How to Boost your Memory Power[Train your brain]

Remember the song ‘Remember me’?

Every day, thousands of things on your mind are singing it for you. Every other minute, there are a gazillion things screaming for your attention, needing to be remembered. Your brain has a finite amount of space for memory allocation, and unless you’re an expert at memory management, it is absolutely normal to feel confused and overloaded.

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• For instance, try reading this in five seconds, and remembering this in thirty seconds, focusing on the text, ignoring the colours-

• blue purple yellow orange red black yellow green blue green yellow black

• You did great! Now, try reading the same thing, ignoring the text, only reading the colors in five seconds.

Yes, that's the kind of confusion that ensues.

Before you start fretting and panicking about an early onset of brain disease and start googling memory lapse causes because you forgot what you came to the store to buy, or forgot your distant grandaunt’s birthday, take a breath. Relax. It’s just a case of good memory bad recall.

A good memory is definitely desirable, that cannot be denied. The key to good memory and retention is leading a healthy and happy life. A healthy lifestyle can change the way you think and have a positive impact on the brain. But a positive lifestyle does not have to be impossibly hard to attain. Helping your brain and the memory lies in your hands and can be as simple as chewing gum (literally!). Here are 8 quirky and unusual ways to boost your memory-

Chew gum while thinking or learning- 

Yes, we are talking about chewing gum, and memory research says that the connection between memory and the gum is not so bizarre after all. Chewing gum increases the brain activity in the hippocampus region, sharpening your memory. The gum improves memory when you increase the activity carried out by your jaw, and the memory boost that it provides can be officially counted as one of the many chewing gum advantages.

Cut down on the sugar-

It may be a bit obvious, but sugar hits your brain like a mallet hits a gong. It shakes it up. Many studies effectively connect sugar consumption and memory loss. Sugar affects memory and reduces cognitive capabilities, and contributes to a decline in brain volume. While excessive sugar and memory loss do go together, some consumption of sugar is necessary to help memory function normally. If you have a sweet tooth, don’t get disheartened all that soon.

Smell rosemary aroma- 

A great smelling room is not just a respite for your nose, but also a boost for your brain. New smells, in particular, have the effect of giving a jog to the brain. Take, for instance, the sweet and strong aroma of rosemary. Rosemary, among its many health benefits, is also helpful in reducing memory loss, and studies have observed that the smell of rosemary is responsible for significant memory improvement. It can be considered a sort of aromatherapy to boost memory. Rosemary essential oils and rosemary balms act as memory enhancers. It would be ideal to grow a rosemary plant at your windowsill so that you wake up to the smell of rosemary, and your brain wakes up to a healthy and sharper memory.

Socialize more-

Research suggests that the benefits of socializing are much more than perceived before. By definition, socializing means to participate in social activities and socially interact with others. Whether you are an introvert or extrovert, socializing boosts the activity of your grey cells, and excites them to the right state to facilitate memory and retention. It helps repair damaged tissue, and carry out cycles and processes necessary for efficient brain function. Whether you would prefer socializing through an app or media or would like to do it in person, maintaining a healthy social life is key to boosting brain health and acquiring an active and absorbent memory. Who knew talking would do all the talking when it comes to memory?

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Creep into Deep Sleep- 

Whenever you think of remembering or learning, it’s usually the late nights that flash to your mind, waking, working, right? Well, that’s one of the surefire ways to kill memory, actually. Studies point out that good sleep is essential to a good memory. Long term memory is developed during sleep, and it is important for short term memory to be converted into long term memory so that synapses and synaptic plasticity are effectively developed. Eight or nine hours of sleep is found best, according to research. The quality of memory consolidation, concentration, brainwaves, and connections made during sleep, depending on everything impacting sleep, from a comfy mattress, pillow, the posture maintained, the intensity of sleep, and other factors. Sleep deprivation can cause depression, anxiety, and other problems that can also separately lead to memory loss. So for a perfectly seasoned memory, sleep well.

Eat dark chocolate-

According to researchers, an apple a day may keep the doctor away, but having a bar of dark chocolate can keep memory problems away. Dark chocolate benefits include reducing stress and improving memory by altering brain frequency. Dark chocolate has sufficient fiber and antioxidants to supplement the brain and assist it to perform complex functions like memory and retention. How sweet, isn’t it?

