Gym Injuries - How to prevent them?

 Gym Injury?

It is the injury caused while training in the gym. Simple right? Yet so painful. Gym injuries is one of the topmost reason why people quit gym. But its your fault!!!!!  Proper exercises and coach is more than enough for you to prevent injuries on your way. The question is "How to prevent injuries from happening in first place? Here are my top suggestions you can follow to protect your precious muscles and bones.

1. Don't Ego lift:

Ego lifting means lift a weight which is more than you can possibly handle at that moment, yet you try to lift it for impressing others or to prove that you are something. Leave your ego outside the gym. You are here to make yourself  better day by day and not to prove yourself to others.

2. Warm up:

Warming up before the workout allows your muscle to be ready for the heavy weights that your are going to lift. Your muscle needs to know that they will be worked up before a workout and not during a workout. Believe me, you will be more safe if u warm up yourself. 3.Learn proper technique:

3.Learn proper technique:

An exercise has a particular way to perform it. Learn that way!!! Proper technique will never result into an injury. Learn from your expert peers or ask your hired coach. Don't listen to those who don't know anything about a particular exercise, yet are pushing you to do it.

4.Hire a Coach:

Now now now, I am not talking about a regular coach!! Hire an experienced coach who can tech you, push you through your limits and train you safely. Remember coach will be the best investment that you will ever do throughout your fitness journey.

5. Don't push too much:

Sometimes you will feel like you should stop, please stop!!!!! Isn't a warning from your own body not enough for you to stop. Take rest, come back tomorrow . Gym is not going anywhere. You still have tomorrow to workout. Believe me, taking a step back and then jumping 2 steps ahead is the best thing you can learn, or else gym has other ways to handle your ego. 

Muscle Building

 How to build muscle faster?

Well well well, muscle building itself is a great thing to do, but how to do it quickly and efficiently? Trust me its not that hard. These are my top things which I recommend you to do to gain muscle faster.

1)Eat protein rich diet

Protein is necessary for muscle building. Don't roam around believing that eating anything in a day will help you build those muscles. It is recommended to consume 0.7 - 1 gram for protein per pound of lean mass. Believe me, those muscles need protein after you destroy them during your workout to heal and grow. 

2)Train Harder than last time

In order to build muscle tissue, they will have to break first and then heal to grow. To do so,

you should always train yourself harder in the gym and give your best during the workout. Muscle hypertrophy can be achieved by either lifting heavy weights for less reps or by lifting moderate weight for more left. Remember, muscle tissue needs to be challenged to make them grow.

3)Avoid staying shredded for too long

You should be lean but not shredded for long time. If you are preparing for a bodybuilding competition then you should be shredded, but  for common people, it is not advised to be too lean. The main downside of being too lean is you will loose your strength, energy and focus .Stay in an ideal body fat percentage to get those gains.

4) Supplement yourself

If you are not able to fulfill your protein requirement of the day, then why not supplement your diet. Buy a protein powder .Use creatine as it is the most researched supplement for increasing strength of an athlete. Pre-workouts to energize yourself during those heavy workouts and to attain muscle hypertrophy is a go-to  product.

5)Sleep

Well well well, are there people who don't like sleeping ? Sleeping is the best thing your can do for muscle growth. Your body needs rest after the workout. My advice is sleep for at least 8 hours a day.

Your body can work on rebuilding those muscle tissues and protein synthesis effectively when you are sleeping.

6)Be in calorie surplus

To grow, you need to eat more. But don't think that if you eat too much you will grow more. No!!! You will instead gain fat. My advice ,be in  a calories surplus of 500 calories and you will grow slowly but surely.  

 Fat Loss

Today we're going to learn all about stubborn body fat. 

What is body fat?

In simple terms, body fat is the energy reserve of our body. Our body stores the extra calories consumed in the form of fat to use it when needed.

However if u have too much belly fat then it is something that you should worry about.

These are 7 ways or things you should do to burn the stubborn belly fat.

1. Set realistic goals

There is no such thing as getting fat to fit in one day. You just cannot but fat magically in one day. Set
realistic goals to push yourself towards the ultimate goal. Remember "Rome was not built in a day".
The first thing that you can do is set a time limit to finish your transformation. Then start following proper calorie deficit diet and workout schedule. 

2.Calories in- Calories out

This simple fundamental law which when kept in mind will do wonders to your body composition. It simply means if your calorie intake is less than your maintenance calories, then you will loose fat. Similarly you will gain fat if your calorie intake is more than your maintenance calories. 

3.Fat is not the evil:

"Eating food rich in fats will not make you fat, eating too much will make you fat." 1 gram of fat contain 9 calories,1 gram of both protein and carbohydrate contains 4 calories. So you have to decide what you should eat, what you should avoid and how much should you eat. That's where a proper fat loss diet program is beneficial.

4.Go Hard or Go Home 

    

If you want to get rid of that "Hanging belly" ,then the best way to do so is by going to the gym.

