How to stay fit in lockdown? [Chore Gymming]

With the lockdown extending beyond what we would have imagined, and gyms, sports and fitness centres remaining closed, all those who used their time in the gym for bodybuilding, doing their regular workout, using the treadmill, regular cardio, lifting weights, and receiving their daily dose of exercise (and gossip), would be worried sick. With the diet gone for a toss, and people immersing their stress in a slice of pizza, cheese hamburger, or the regular heavy khichdi, food and fat seem to be increasing guilt. The lockdown due to coronavirus seems to have become a rather long cheat meal. Days go by unproductively, when we seem to be eternally busy, while achieving nothing. In spite of all this, there are ways to remain fit and healthy. The quarantine is for covid-19 and gyms, not for your spirit..

Looking for website development and digital marketing Get expert-level service at low Cost.

It is understandable that the chores around the house take up all your time. But those chores can help you gain your strength effortlessly. That’s where chore gymming comes in. You can effectively use your time doing chores, to improve your fitness. Here are ways in which you can get fit while completing the chores around the house-

• Sweeping/Mopping/Vacuuming- This mundane task, can immensely strengthen your core muscles, as well as provide you the necessary stretches you need. Extending the broom or vacuum cleaner under a couch, table, or cupboard can work your triceps and lateral muscles just as well as gym equipment, and also make you do the walking that you would otherwise have needed the treadmill for, around the house. Moving bulky and heavy furniture for this purpose also resembles lifting weights.

• Washing dishes- How could doing the dishes possibly burn the calories? You may ask. Here is where you need to get creative. Doing the dishes can expend as much energy as gym workouts if done right. The effort required to remove stains off the vessels can be used as a good exercise for your triceps as well as biceps. Place the utensils to dry after washing, either in a drawer behind you, under, or overhead, thus making you move around. Use less soap and more force. Washing dishes can be fun too. So just like the soap bubble, you can grow your fitness goals with a dish-washing workout.

• Doing the laundry- Loading and unloading clothes, especially heavy-duty laundry, can include squats, lunges, and resemble aerobics, all in one. Take out the laundry singly, one by one, to get the benefit of a workout, encompassing washing, hanging to dry, and folding. Chores may be mundane, but you don’t have to let them be. You can utilize them in more than one way to get the gymming experience. Get innovative with how you do the chores, and chore gymming can be your new fitness regime to get rid of those lockdown blues, and get done with those chores, simultaneously. Two birds, one stone..

7 Cheapest Potein Foods For Vegetarian in india

top 7 cheapest protein foods for vegetarian 

1. Peanut Butter:

peanut butter is a paste of roasted peanuts mix with salt, sugar and some artificial ingredients which is very good in taste and rich in protein 100 gram of peanut butter supplies approx  588 calories and which comes with 50gram of good fat 25 gram of protein 20-gram carbohydrate and 5-gram dietary fiber.

• peanut butter price  in India for 100grams: RS 70
• protein content in per 100gram: 25grams

2. Greek Yogurt:

Greek yogurt is the refined yogurt which comes with low fat and higher in protein. its pure milk product without any harmful ingredients.it's easily available in the market and comes with different types. Yogurt contains 81% of water 9 % of protein 4% of carbohydrate 5% of fat and  4% of sugar without any external artificial ingredient this is a pure form of milk.

• Greek yogurt price in India of 100 grams: Rs 40
• 100 grams of yogurt contains: 10gram

3. Milk:

if you are a vegetarian and looking for an alternative of chicken then milk is the best choice for you .this is an easy and cheapest protein source for you which can be easily digested you can drink anytime to fulfill your protein requirement but you have to be cleaver on your choice to chose low-fat milk which is high in protein if you go with full cream milk it will come with high in fats .100gram of milk contain approx  4gram of protein and it will cost very less then other protein sources.

• Price for 100gram of milk will be: Rs 6

• Amount of protein in 100gram of milk: 4gram

4. Oats:

Oats are very high in protein source and one of the best food for our breakfast, and most of the athlete include oats in there breakfast. it is easy to digest and high in protein.oats are high in calories. Mainly oats contain soy protein and dietary fiber which improve our digestion system,100gram of oats contains 34 grams of protein and other rich essential nutrition.

• Price of 100gram of Oats: Rs 20
• Amount of Protein in 100gram of Oats: 34 grams 

5. Paneer :

Paneer is the best source of protein and also good in taste and it is most famous food among vegetarian, it separated from the milk  and use to prepare food items and dishes 100gram of protein contains 236  kcal energy, 1.2 gm of carbs, 20.8gm of fats,18.3 gm of protein,208mg of  calcium, panner is famous among the Indian bodybuilders

• Price of 100gram of Paneer: Rs 30

• Amount of Protein in 100gram of Paneer: 14 grams 

6. Peas:

Peas are fat-free protein we use it in many food items it comes mainly in winter, one of the highest protein source vegetable and very cheap we add it with paneer. we can add it in food anytime,100 gram of peas will come with 81 kcal energy 15 gram of carbohydrate  6 gram of protein 0.4 gram of fat, peas can be found in market 12 months frozen peas are also good to make a vegetable.

• Price of 100gram of Peas: Rs 20
• Amount of Protein in 100gram of Peas: 6 grams

7. Soybeans:

soybeans are cheap protein food has the great source of protein good in taste used to cook food items and can be eaten anytime soybean comes with soybean oil which is also good for health .we can also eat dry or wet soya 100gram of soya comes with 446 kcal energy which contains 37 gram of high protein ,omega3 which is great of heart and brain .

• Price of 100gram of soybeans: Rs 10
• Amount of Protein in 100gram of soybeans: 37 grams

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.

• 

Top 5 weight Gainers

Ultimate nutrition muscles juice was the most effective gainer I had ever tried.it helps me to gain 5kg within a month it starts giving your body a perfect shape & look.

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.