Switch workout routines-

It is a bit cliched that exercise is good for anything. It is the solution, and the prevention, to anything connected to anything in your body. We’ve often heard that patiently sticking it out in one exercise routine or fitness regime can bear results. But it is found that periodically switching to a new workout model can help boost memory better than following one over long periods of time. This helps your brain improve connections and become more adaptable, and be able to associate things required to be kept in memory better due to the variety it gets exposed to.

Give your brain a workout too- 

Your memory loves brain workout challenges. Be it a game, puzzle, app, or learning process, your brain craves being active. Supplying it with the necessary daily dose of activity keeps it fit and enhances retention and memory manifold. Be it a casual solution to sudoku in the daily newspaper, or an intense game of chess, spontaneous thinking improves memory greatly.

So, to keep your brain in ship-shape, these 8 quirky ways are a great start. They enliven your memory, making you exceptional at remembering, and enhance your memory power and help with memory allocation and management, as well as retention, recall, and storage.

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Memories are what make up the stories of our lives. To make a better sense of life, you need to take the best care of your memory.

Top 10 Indian Body Builder

Top 10 bodybuilder who makes Our Nation Proud.

1. Sangram Chougule:

Sangram Chougule was born on 28th December 1979 in Chinchwad. he won the Mr. Universe title at the WBPF WORLD CHAMPION in 2012 and 2014 in 85 kg weight category he won mr.india  tile Six-time and Mr. Maharastra title Five-times. He had very strict diet and workout routine, workout more than 5 hours he combines  Cardio and yoga to balance body fat.

2. Murli Kumar:

Murli Kumar is 37 years old professional bodybuilder from Kerala, he is very dedicated body builder which allowed him in top ranking in bodybuilding he achieves show may title in bodybuilding.he was a sailor in the Indian navy and started bodybuilding at the age of 25 and became Mr.India in 2013 and 2014.murli is very powerful weightlifter and his strength makes him among the top bodybuilder.

3. Suhas Khamkar:

Suhas Khamkar is the first bodybuilder to win Mr. Asia in 2010 he wins this title.suhas was born on 19 August 1980 in Kolhapur Maharastra.his best win was 1st runner-up in  mr.world bodybuilding. He participated in mr.olympia 2018.he have tones of achievement and his dedication and achievements make him among the best bodybuilder in the world.

4. Ankur Sharma:

Ankur Sharma was born in Delhi and WON gold in  WPBF WORLD and also he had numbers of wins in the domestic title.in 2012 he was the winner of Mr.india and in 2013 he becomes the second runner-up. 

5. Rajendra Mani: 

Rajendra Mani is among the best bodybuilder and fitness expert his nickname was Indian super hulk. mani was born in Chennai .he is the winner of the mr.world title two times one in 2013, and another in 2016. he had multiple international achievements.mr.asia title in 2009. His first championship in IAF  in 2009, in 2009 mani won his first national championship and was awarded the mr.asia 2009.

6. Ashish Sakharkar:

 Ashish Sakharkar is one of the bodybuilders who believe India will soon see the golden era of bodybuilding. He was born in Maharastra and won many titles .he won four times federation cup also won a gold medal in IFBB MR.universe championship and ranked 7 in amateur Mr. Olympia title. he comes from a bodybuilding background his father is also the winner of title Mr.maharastra.

7.Hira Lal:

Hira Lal was born in 1977 Punjab who won the gold medal for India at age of 23 and makes our India proud.he is a vegetarian bodybuilder .he won mr.world in 2011 in the 65 kg .he also won mr.punjab and Mr. India title.

8. Varindra Singh Ghuman:

Varindra Singh Ghuman is a Punjabi bodybuilder and wrestler he won mr.india in 2009  and 2nd runner-up mr.asia in Arnold make him brand am better for promoting their product to Asia.he is youth icon and among the stylish bodybuilder.he is the first Indian bodybuilder who wins the IFBB pro card. he will also be featured in a movie with Salman Khan. he got great looks and style.

9. Amit Chhetri:

Amit Chhetri was born in Haridwar and started his carrier as a constable of Uttrakhand police. but his hard work and dedication took him to the top bodybuilder's list. he won several titles for India. he won the gold medal in the mr.india federation cup at Tamilnadu in 2007 and silver medal in open senior mr.india in 2012.

10.Neeraj Kumar:

Neeraj Kumar was born in Up and among the new and rising Indian bodybuilder. He won title Mr. India and won gold .he also won bronze at WBPF mr.world 2013.

