how to gain more vascularity

So,vascularity is the poping out of the superficial veins of the body through the skin or simply visibility of the vein through the skin. Fitness models and the body builders with great physique have well differentiated vascular tree across there whole body mostly on forearm,arms,chest and thighs.
Every individual there you have some craze for good physique love to gain more vascularity because it is simply an indication that they are stronger and are more aesthetic than average individuals.
Now coming to the point this vascularity vary from person to person. Some are more vascular than other even they workout with less interest and intensity. On the other hand some are training vigorously but have less vascularity. Reason lies in the fact that some guys have less fat percentage making easy for these vein to become more visible. As fat accumulates between the skin and muscle so less you have the fat more will be the visibility of the superficial vein present just under the skin.
Vascularty depends upon a number of factors like

• Genetics 
• Fat percentage
• Water retention
• Environment conditions

Genetics

Some people are naturally gifted with good piece of genetic, have high metabolic rate which results in less fat deposition as compared to other who are deficient with this type of genetics. So appear to be more vascular,ripped and aesthetic.

Fat percentage

Lesser is the fat percentage more is the vascularity. Fat accumulation depends upon your dietry habits and level of activity. Fat which is present between skin and muscles decreases the visibility of veins.
It is a common observation that most of the skinny guys in the gym have more vascularity then those who are little obese irrespectively they are training from a longer period as compared to th skinny ones.

Water retention

Water makes nearly 70% of the body.Water is hold like fat between the skin and muscle which also hinder the visibility of the skin. Fitness models and bodybuilder cut their water intake before stepping on the floor for a competition.
less is the water in between the muscle and skin more is the vascularity and shredded appearance.

Environmental conditions

In hot conditions like summer there is increase in the body temperature which needs to be regulated at 37 degree centigrade,this is the normal body temperature maintained by temperature controlling system in our body called hypothalamus.
In hot environment internal temperature of the organs is increased and our body controls it by sweating and shifting the blood towards the cutaneous vessels which are filled with excess amount of blood called vasodilation , making them visible through the skin.

HOW OFTEN YOU SHOULD TRAIN ABS

Like other muscles abs also need training in order to develop them. Abs consists of segmented muscles which are separated from each other.Most of the people train their whole body but skip abs,Reason behind this is that these muscle are difficult to train and require psychological and mental determination to make them visible.

Remember that abs are made in the kitchen.

80% is your diet and only 20%is the workout. Most of the fat accumulates near the abdominal area that why some people find it difficult to make their abs visible which are hidden under the shades of their fat.

When you are training your abdominal muscles but getting no results remember that they are developing under that bunch of fat but to increase their visibility you should burn the over hanging fat by dieting and cardio.
It depends on your fitness goal that determines how much you should train abs

DURING MUSCLE GAIN

If the goal is muscle gain then hit the abs twice a week to ensure their development like other muscles,although in some bulky persons abs are not going to pop out during muscle gain but they are developing under the layer of fat and when you shred fat over them you are going to see the results of your hard work.

DURING WEIGHT LOSS

If the goal is weight loss then train them 5 to 6 times a week to shred the fat lying over it. As your fat percentage is going down more and more visibility of your abs gonna come.
Now important thing is that how you are going to train abs 5 to 6 times a day without giving them a recovery time of even a day.
Train upper abs and external obliques on mon,wed,and friday and lower abs and internal obliques on alternate days like tue,thur and saturday.
Because abs are the segmented muscles training one segment and at the same time allowing the other segments to recover is going to develop that six pack abs.

EXERCISES

Mon-wed-fri=Upper abs +External oblique

• Inclined crunches
• Rope crunches
• Russian twist

Tues-thur-sat=Lower abs +Internal obliques

• Hanging knee raises
• Side planks
• Leg raises

HOW TO GET RID OF FAT IN RAMADAN

Ramadan is the 9th month of the ISLAMIC calendar. it is the period during which MUSLIMS around the world focus on prayers,fasting, charity and religious devotion.
During the whole month MUSLIMS perform fasting for 13 to 14 hours without even taking water.This month gives you a great opportunity of getting rid of extra fat which you were holding for the whole year.
Instead of getting fit most of the people came up with more weight and fat accumulation at the end of the month,this is due to the following reasons

• Eating food which contain trans fat and saturated fat for example Samosa,kachori,pakora and stuff which is fried in the oil.
  AVOID 
  
  
  
• THESE
• 
• Drinking sugar containing drinks which goes into the body and spike the insulin levels.insulin is hormone which is going to promote fat accumulation.

