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..

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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..

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.

Top 5 weight gainers of 2020

My Top 5 gainers that really works

1. Ultimate Nutrition:

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

Doses:

One serving spoon of Ultimate Nutrition contains 250 gram and it comes with 1250 calories and the protein amount in per 250 gram will be 50grams and rest will be different vitamins and minerals, glutamine and creatine.

2.ON Serious Mass:

On serious Mass is one of the best weight gainers we can trust on and its really working for so many peoples .if you are beginners and looking to gain weight in quick time go for serious mass ON is one the most trusted brand among the bodybuilders and I trust it as well. its one serving will give you 1250 calories and it will give your body a good shape and grow your muscles not fat.

Doses:

One serving spoon of serious mass contains 250 gram and it comes with 1250 calories and the protein amount in per 250 gram will be 50grams and rest will be different vitamins and minerals, glutamine and creatine.

3.BSN True Mass:

BSN true Mass is on my third ranking you can drink it with milk or water it can be the best meal replacement supplement for you .it also recover your tissue breakdown it also delivers the same amount of calories as our top 2 weight gainers do. if you are beginners and lifting good weight and want to gain weight then this is the best choice for you.

Doses:

One serving spoon contains 250 gram and it comes with 1250 calories and the protein amount in per 250 gram will be 50grams vitamines and minerals, glutamine and creatine.

4. MuscleBlaze Weight gainer:

Muscleblaze weight gainer is an Indian brand which will cost you very less than our top 3 gainers but the ingredients of this product is same and it also contains 50 grams of protein  in per 250 gram consumption but its an Indian brand so people trust less then some of our top brands but the result is same if you are student and want to spend less to get more go for it .best choice for you.

Doses:

One serving 1250 calories and the protein amount in per 250 gram will be 50grams vitamines and minerals, glutamine and creatine.

5.Universal Nutrition Real Gains:

Universal is the one of the oldest brand in supplements our most of the professional bodybuilder trust this brand because of its quality but the product from  open market in India we cant trust because 50% of supplement are fake if you get original universal product then it is one the best gainer and it will work like magic for you.

Doses:

One serving 1250 calories and the protein amount in per 250 gram will be 50grams vitamines and minerals, glutamine and creatine.

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

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HOW TO GAIN WEIGHT QUICKLY

Gaining weight is always a major problem among skinny people.if you're under the weight that means there is a lack of nutrition in your body and this article will definitely help you in gaining weight in a short period of time.But need to workout to burn unwanted fat and look good.

HOW  TO START

You need carbs for rapid weight gain because 60% of our calories come from carbs but u also need protein to build muscles and look tough.

• Eat More And More.
• Reach for calories.
• sprinkle on additional calories.
• include supplement meals.
• lift the weight.

BREAKFAST:

• 2 Eggs Omelette
• 1 apple
• 2 banana
• 1/2 kg milk

NOTE-  

Always mix endura mass in your drinks to gain weight quickly you need to drink Endura mass 3 times in a day.

LUNCH :

Lunch also will be a mixup of protein and carbs ratio:

• 3-4  chapati (1chapati =110 calories)
• Fish or chicken or paneer amount  must contain 30gram protein.
• 1.5 cup rice

EVENING:

1 hour before workout drink banana shake mix with ENDURA MASS+3BANANA & 2-gram CREATINE.

POST WORKOUT DRINKS:

• mix creatine in your shake 3gram of creatine every day will help you to store water in your body, gain weight faster.

DINNER:

• 3 Chapati 
• 5 Eggs
•  1.5cup rice
• a bowl of pulse
• salad

LATE NIGHT:

 After Dinner your can eat bananas and endure shake and eat bananas after drinking endura.

 I Gain 10 kg of weight in 6 months following the same diet.

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.

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!