can have very little tolerance for this macronutrient and get fat quite quickly. So you need a planned approach on how much carbs you are going to need. Carbs are of two types: Simple Carbs And Complex Carbs. Simple Carbs get dissolved in your bloodstream quickly that is they are quick releasing sources of carbs example: Fruits, Sugary Foods Etc. Complex Carbs are slow releasing in nature and give your body energy slowly for a longer period of time example: Oats, Various Grains, Potatoes etc. The perfect time to consume complex carbs is in the day time, usually breakfast and lunch whereas simple carbs can be taken immediately after a workout to refill the depleted glycogen stores in your muscles.

The Basic Thumb Rule: Ectomorphs: 50% Carbs, 30% Protein And 20% Fats.
                                        Mesomorphs : 35% Carbs, 35% Protein And 30% Fats.
                                        Endomorphs : 20% Carbs, 40% Protein And 40% Fats.

Check Your Body Type Here!

Proteins : 

Protein is the muscle building macro nutrient. You need to consume at least 0.75 to 0.82 gram of protein per lb of your body weight. Some of the good sources of protein are Fish, Chicken, Milk, Paneer, Soy, Tofu, Whey Etc.

Fats : 

Fats are important for keeping hormonal balance in your body. Completely cutting out fats from your diet is very harmful to the body. At a point, you can cut down carbs to literally zero in your diet but never do that with the fats as they are essential for hormonal balance within our body. Fats are of two types saturated fats and unsaturated fats. Saturated fats can increase your total LDL and Blood Cholesterol whereas unsaturated fats are the healthy fats and can help lower down cholesterol in the body and help you keep your heart healthy. The best sources of fats are egg yolk, avocados, cheese, fatty fish, nuts etc

To start with any diet first, you need to know your daily calorie requirement from where you can further divide the calorie requirement according to your macros.

Calculate Your Daily Calorie Requirement Here!

Now Everything Depends On Your Goal!
To put on size or gain weight consume 500 calories extra daily over and above your daily calorie requirement whereas to lose weight or cut down fat consume 500 lesser calories than your daily required calorie intake.
JUST REMEMBER ONE THING! these online calorie calculators are not very accurate they are just approximate but they can be a help. You can first find out calorie required through an online calculator and with the going weeks, you can actually check the difference in your weight. If your weight doesn't change that means you are at maintenance calories whereas if you are losing or gaining weight that means you are at a calorie deficit or surplus.

This is all the basic stuff you need to be aware of nutrition and diets.

Thank You So Much And Please Feel Free To Contact Me For Any Query From The Contact Us Page.
Follow The Blog For Further Articles On Health, Fitness, And Diets. Upcoming Articles: Vegetarian Diets, NonVegetarian Diets, Fat Loss Diets Etc.
For Personalized Diet Tips And Solutions Contact Me From The Contact Us Page.

Stay Fit! Stay Healthy INDIA!

Basic/Beginner Calisthenics Routine To Get Started

Hello, Guys! Back With Another Fit Post!

Here I Am Going To Be Talking About The Most Basic/Beginner Calisthenics Routine To Get Started With.

BASIC/BEGINNER CALISTHENICS ROUTINE TO GET STARTED:

The Top 14 Must Do Exercises To Build A Base For Calisthenics :

• Body Weight Squats

• Body Weight Lunges

• Calf Raise

• Pull Ups

• Chin Ups

• Push Ups

• Diamond Push Ups

• Decline Push Ups

• Dips

• Crunches

• Leg Raise

• Bicycle Crunches

• Knee Crunches

• Cross Crunches

All These Exercises Will Help You Build A Strong Base For Your Body.

You Can Implement Them In Your Daily Routine As And However, You Are Comfortable. BUT! All Of The Above Exercises Are a MUST To Build A Strong Calisthenics Body Base.

The Way I Go With These Exercises :

• Body Weight Squats: 2*25
• Body Weight Lunges: 2*15
• Calf Raise: 2*25
• Pull Ups: 4*5
• Chin Ups: 4*5
• Push Ups: 2*12
• Diamond Push Ups: 2*10
• Decline Push Ups: 2*10
• Dips: 2*10
• Crunches: 2*14
• Leg Raise: 2*14
• Bicycle Crunches: 2*14
• Knee Crunches: 2*14
• Cross Crunches 2*14

These Exercises Hit All The Muscles In Your Body. I Workout 4 Times a Week That Is Monday, Wednesday, Friday, And Sunday. Sunday I do Only Upper Body And Abs That Is I Eliminate All The Leg Exercises! The Reason For This Is On Monday I Workout Solely My Legs And Abs In The Gym With Free Weights. All The Other Days That Is Tuesday, Thursday And Saturday I Do Some Form Of Cardio, Running, Football Etc

You Can Obviously Rearrange The No. Of Sets And Reps According To Your Fitness Level And Also Take A Rest Day Between!

Hope It Was Helpful To You! Follow My Blog For Further Posts Where I Will Be Talking About The Most Basic Diet, Top Vegetarian And Nonvegetarian Foods, Fat Loss Diet Etc.

Peace And Cheers!