• Consuming too much salt in the form of dahi bhalla,allo chat which is going to hold water in the body.this water is going to accumulate between the skin and muscle which is responsible for  bloating of body.
  
  

• AVOID 
  
  
  
• THESE
• 
• Eating too much calories in the sehr and in aftar, which moslty contain simple form of carbohydrates for example roti,white rice,white bread which cause fat deposition in different areas of body.
• Lack of physical activity in the form of weight training and cardio leads to weight gain because whether you are fasting for the 13 TO 14 hour but in reality you are consuming more calories in the sehr and aftar and calories from bad things so if you are not going to burn the extra calories in the form of exercise this will leads to weight gain.

It is very difficult to gain muscle size in the month of RAMADAN so don't go for it because it will end in desperation.You can only strive for retaining your previous muscle size.

This is because you can't maintain You need 500 calories more than your normal daily calories in order to gain muscle, it is difficult to remain in caloric surplus for gaining muscle mass especially when you are fasting for 13 to 14  hrs.

Remember whether your goal is weight loss or muscle gain 80% is your diet and 20% is your workout. Those who are going to gym,training with high intensity but not seeing the result is because their diet is not correct.

Nutrition

                                                SEHR 

After getting up from sleep make sure to drink 1 liter of water in which lemon is added.This lemon contain the citrus which is going to enhance the absorption of of nutrition.things which are going to give you energy for long duration of time are

BROWN RICE

They contain the complex form of carbohydrates.These are the carbohydrates which contain fibers in them, fibers are nondigestable substances in our food which is  going to fulfill your appetite by filling your stomach and provide the energy for longer duration of time to fight the long period of starvation.
Take a full plate of brown rice either with lentils or boiled chicken breast.which are good source of proteins as protein is the building block of your muscle so it should be in your diet.

YOGURT

Adding a cup of yogurt into your diet during RAMADAN is very important for the digestive system because it prevent it from any kind of disturbance like constipation and diarrhea which results from fasting for such a long period.
Yogurt contain vitamins and minerals like vitamin C,vitamin D,vitamin B12,vitamin B2 calcium,potassium and magnesium .These all are beneficial in different ways to your body.

Salt and sugar

Try to lower both of these if you want to get fit in this month because sugar is simple form of carbohydrates which is going to cause fat deposition and salt holds water in the body which cause your body to become bloated.

                                           AFTAR

Remember to hydrate your body without sugar containing water.Don't use soft drinks as they contain a large amount of sugar,which is spiking your insulin level promoting fat accumulation instead of getting fit after a prolong period of fast

Drink lemon containing water again without adding sugar in it.
You can have fruits in this optimal time to replenish your energy level best fruit in this case is apple,1 banana and half mango.

PRE WORKOUT

Add a plate of salad along with 6 boiled egg whites 40 min before going to the gym. Which is going to be your pre workout.Eggs contain branch chain amino acid which are leucine,isoleucine and valine. These are going to prevent your muscle from breakdown and enhance their recovery.

Post workout

This is the most important time of the year to add a supplement in your diet because you can't eat much during the fasting, Drinking 1 scoop of WHEY PROTEIN along with 1 banana should be your post workout within 30 min after your workout.An alternate to whey protein is 6 egg whites but in my opinion you should buy whey protein as it is more beneficial during this period.

Dinner

Have a caloric surplus dinner containing carbohydrates,fats and protein.you can have grilled chicken sandwich or egg omelette with half roti or brown rice which you consume in sehr also with lentils.

Before bed meal

Drink a cup of low fat milk with half a sandwich of peanut butter. Peanut butter is a good source of fat which is good for your heart and brain. It must be present in your diet during RAMADAN because it contain enough calories in just 2 spoon serving.It is going to prevent any kind of weakness and fatigue in the month.

