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.

5 Ways To boost Testosterone

TESTOSTERONE 

is a hormone that makes a man different from women (though, women have some too) our body peak T level at the age of 20 and slowly start reducing every year by 1% but we can boost our testosterone level naturally and get bigger by working out in a proper way.

TIPS TO BOOST YOUR 'T' LEVEL:

• Lift heavy as fuck

• sleep like a child

• Use your legs

• don't avoid good Cholesterol

• Eat Carbs

why we start decreasing our testosterone? There is a lot of cause for T reduction and few of them are:

• Unhealthy foods

• No exercise

• lack of sleeping

• depression

TOP 5 WORKOUT THAT BOOSTS OUR 'T' LEVEL

SHOULDER PRESS:

Buy gym products

SQUATS:

DEADLIFT:

BENCH PRESS:

Buy from here & Get 50% cashback

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. 

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.

Body Transformation

Hello all, this is my first post on blogger and I am going to talk about my transformation from skinny to fit Until I was 19-years old, I'd always been one of the skinniest guys out there. One day, I decided to go to the gym and give it a try. In the beginning, I didn't know a lot about nutrition and bodybuilding so I was doing everything.

I wanted at the gym and slowly began gaining weight. Most of us find it difficult to gain muscle mass on our shoulders, upper chest, and arms.
I gained 15 pounds in 6months, to see muscle and part fat because of my bad Diet plan. I never had the Oporto see my abs in the past, and I never thought I could see them in the future until I became interested in nutrition. From this point on, I started researching diet & nutrition plans and
tips on the Internet, and slowly started seeing results.
Not only was I seeing results, but my entourage also did. That is one of the best feelings, and it keeps you motivated. Also, when someone asks me how I did my transformation,
I always answer the same every time: "Lifting weights and eating clean isn't a task, it's a way of living. And the best way to reach your goals is to have fun doing it!"
That's how I did it. Also, when someone tells me he has no time to exercise, I simply answer: "You just have to take the time, make it a passion.

HOW I DID IT :

My training consists mainly of lifting weights with supersets, with low rest time to get my heart rate up. This way, I not only build muscle, but I burn fat as well. Of course, I try to rotate my workouts throughout the year to shock my muscles with new exercises. 

First of all, training is important, but eating clean is far more important. This being said, I started eating 5clean meals per day to boost my metabolism. I usually get around 3000 calories a day mainly protein with carbs and good fats.

This has been a long process, with all the time and energy. I do not want to go back to my old body, and my new lifestyle makes me feel great by challenging myself the way I have never been challenged before. I always try to reach new goals. 

Also, some will think you are crazy and you deprive yourself, but not at all. love your new lifestyle, life is a sport and I enjoy it!