Healthy Planet

30/06/2018

Sunday ho ya Monday roz khao Aanday.

19/06/2018

16/06/2018

1. Increase your calories
You can't gain muscle or weight if you continue to be in a caloric deficit, You need to take in more calories on a daily or at least weekly basis. A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16. If you don’t see any gains after two weeks, try increasing your calories by 200 per day until you hit the sweet spot.

2. Get the right fuel
Aim for a 40/30/30 percentage breakdown of protein to carbs to fats during the day. You’ll want to save most of your carbs for workout days to take advantage of that quick energy; and if you can, eat your biggest meal right after training.

3. Stock up on protein
protein needs to be spread throughout the day so you can fuel muscle growth 24/7. Pack it into four meals through sources like lean chicken, beef, salmon, eggs, quinoa, cottage cheese, and nuts.

4. Skip processed foods
A double cheeseburger and fries will certainly get you to your calorie goals, but processed foods do zero for your insides and general physique. All that sugar, salt, and saturated fat can cause you to crash and also tack on an unwanted layer of fat in no time. Also, avoid refined oils, which can sneak in extra calories and lead to more fat gains.

5. Hit the weights hard
You’ll want to clock around four strength-training sessions a week. Splitting up days between body parts (so having a chest and back day, or a leg day) can be effective for gaining size, too.

6. Keep your reps high
If you have to bring the weight down slightly to finish the full range of motion and reps during a move, do it. You want to stress the muscles for a long enough time to stimulate growth. For most exercises, aim to finish anywhere from 8-15 reps per set.

7. Try some drop sets
Finish your regular lifting set to failure, then grab some weights that are 25% lighter and crank out as many additional reps as you can. You’re forcing your body to use every muscle fiber its got for total burnout, which equals faster growth.

8. Get just enough cardio
A day or two of cardio per week will help you avoid fat gains and keep your ticker healthy, without burning off all the calories you need to get big. Keep it simple—pickup basketball, a light jog. This is not the time to throw in some weekend 18-milers.

9. Track your progress every 4 weeks
Analyze your body fat percentage, circumference measurements, and weight every month to ensure you’re on the right track or see if you need to alter your program. If you lost weight or stayed the same, slowly increase your caloric intake. If you gained a little fat, carefully reduce your caloric intake. This is how you avoid wild swings in body weight.

10. Incorporate compound movements
Mix it up with big, compound movements such as deadlifts, squats, presses, and pullups, along with isolation work like curls or calf raises. You’ll save time, build strength, and release more testosterone, which are all important factors when bulking.

11. Sleep 7-8 hours per night
During sleep, your body releases the highest amount of human growth hormone, a crucial ingredient to building a lean, ripped body. It’s also when your body repairs its muscles and turns off your “fight-or-flight” response (called your “sympathetic nervous system”), which helps manage stress. Avoid shortchanging your results and get seven to eight hours of deep, restful sleep per night.

12. Use time under tension
To build more size and muscle, blend high-intensity with high-volume. For example, do eight to 15 reps per set to increase your time under tension (TUT) and focus on hypertrophy. While traditional strength programs of five reps or less build some muscle, a lot of the gains you see are actually in your neural system.

15/06/2018

Low calorie snacks for weight loss.

14/06/2018

Here are the top 10 health benefits of milk.

1. Builds Muscles
For a strong, muscular body, milk should be a part of your diet. The body needs protein to build muscle and milk is the one of the best natural sources of good quality protein.

The protein in milk is 20 percent whey and 80 percent casein. While whey protein is quickly broken down into amino acids and absorbed into the bloodstream, casein is digested more slowly. So, when you drink milk, your body gets the benefits of both types of protein.

Also, the calcium present in milk contributes to muscle and blood health.

Drink a glass of milk after a workout to hydrate your body, build muscles and help you recover quickly before your next workout session.

2. Strengthens Teeth
One of the best food choices for the health of your teeth is milk. Milk provides high amount of calcium, phosphorus and iodine needed to remineralize teeth and to make them sharp and strong.

The casein protein in milk forms a thin film on the enamel surface, which helps prevent loss of calcium and phosphate when the teeth are exposed to acids in the mouth or in foods and drinks. Thus, it helps prevent tooth decay and cavities. It also makes the jaw bones strong.

To enjoy strong teeth, drink milk without adding sugar. Also, try to drink milk between meals for overall oral health.

3. Promotes Proper Sleep
Stress is one of the main causes of sleep deprivation. Many people toss around in their bed and find it really difficult to sleep properly when under stress. Other health conditions, such as menopause, can also keep people from sleeping well.

A glass of warm milk before going to bed can help you sleep better. Milk contains the amino acid tryptophan that helps induce drowsiness.

The body converts this amino acid into the neurotransmitter called serotinin that makes you sleepy. Plus, milk is a good source of calcium which also works as an effective natural sleep aid. It helps the brain produce the sleep-inducing substance melatonin.

The next time you are feeling frazzled, try drinking a glass of milk and reading a book or listening to soothing music to help you fall asleep.