                                     Workout tips

The best time for workout is 1-2 hours after breaking the fast.Hit the gym after eating the above mentioned pre workout.

• Do not workout for more then 3 consecutive days add a rest day on the 4 day to ensure muscle relaxation and gain strenght.
• Do not lift heavy
• Complete your workout in 40 mins
• Rep range should not be more than 10
• Rest for 1 min between the sets.
• Drink almost 2 liters of water during workout
• Focus on the intensity of workout not the quantity
• Add HIT cardio twice a week,cardio should not be more than 20 mins otherwise you will burn your muscles.
• Do abs training twice a week.

                                          SLEEP

Sleep is very important whether you are gaining muscle size or loosing fat.During sleep growth hormone is released which causes muscle growth.sleep for 7-8 hours daily for proper recovery and gaining strenght. You can divide your sleep before and after sehr. Energy levels will be low due to lack of food so you will leverage your energy by taking a powerful sleep for 7-8 hours.

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DOES WORKOUT EFFECTS YOUR HEIGHT

First of all i want to make it clear that your height depends upon your genetics(which is the passage of characteristics from parents to their children) and secondly on your diet.If your parents have good height there are 60% chances that you would have same good height. One can grow in height by the age of 21 years because the ends of bones called epiphysis fuse with the central part of bone called diaphysis. Max growth period is between 13 to 16 years of age for males and 11 to 14 years for females.

There are some environmental factors which can cause reduction in your height for example starvation,protein deficient diet,decrease growth hormone,obesity,lack of exercise and elevated levels of cholesterol and glucose in blood which also leads to heart diseases and diabetes.

FACTORS RELATED TO THE HEIGHT

SLEEP

Our body grows during sleep.Growth hormone is released during deep restful sleep which promote the growth of bones and muscles. REQUIREMENT OF SLEEP varys with age. So it is necessary to have a good undisturbed sleep atleast for 7-8 hrs

• In younger children of 12 to 18 years 10 to 20hr of restful sleep is required
• In mature adult person 7-9 hrs
• In old age 5-7hrs

NUTRITION

Nutrition also play an important role in the growth of the body in addition of suppling macronutrients which includes carbohydrates,proteins and fat also consumes foods which contains vitamin and minerals especially zn and cu.Nutritional deficiencies can leads to slow or even it can retards the growth.

BAD BODY POSTURE

Always try to stand with erect posture,maintain a stretch in your back bone when you hunch over or slough your spine is going to compress  and if you keep on doing same thing, this will leads to height reduction by  creating a hump in your spine. So instead of becoming a camel be a loin with erect and confident posture this will make you look taller,thinner and more presentable.

STRECHING EXERCISES FOR BACK 

Our back bone consists of 33 vertebrae which includes 7 cervical,12 thoracic,5lumber,and 9 fused consisting of sacram and coccyx these bones are separated from each other by vertebral discs which are fibrocartilagenous in nature and serve as cushions between the bones provide movement and stability to the back bone.

Most of the people never reach to their full height potential due to putting unnecessary pressure on their spine in the form of over head weight lifting and prolonged bad posture which leads to compression of vertebral discs in between the vertebral bones,this compression is responsible for 1-3 inches less height than max height potential.

Streching exercises for the back are helpful in gaining that reduced potential to reach the full height and adding few inches in the total height.
Performing stretching exercises will open the window for the nutrients to get access to the back bone which will cause them to become thicker and increase in size contributing to the height increase. Stretching exercises includes hanging,swimming and various poses of yoga like cobra.

Following things should be kept in mind before stretching the back to prevent any injury

• Perform stretching slowly otherwise you are going to tear your muscle.
• Strenthen your abdominal muscles by working those abs to gain overall strenght in your torsal region.
• Stetching should be performed slowly.
• If you are serious in increasing your height by stretching back bone be consistent and never loose patience. Performing exercise irregularly or haphazardly is not going to give you benefits.
• Hold the stretch for 20 to 30 sec to allow your muscles,joints and ligaments to loose which contributes to your flexibility.