Your body will burn calories during workout, and the catch here is that you will burn calories even after your workout when you are resting. What else do you need? Go to the gym at least 5 times a week, push yourself harder than last time, eat enough protein and enjoy looking yourself with a tight belly in the mirror everyday.

5. Cardio Cardio Cardio

What if I say that u can have a cheat meal once in a week and still loose your body fat? That's where cardio comes into action. Doing cardio will not only help in burning calories but will also improve your cardio-vascular system. "You can live more by doing cardio"

6.Dont loose focus

When it comes to fat to fit transformation, you may not see any visible changes to your body for weeks. But that is what happens with most of us. Don't loose your focus and determination throughout the journey. "The journey will be hard, but the destination will be amazing".

7.Eat satiating foods

Eat food items that contains high fiber and less calories that will make you full for good. Try adding these to your diet:

1.Boiled potatoes

2.Eggs

3.Greek yogurt

4.Soups

5.Oatmeal

6.Popcorn

Introduction to Supplements

 Workout supplements may be used to improve exercise performance for high-intensity, intense physical activity, such as marathon training or power lifting.

Are Supplements necessary for Strength Training?

In general, supplements are not crucial for muscle growth as long as you follow a high-protein diet, eat extra calories, and engage in regular, productive weight exercise.

Best Supplements and their benefits:

• Pre-workout: Pre-exercise vitamins are intended to boost energy levels and increase endurance throughout a workout. 

They can be ingested while exercising, although they are commonly taken 15 to 30 minutes before a workout. The International Society of Sports Nutrition has also classified supplements as 'probably safe' and 'strong evidence to suggest effectiveness'. 
The benefits of pre-workout supplements are many. Depending on the type of training you do, pre-workouts can be taken to enhance endurance and stamina, or they can be focused on building muscle and strength.  

• Creatine: Creatine is a naturally occurring compound found in skeletal muscle that is synthesized by the body from amino acids and can be obtained from red meat and seafood. help. Creatine is a popular dietary supplement marketed to improve athletic performance, especially resistance training.

Studies suggest that creatine supplementation increases muscle availability of creatine, which may improve athletic performance and adaptation in adolescents, young adults, and the elderly.
Creatine supplementation is  recommended for athletes engaged primarily in strength/strength training (such as weightlifting) or  in sports involving intermittent sprints or other short, repetitive high-intensity exercises.

• Protein Powder: Protein powders can come from a variety of sources, including eggs, dairy (e.g. casein, whey), and plants (e.g., soy, peas, hemp). Some protein powders contain protein from multiple sources; For example, a vegan option might include protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. 

Whether you choose unflavored vegetable protein powder (perfect for vegans and vegetarians), unflavored whey powder, unflavored egg white powder or unflavored casein powder, choosing a protein powder No artificial sweeteners, colors or flavors means  you can create your own delicious milkshakes using natural foods like bananas, berries and more.

Worst Supplements and their Disadvantages:

Branched-Chain Amino Acids (BCAAs): 

        

• Branched-chain amino acids are probably the most overrated nutritional supplement that has been marketed to athletes in the last decade. There must be a reason why BCAAs are so popular, right? is called  In fact, there is absolutely no scientific support for the effectiveness of BCAAs in helping build muscle and strength.

Testosterone Boosters:

• If it's natural or legal, it's less promoted. Not enough to make a difference in your bottom line. Small variations within normal hormonal intervals usually have little or no effect on  muscle mass. , is often less than the amount needed for  noticeable or  measurable effect.

• Some studies showing significant effects of supplements marketed as  testosterone boosters are funded by the companies that market or manufacture the products.

Mass Gainer:

Mass gainers are dietary supplements that aim to gradually increase  muscle mass  in the body by providing essential food groups such as lean protein, healthy carbohydrates and fats. Available in  powder form, it works by increasing the body's caloric intake  to the point where it starts putting on excess weight. , recommends consuming mass gainers in combination with a healthy, balanced diet and a set exercise regimen.

Introduction to Strength Training

Introduction to Strength Building

•  Exercises that are performed with the intention of enhancing strength and endurance are known as resistance training or strength training. It frequently involves putting weights on your body. Calisthenics, isometrics, and plyometrics are just a few of the training methods that it may include.

Why Strength Training is Important?

• Build lean muscle mass
• Reduces body fat
• Even after activity, burn calories more effectively
• Increase metabolism and facilitate weight loss
• Increase bone mass and strengthen bones
• Reduces symptoms of many chronic diseases such as back pain, diabetes, arthritis, heart disease and more
• Increased flexibility and improved range of motion
• Improving Brain Health and Cognitive Function
• Raise energy levels
• Improve mood and overall sense of well-being

What the benefits of Strength Training?

• Improves sleep. 
• Cardiovascular health benefits
• It prevents injuries if exercises are done in safe manner.
• Improves core strength.
• Lower Abdominal Fat
• Controlled Blood Sugar Levels
• Elevated Body Image
• Reduced Cancer Risk
• Improves Neuromuscular Control
• Can Optimize Hormonal Balance