4. Ensures Vibrant Skin
One of the best skin care ingredients for any type of skin is milk. In fact, milk has been used as a beauty aid for centuries. Cleopatra, the queen of ancient Egypt, used to take milk baths to enjoy smooth and flawless skin.

Milk has amino acids that help protect the skin from sun damage and help keep it moisturized.
Plus, the lactic acid in milk acts as a natural exfoliating agent, helping remove dead skin cells and other residue that contributes to dull-looking skin and problems like acne.

To enjoy vibrant skin, wash your face with warm water and then apply some whole milk using a cotton ball. Allow it to dry on its own and then rinse it off with warm water. You can use this cleansing and moisturizing treatment daily to maintain soft, clean, supple skin as well as reduce fine lines and wrinkles.

5. Boosts Hydration
Along with water, milk is a top choice to refuel your body and keep it hydrated throughout the day. Drinking milk after exercising helps rehydrate the body quickly and replenish electrolytes that have been depleted during exercise.

Opt for chocolate milk or skim milk to speed up recovery from a hard workout or sports activities. Chocolate milk has a unique combination of protein, carbohydrates, sodium and antioxidants.

Also, a study published in the British Journal of Nutrition found that skimmed milk produces significant improvement in re-hydration compared to other drinks.

6. Prevents Cognitive Decline
Low-fat milk has been shown to increase brainpower and help prevent Alzheimer’s disease. It is an excellent source of vitamin B12, which is an important protein for maintaining cognitive skills.

A Tufts University study in 2012 found that older adults who were mildly B12-deficient were at higher risk for cognitive decline.

So, whether you are a school going child or a 60 year old to boost brainpower and prevent cognitive decline due to aging.

7. Promotes Weight Loss

According to a study conducted by researchers from the University of Negev in Israel, milk plays an important role in weight loss. It is an excellent source of calcium and vitamin D that have a fat-burning effect on the body.

Plus, the protein and high water content in milk help keep you feeling full longer. Also, it has conjugated linoleic acid (CLA), which has been shown to reduce body fat in obese individuals by increasing lean muscle mass.

To promote weight loss, drink skim milk along with plenty of exercise and a strict diet plan.

8. Improves Hair Health

Milk contains all the proteins, calcium and the minerals needed for faster hair growth. It also works as an excellent moisturizer and conditioner to maintain hair health and help repair dry and damaged hair.

Simply rub some whole milk on your scalp and hair, leave it on for a few minutes and then shampoo as usual. This will make your hair naturally soft and silky.

You can also fill a spray bottle with cold milk and spray your hair thoroughly. Comb your hair gently to distribute the milk and leave it on for 30 minutes before washing your hair with a mild shampoo.

At the same time, drinking milk daily will help promote beautiful silky hair and prevent hair loss.

9. Natural Antacid
Drinking milk daily can help keep your digestive system on track. . The vitamin A in milk supports the function of the digestive system functioning. It produces retinoids and certain types of retinoids like retinoic acid help control digestive tract inflammation.

Plus, the vitamin D in milk promotes the growth of new cells. Plus, it helps control the levels of calcium in your system; calcium is required by the nerve cells to transmit signals and regulate digestion.

Also, milk works as an excellent antacid by neutralizing the digestive acids in the stomach, in turn reducing heartburn and preventing inflammation in the digestive tract.

For overall digestive health, it is recommended to drink pasteurized milk, preferably cold. While milk is good for many, it may cause problems like flatulence, diarrhea and abdominal pain in people with lactose intolerance. In such cases, consuming over-the-counter lactase supplements is one of the best options to enjoy the benefits of milk.

10. Reduces Cancer Risk

Several studies reveal that milk reduces the risk of cancer in both men and women. The high amount of calcium, vitamin D and conjugated linoleic acid (CLA) in milk is known to have anti-cancer benefits.

A study conducted by the scientists at the University of Otago found that regular consumption of school milk reduced the risk of bowel cancer by 30 percent among people who drank it daily while at school.

Milk also reduces the risk of colorectal, breast and colon cancer. Some studies have suggested that low-fat milk may reduce the risk of ovarian cancer, but this risk reduction has not been found in all studies.

In fact, in a study published in the Asia Pacific Journal of Clinical Nutrition, researchers found milk consumption to have increased the risk of prostate cancer in Western countries.

To enjoy the various health benefits of milk, you can drink milk as well as include milk products like cheese, yogurt, butter, cottage cheese and flavored milk in your diet. If you are lactose intolerant though, you can try lactose supplements to reap similar benefits.

06/06/2018

Arms workout w/o equipments.

04/06/2018

To wake up early, take small steps and establish a consistent waking routine. Ensure quality sleep. Stay away from stimulants and gadgets before bedtime.

03/06/2018

Researchers compared the minds of people who exercise to those who don’t. Here’s what happened

29/05/2018

The Benefits of Protein

Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin and blood

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

You atleast need 1 gram of protein for every Kg body weight to every Pound of body weight i.e. If I am 70 kgs I need 70 to 164 grams of protien atleast.