EXERCISES INTERFERING WITH HEIGHT

We increase in height by the virtue of our spine growth,those things which can cause compression of our back bone definitely going to effect our height.

every workout is not going to effect your height you can train chest,back,abdomen,biceps,triceps and thighs without any risk of height issue with more weight.Training these individual muscles group makes you stronger and give you strength to your bones to withstand any injury or fracture, and lots of other benefits of workout which are not the topics of discussion.

WHICH WORKOUT IS GOING TO EFFECT YOUR HEIGHT

Any workout which involves lifting the weight overhead can effect your height for example 

SHOULDER WORKOUT

dumbell presses and barbell presses for the shoulder muscle because in this exercise back bone is going to compress to give support to your body and there is generation of pressure in the abdomen which also maintain you body in a posture to lift that weight effectively.using light weight for these exercise generate less stress to your back bone and minimize the height issues taking birth from them.

you can train the middle and front part of your shoulder muscles without any fear with heavy weight.

SQUATS

It is one of the compound exercise involving a group of muscles like quads,hamstring,glutes,abs and lower back muscles.In squats we place the barbells on our trapezius muscle which is a big muscles of back attached to the back bone so we are putting a lot of stress in the form of weight on our back bone which leads to its compression during exercise this can be a cause of growth retardation due to workout.So it is advised that pick light weight for overhead exercises and squats when you are under 21 years of age.

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7 REASONS WHY YOU ARE NOT GAINING MUSCLE MASS

This is one of the most upsetting thing where many of us got stuck and do not know what to do next.You are doing your level best there in the gym and exercising regularly but all in vain,you are not achieving your goal in the form of muscle gain and remain same when you look yourself in the mirror over a period of time.The most disturbing thing is the comments of  others,"YOU HAVE BEEN TRAINING FROM 2 YEARS BUT YOU LOOK SAME AS YOU WERE 2 YEARS BACK"
At this stage many of us give up in desperation and start to think that this thing is not made for us.Some starts using steroids and drugs without doctors prescription which in the long run proves fatal for their health.Steroids and drugs are mostly recommended by the uneducated trainers who do not have any kind of background knowledge about nutrition and human body physiology and anatomy,they are responsible for many of the health issues arising after taking these steroids and are ruining the life of their clients.

REASONS WHY YOU ARE NOT GROWING

1.WEIGHT LOSS AND MUSCLE GAIN AT SAME TIME

Many of the guys around are doing this big mistake mostly they are bulky and join gym to become shredded with muscle mass in couple of months.

YOU CANNOT GO ON BURNING THE CANDLE FROM BOTH ENDS 

This thing is not possible that you achieve weight loss and muscle gain at the same time.Go for one goals at a time whether it is weight loss or muscle gain.Follow one plan for 3 to 4 months then shift to another in this why you are going to see results definitely

2.CALORIC DEFICIT 

It means that you are not consuming enough calories in the form of  diet required for the muscle gain. Caloric intake varies from person to person on the basis of height,weight,age,sex and level of physical activity.

REMEMBER FOR WEIGHT GAIN YOU HAVE TO CONSUME 500 CALORIES MORE THAN YOUR DAILY INTAKE AND FOR WEIGHT LOSS 500 CALORIES LESS THAN YOUR DAILY INTAKE.

Take 3500 calories daily to earn some muscle mass.

3.NUTRITION IS DISTURBED

During muscle gain you have to consume more carbohydrates than proteins.Carbohydrates are macronutrients which provide instant energy.They are present in almost every food which we consume either in low quantity or in large quantity.They are required for muscle recovery,glycogen replenishment and provide immediate energy for any activity.Brain require carbohydrates for its proper working that why when we are engaged in a mental activity there is a craving for sweet things which are actually carbohydrates.So consume more calories in the form of carbohydrates while maintaining moderate amount of proteins.

1.5g of carb per body weight in pounds for example 180 pound body weight person is going to consume 270 to 280g of carbs per day

Never skip moderate quantity of protein intake in your diet as they are the building blocks of your muscles
Divide your total carb intake into 5 or 6 meals and two snacks with 45 to 50g of carbs in one big meal and 30g in snack.

