The supplement guide for a stronger, fitter you

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Whether it is your first day at the gym or 100th supplements are either going to or or already are an integral part of your workout routine. Now I would not recommend you replace your healthy diet by supplements but the combo of the right supplements and diet can help you reach fitness goals faster and efficiently but it is important you know what supplements are right. So here are a few supplements I usually recommend all.

Protein

Studies and guides will tell you we need about 20-25% of protein each day. Now for that the best source is your food but that won’t always be enough. You cannot be eating every couple of hours and that’s where supplements are so helpful.

Whey protein is the most commonly used protein supplement. It’s easily available and is digested quickly. Other protein supplements include casein protein, soy protein and egg protein.

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Fish Oil

Why fish oil? Fish oil has omega 3 fatty acids, specifically EPA and DHA which makes it so important whether your aim is to lose weight or gain muscles. Fish oil also supports better skin and immunity, a healthy heart and good vision.

Natural sources of omega 3 are eggs, fish, beef etc. Even omega 3 capsules are easily available in food and health stores.

 

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BCAA

BCAA or as it stands branched chain amino acids are ideal supplements if you want to enhance your training and recover faster and it boosts energy and strength. They are also responsible for better protein synthesis in the body, muscle building and maintaining body mass.

BCAA is available in most high protein foods and is more likely already part of your diet. This is one supplement I sip while working out since it helps me workout better and longer.

 

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Creatine

The most common supplement is creatine. Ideal for runners as it has proven to better running times and also for weightlifter as it improves overall strength and performance allowing you to lift heavier and workout longer.

Creatine is found in the human body in mostly the muscles and also other parts like the kidney, lover, brain and testes and thus is the ideal supplement for bodybuilding. You will come across many creatine forms but my recommendation would be only creatine monohydrate.glutamine-creatine-old-dogs-can-learn-new-tricks_b

 

Glutamine

Glutamine is the most common of amino acids found in the human body and is responsible for proper functioning of the immune system and overall fitness of the body. In its supplement state glutamine aids muscle growth, lowers muscle catabolism etc.

Take glutamine post workout as it produces muscle glycogen and glutamine. This in turn fastens recovery and is ideal for people on low carb diet.

 

 

5 abs day crimes beginners make but shouldn’t

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When it comes to abs the worst mistake anyone can make is missing your workout and cheating on your diet but there is a lot that can also go wrong between those sets of crunches and leg raises. Of course if getting a six pack was so simple we’d all be flaunting it. So today I am going to talk about the 5 mistakes you shouldn’t make on abs day irrespective of whether you train it daily or once a week.

You consider abs as one muscle

Your abs is not a single muscle. The rectus abdominis, both of the obliques, the transverse abdominis are few of your abs muscles you should know about. This will help you setup a better workout routine that hits all the muscles from different angles.

For the upper and lower abs crunches is the best exercise and for your obliques I would suggest you add in some twisting, rotating and side bend exercises.

You’re scared of adding resistance

There are plenty of abs exercise to choose from and most of them can be done from home itself but there is a downside to that. As you grow and develop your body gets accustomed to the routine and this is why adding resistance is important and its easy.

A weight plate on the back is enough to continue your gains. You can also switch to cable and machine crunches for a more effective high resistance workout.

 

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You get too comfortable

If you are too comfortable at the gym irrespective of whether you are training your legs or abs you are definitely doing it wrong. It is time for you to up the ante. For that you can add weights as I mentioned above.

You can also add more reps and sets to your routine or reduce the rest between each set. Those rock hard 8 packs you dream off are not easy to get and is possible only if you continue to improve. Remember No Pain No Gain.

You keep your back flat

The most common mistake beginners make is keeping a flat back when doing exercises such as cable crunches etc. This good when you’re doing squats, bent rows etc. but a straight back prevents proper contraction of the abs muscles while crunching.

With a flat back you will end up curling at your hips rather than your waist. Only by bending correctly you engage your rectus abdominis. So on your abs days forget what otherwise is a good habit.

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You do it too quickly

Pretty much every beginner starts their exercise with the aim of completing it quickly by doing as many reps as possible but keep in mind exercise is not about the quantity but more about the quality.

When working out momentum is your worst enemy. Each rep should apply the same amount of tension on your muscles for an effective workout.