Diet Plan For Beginners

First of all, I'm going to tell you that don't go on diet, cause most of the diets are not based on sounds nutritional principal.
This diet plan is for those who wants to gain weight without fat when we talk about the Indian diet plan, it means all its root attach to our dear nation.

Essential Tips Tor All The beginners

1. Balanced Died: 

if you're in bodybuilding and lifting good weights u need balanced diet carbs are the main source of our energy during the workout we need carbs.

Carbs.

at least 50-60 % of our total calory intake comes from the carb's food. intake carbs from whole grain, wheat, brown rice, oats, jaw.

protein

if you are new bodybuilding you need a greater protein intake at least 20-30% of our calories come from the protein intake.

BEST PROTEIN SOURCE FOODS:

1. chicken
2. eggs
3. fish
4. paneer
5. milk products
6. mutton

VITAMINS:

protein is necessary for muscle gain but doesn't forget about the micronutrition of our food that is equally necessary, vitamin E, B, C are important micro Nutrients that are necessary for the bodybuilding.

2 SLEEPING: 

sleeping is as important as the workout .In your busy life schedule we forget to get enough sleep that our tired cell able to repair.we all need 8 hrs of sleep so our body will pair our tissue if u not there will be fall in our stamina laziness, less focus.

DRINK LOT OF WATER:

water is the most essential part of bodybuilding.more u drink better you get. more hydration affects stamina and increases your muscle's capacity of the workout. 

Biceps Workout for Beginner

People Don’t love training biceps I’m betting you do. After all, questions on how to properly train biceps are some of the most interesting questions So, today, I’m going to show you one of my all-time favorite biceps bodybuilding workouts. 

Workout frequency: 2 days on, 1 day off, 1 day on, 1 day off

This means I workout for four days in a week, I workout for two days followed by one day of rest. Then, I workout another day followed by another day off. Then I repeat.
Never train weights more than two days in a row because we can gain muscle faster if we have enough time to recuperate. You don't need to train more  (If you’re not making steady gains with your program try adding a few extra rest days each week. You may actually gain more by training less!)

How my workout schedule looks:

Day #1: Chest/Shoulders/Triceps

Day #2: Back/Biceps/Abs

Day #3: Rest Day

Day #4: Quads/Hamstrings/calves

Day #5: Rest Day

Then repeat

 If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)

The following are the most effective:

• Barbell Curl. The barbell curl has been a bodybuilding staple for over a century now for good reason: it's one of the best all-around biceps builders you can do.
• E-Z Bar Biceps Curl.
• Alternating Dumbbell Curl.
• Hammer Dumbbell Curl.
• contraction curl
• Chin-Up.

Barbell curl:

1. Push your hips back so your torso bends forward a few degrees.

 2. Powerfully extend your hips and begin the curl so the momentum
 helps you get the bar halfway up.

3. As the bar passes the sticking point, lean back a bit
(with abs still braced and knees still bent).

4. Straighten your torso as you reach the top—the
normal end position for a curl.

•    E-Z Bar Biceps Curl:

 EZ-Bar biceps curls develop size and strength of the biceps.
 EZ-Bar allows the wrist and elbows to maintain a more natural
 the position which can help alleviate pain or discomfort that can
 accompany a regular barbell.

1. Grab an EZ-Bar with an underhand grip. Make sure your hands are about six inches apart. Keep a tight posture and stand upright with your feet about shoulder-width apart.
2. Curl the bar until your biceps fully contract. Squeeze your biceps at the top of the movement, pause, and then slowly lower the bar to the starting position.

Hammer Dumbbell Curl:

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

1. The palms of the hands should be facing your torso. This will be your starting position.
2. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
3. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
4. Repeat for the recommended amount of repetitions.

• contraction curl:
  
  
  
  

• Chin-Up:

A chin-up is a weight training exercise that primarily targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms. It's very similar to a pull-up, with the exception of hand position: in a chin-up, the palms face the body, while pull-ups are performed with the hands facing away. The chin-up is a notoriously difficult move, but it's certainly possible to master with training and effort.

• 

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Doses:

You can take it as a pre workout and 1 hour after your workout the amount according to your body weight.in one serving of 250-gram muscles juice, it delivers 56 gram of protein and two serving is enough to gain your desired weight within a couple of months.