4.TIMING IS NOT CORRECT

Consume most of your carb during morning and in post workout meal.

In morning after an overnight fast your body metabolism is slow and it can burn your muscle to get energy so leads to muscle size reduction.

Take your breakfast within 30 min after waking up.So eat a healthy breakfast containing carbs and proteins to boost your metabolism for the rest of the day.

Post workout meal must contain carbohydrates to replenish the muscle glycogen which is lost during workout to supply energy to lift weight in the workout.

Consume it one hour after taking post workout drink which is mostly WHEY PROTEIN or its alternative  egg whites.

5.REPS AND WEIGHT IS NOT CORRECT

Go for 8 to 10 reps  with more weight and try to hit fast twitch muscle fibers.These fibers are involved in muscle gain and increase in the mass,so prevent your muscles from burning by doing more reps and less weight.Do 4 to 5 exercise of different muscle groups with a rest period of 2 min between the sets.

6.SLEEP IS DISTURBED

An efficient sleep is required for the recovery and proper growth of muscle,during sleep growth hormone which induces the muscle to grow is released.If your sleep duration is less than 6 to 7 hour or it is a disturbing sleep then it may cause retard muscle growth.This growth hormone is released 2 hour after falling asleep it will cause protein synthesis in your muscles by promoting the uptake of amino acids form diet and as result contributing to muscle growth.So it is better to take a meal containing proteins and amino acids before bed to ensure more effective muscle growth.

7.REST DAY

Always have 1 to 2  non workout day in a week to ensure proper rest and growth of your muscles so that your muscle work more effectively on the other day.Try to eat more simple form of carbs on the rest day to restore your glycogen in the muscles which is the stored form of glucose in the muscle.

importance of rest day are as follow

• It is the rest day that make you more strong and you gain strength
• Allow the muscles that you have broken down during lifting to heal and recover
• Rest prevent injury to the muscle.
• It is beneficial for mental health and increase your craving for the tomorrow workout.

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NUTRITION AND WORKOUT GUIDE FOR DIABETES PATIENTS

DIABETES

Simply it is raise in fasting blood glucose level caused by relative or absolute deficiency of insulin.

Insulin is produced by PANCREAS in the body and it helps to transport glucose from the blood into the cells.GLUCOSE is the simple form of sugar which is obtained from diet and supply energy  by undergoing breakdown into ATP in the liver.

There are two types of diabetes TYPE 1 and TYPE 2

TYPE 1 is also called insulin dependent diabetes,which means that insulin is required to treat this disease so there is general not specific care through diet and exercise.

TYPE 2 is also called non insulin dependent diabetes.it can be treated through diet,exercise,oral drugs.This type can be treated through diet and exercise,following discussion is on this type of diabetes.

why it is so alarming condition

Nearly 26 million people of UNITED STATES have diabetes,approximately 7 million are still not diagnosed. Diabetes can leads to

• Blindness
• Amputation or cutting of a body part
• Kidney failure
• Nerve damage
• Heart attacks
• Stroke
• Fatty liver
• Coma

RISK FACTORS 

Obesity and sedentary life styles are the main risk factors leading to diabetes.

OBESITY results in increase insulin resistance which is decreased ability of the tissues such as liver,fat cell,muscle to respond to the normal levels of insulin.In obese persons blood glucose levels are maintained by increased amount of insulin nearly two to three times than normal amount of insulin.

This gradually leads to resistance in obese persons and can impare the ability of cells of pancreas to secrete adequate amount of insulin so deficiency of insulin also results from obesity.

Sedentary life styles without any physical activity leads to weight gain and obesity which in turn cause diabetes as described above.

Eating to much simple carbohydrates like simple sugar,white rice,sweets,wheat,canned fruit juices and soft drinks.All of these things spike insulin levels as they get access in body causing increased insulin in the blood as a result eventually can leads to insulin resistance and deficiency of insulin,the major cause of diabetes.

DISTURBED METABOLISM

Long standing case of diabetes can cause decrease insulin secretion from the pancreas which leads to

1. Decrease insulin levels results in increased blood glucose which is not taken up by the muscles and fat cell so recovery of muscle is compromised after some physical work.
2. Burn protein in your muscle to get energy as a result there is decrease in muscle size.
3. Decrease protein synthesis from the amino acids obtained through diet and breakdown the amino acids to get energy.
4. Cause breakdown of fat in the body so increase in the fatty acid in the body which can leads to ketoacidosis which is excess of ketone bodies in the body and it can leads to coma.
5. Muscles fatigued easily and there is weakness and wasting of the muscles.
6. Can leads to dehydration of the body

DIETARY STRATEGY

CARBOHYDRATES

Carbohydrates are the macronutirents that when broken down in the body gives glucose which is the source of energy.Food that contain carbohydrates increase the blood glucose level mostly.Simple and refined carbohydrates such as white bread,white rice and sweets spike the blood glucose levels and therefore demanding more insulin from the pancreas.Overtime this excess stress on pancreas can cause it to burn making it difficult to maintain the blood glucose level and as a result there is high blood glucose level.
WHY TO CONSUME COMPLEX CARBS
These carbohydrates are slow to digest due to large amout of fiber in them.They don't spike the insulin levels in the body and are less demaging than simple carbs.They are also used for weight loss for example oatmeal,whole wheat bread,brown rice,legumes,beans and sweet potatoes.
Quantity of carbohydrates is as important as which carbohydrates you choose to eat
HOW MANY CARBS?
Commonly 45 to 60 grams of carbs per meal and 15 to 60 grams of carbs per snack.

PROTEIN

Take moderate amount of protein daily to avoid your muscle breakdown and weakness.Because proteins are the structural and functional unit of the body for example add egg whites,chicken,red beans,lentils and fish in your diet.
Also taking protein with carbohydrates slow the digestion of carbohydrates so that they cannot spike the insulin level.consume 1 gram of protein per body weight in gram.

FATS

Some fats can raise the blood cholesterol levels and increase the risk of developing heart attacks and strokes these fats are called saturated fats and trans fats and sould be limited as much as possible source of these bad saturated fats are butter,red meat,cheese and whole milk.
Trans fat is found in margarine and fast food.
Consume healthy fat which is good for your heart and brain for example Olive oil,peanut butter,almonds and chia seeds.

FIBERS

Add fibers to your diet by eating fruits and vegetables because they slow the digestion as a result insulin is not secreted in bulk quantity,they are also involved in lowering the cholesterol and also useful in weight loss.

LOW SALT DIET

Most people with diabetes are suffering from problems of high blood pressure which is a leading cause of heart disease so they should have a check on their salt intake.

Some example of high sodium foods are 

• Noodles
• Canned soaps
• Salad dressing
• Some cereals

EXERCISE TO IMPROVE DIABETES

Exercising muscles allow the entry of glucose even in the absence of insulin and lower the increased blood glucose level.improve the body ability to use insulin.

BRISK WALKING

It is the most easiest and effective exercise for the type 2 diabetics.All you need is a pair of shoes and somewhere to go.

1. Brisk walking is an aerobic exercise it will accelerate your heart rate which is beneficial for heart strength and prevent the risk of stroke.Stroke Association says that a brisk walk for 30 days help to prevent and control the high blood pressure that causes the stroke,reducing the risk up to 27 percent.
2. It will give strength to bones and ligaments.
3. elevate your mode.
4. Increase oxygen supply to the whole body organs especially brain,promoting brain health

WEIGHT TRAINING

What can i say about benefits of weight training everyone is well aware of it.In diabetes the importance of weight loss lies in the fact that muscle loss occur in the diabetes which can be compensate by building muscle mass through effective diet and weight training.

Also weight training reduce the blood glucose level by allowing entry of glucose without insulin.

Add wight training to your schedule 3 or 4 times a week and spare at least 2 days for rest.

Do less reps with increase weight to built your muscles.Workout for 45 to 60 min with 1 to 1.5 min rest between sets.

NOTE: DO NOT WORKOUT IF YOU HAVE TYPE 1 DIABETES because your blood glucose level is already around 250mg/dl and increase ketone bodies in your urine indicating that there is no insulin in the body you are going to burn your fat to supply energy for your workout.lower your blood glucose level by insulin therapy then exercise otherwise increase ketone bodies can leads to coma

CARDIO

Do cardio three times a week,Importance of cardio are given below

1. It promotes water and salt loss from the body by sweating so it prevent body from bloating
2. It burn fat and provides energy to the body
3. It increase the strength of heart so prevent from many different heart problems 
4. It prevent the deposition of cholesterol in the vessels which lead to heart attack
5. Increase the stamina and endurance of the body
6. Increase the oxygen supply to the body.

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COMPLETE WORKOUT PLAN FOR SUMMER

SUMMER is the hottest weather of all,there is increase in internal and external environment of the body.NATURE has provided us with an effective temperature controlling system in the form of HYPOTHALAMUS which maintain the body temperature according to the external hot weather.
There are many things which can be written about summer but i am dealing with effect of summer on health and fitness in this session.

MYTHS ABOUT WORKOUT AND NUTRITION IN THE SUMMER

I AM NOT GOING TO WORKOUT IN THE SUMMER BECAUSE  IT REDUCE MY MUSCLE SIZE...

About 1/3rd of people do not workout in the summer and confine their workout only to the winter.They are the one who remain in the same shape years around with no improvement either in the form of muscle gain or fat loss.SOUTH ASIAN countries like PAKISTAN,INDIA,BANGLADESH,SRI LANKA and CHINA where most of the year consists of summer and only 3 or 4 month of winter this myth is going against their fitness and health.

MUSCLE SIZE is dependent on  80% of the diet and only 20% of the workout.If you supply your body with proper amount of nutrients in the form of carbs,fat and protein there is no reason that you are going to reduce your muscle size.

ACTUALLY THE WATER WHICH IS HELD BY THE SKIN IS LOSS through sweating and your muscle appears more defined and tone which many of the people confuse with muscle size reduction.

IT IS HARD TO GAIN SIZE IN THE SUMMER... 

Many skinny or weak people who are striving for muscle gain and increase in their  body weight find it hard to gain weight in summer.This is also a myth because muscle gain or loss is dependent on your diet not on the weather.Following are the seven rules to gain 4 pounds of weight in one month of summer.

RULE NO 1 

EAT A HEALTHY BREAKFAST  in the morning you need to boost your metabolism to ensure proper energy for the whole day and to prevent your body from going into catabolic state due to an over night fast.Consume a healthy breakfast containing good carbs,protein and healthy fat.your breakfast must contain egg or milk as they are rich in protein and BCCAs it is combination of three essential amino acid which retain the muscle size and increase your muscle recovery.Never skip your breakfast because

1. It can lead to poor brain functioning which can progress to memory loss and mental retardation
2. Obesity
3. High blood pressure
4. High cholesterol leading to heart attacks
5. Diabetes

You can also go for oatmeal which is high in fibers and gives the feeling of satiety and fullness,reduce your cholesterol and supply energy for a longer period of time.

RULE NO 2 

Eat a snack after 2 or 3 hour of breakfast and 2 hour after your lunch.It can be an apple,banana and any fruit or you can go for peanut butter.This will keep your body metabolism high.

RULE NO 3

Eat a lunch contain vegetables and protein in the form of chicken,red meat or fish.Vegetables contains minerals,vitamins and fibers which are required by the body for different functions .It will give you energy to workout more effectively and properly.

RULE NO 4

Consume a protein shake 2 hours before your workout.It will supply proteins in the body to be used during muscle activity as proteins are the building blocks of your muscles.It will prevent your muscle size and muscle proteins from breaking during intense workout 

 RULE NO 5 

Drink plenty of water as it will increase your blood volume which will carry nutrients to the muscles engaged in activity .Prevent your body from dehydration during summer extreme temperature.

RULE NO 6

After your workout go for boiled egg whites or protein shake to increase the process of recovery

RULE NO 7

Before going to bed drink milk it will supply fat and proteins to your body and retain the muscle loss during over night fast.

EATING NUTS AND EGGS ARE GOING TO CAUSE ACNE IN SUMMER

This is absolutely a complete misconception that these things are going to cause acne due to increase heat generated by these food stuffs,first of all i should remind you that these nuts are full of healthy fat and minerals which is required by the heart and brain.Your heart utilize energy for its proper working from healthy fat you consume.Proteins in the eggs are the structural and functional units of your body,It is also required to hold blood into your vessels if you are protein deficient then there is a chance of developing edema in the body which is the fluid collection in body tissues

Now i am going to give scientific reason to break this myth.when we workout we are going to decrease the body heat generated by these nuts and eggs in the form of sweating.

During summer there is increased temperature in the surrounding which also boosts the temperature of the body,our body is going to cool it by increasing the SWEATING DURING WORKOUT to maintain the temperature inside 37 degree which is the normal body temperature.

Acne is basically due to poor hygienic habits which results in the accumulation of sebum and dirt in your skin pores and block them.Increase amount of sweating is going to open your skin pores and provides a cleansing process to wash that coagulated sebum and dirt.Wash your face twice or three times a day i assure you that you are not going to get acne.

            TIPS FOR A BETTER  SUMMER

plenty of water as it is obvious to drink a lots of water during summer to hydrate your body.When you feel thirst go get water and stay hydrated.

• It cleans your body from toxins by converting them into water soluble substances and promoting their excretion through the kidney
• It prevents dryness of mouth.dryness of mouth is going to cause sores and split skin around the corner of your lips,sticky feeling in the mouth and red raw tongue
• water promotes cardiovascular health by increasing the blood volume in the body
• Benefits the skin by keep it hydrated otherwise it will become dry,freckled,itching and redness are seen.
• Provides a cooling effect in the body during hot enviornment.

Detox your body by drinking lemonade which is rich in vitamin c,this vitamin is going to boost your immune system which protect you against diseases,protect your eyes,cardiovascular health and skin health and many more benefits are in the list.

Eat fruits and vegetables never skip fruits and vegetables in the summer, fruits are rich in fibers,vitamin and minerals.benefits are listed below

• Boost immunity
• Prevent cancer
• Prevent cardiac issues 
• Cholesterol control
• Anti aging
• ENHANCE DIGESTION
• WEIGHT LOSS
• Regulate high blood pressure
• Skin maintenance property
• Help against diabetes
• Benefits your eyes

CONTROL YOUR COFFEE AND TEA INTAKE..

Coffee contain caffeine and tea contain  theophylline both of these are diuretics which means that they promote water loss from the body through kidneys.This water loss can lead to dehydration and severe complications during summer if you consume large quantity of either of these.

AVOID SOFT DRINKS AND PACKAGED JUICES.

Many of us thinks that these soft drinks and packaged juices are going to hydrate and provide us energy but in fact they are just causing more fat accumulation.They contain plenty of sugar and are prepared from chemicals to just give you a taste.These companies are just selling their products for money they have nothing to do with your health.In the long run it can predispose to DIABETES TYPE 2 ,HYPERTENSION and CARDIAC PROBLEMS.

It is a reality that hot weather promotes an intense desire to drink sugar containing drinks,go for natural juices not these packaged poisons

WORKOUT TIPS

LESS REPS

Go for 8 to 10 reps in the summer with more weight and try to hit fast twitch muscle fibers.These fibers are involved in muscle gain and increase in the mass,so prevent your muscles from burning by doing more reps and less weight.Do 4 to 5 exercise of each muscle groups any try to finish your exercise in 1 hour because prolong exercise is going to heat you further and fatigue your muscles for longer duration of time.

DRINK WATER DURING WORKOUT

Consume water after every set to ensure proper hydration and supply of nutrients to your muscles involved in activity.Never forget your water bottle before going for a workout.It is your shield and sword to fight against summer.

CARDIO

Do cardio twice a week so that you are not getting fat,go for 20 min cardio not more than that because cardio for a long duration of time is going to burn your muscle and reduce the muscle size so train smart.

ABS TRAINING

Don't skip abs workout either you are following fat loss or muscle gain program.Like other muscles abs also need to be trained in order to develop them but strategies are different

For fat loss do abs training 5 time a week to get rid of belly fat and build a tonned abs 

For muscle gain never skip abs train them twice or once a week in order to develop them as you are developing other muscle groups

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