Dhamifitnesss

08/09/2024

06/27/2024

#

05/26/2024

The correct answer is..
False
Some key points from my detailed blog on this topic on my website -

1 Insulin has little to no effects on weight gain unless someone is in a calorie surplus diet. We need to stop blaming insulin for weight gain and focus on eating a balanced diet.

2 Insulin signals to the brain indicate a fed state, helping regulate appetite and prevent overeating so it doesn't even make sense to say more insulin means more fat storage.

3 The glycemic index, which measures how much a food raises blood sugar levels, is often cited as a factor in weight gain. However, foods with low glycemic index values, such as pizza, ice cream, and cookies, can be just as lipogenic as high glycemic index foods. This is because they are calorie-dense and palatable, leading to overconsumption.

4 It boosts leptin production, which helps reduce energy intake and increase energy expenditure.

5 Insulin helps maintain muscle mass by reducing the breakdown of muscle protein.

Read the full blog on my website, www.dhamifitness.com. The link is in the bio.

04/27/2024

One of my clients gained 15lbs of muscle mass and lost 8lbs of fat in 16 weeks by following my muscle gain program. His program brief is as follows-

1. Weight training - 5 days/week
2. Cardio - 2 hours/week
3. Calorie Intake - Around maintenance

Target weight 75-78kg with body fat lower than 15%. The next 12 weeks are going to be a gaining phase with a slight surplus to focus on lean gain. Stay tuned for updates ✅️

04/24/2024

Add these 2 tips to increase your chest gains✔✔✔
1. Slow lowering (eccentric) moment
2. Slight pause at the bottom stretch.

Slow eccentric has been shown to improve mind muscle connection and muscular tension. Pushing up (concentric) moment has very little effect on muscle gain. Always focus on slow eccentric and keep your concentric at a normal tempo.

Slight pause at a bottom helps in stretch mediated muscular hypertrophy. Don't be afraid of going deep into the stretch.

04/12/2024

04/04/2024

How do you start training after a long break ?
1. Start slowly with full body exercises and gradually increase intensity
2. Avoid pushing yourself too hard in the first week of training after a long break
3. Train for no more than 3/4 days per week during the first two weeks of training after a long break

04/02/2024

This is my own little transformation from 55kg to 75kg in roughly 2 years and then a small cut from 78kg to 73kg in 2 months.

✅️ From skinny to gain weight - It took me a couple of years to gain my desired weight with on and off training. Starting from 10% body fat and little to no muscles and reaching to 15-16% body fat and with more than 20lbs of muscle mass wasn't easy, especially with spine and hip injuries.

✅️ Fat to Fit - After diagnosing with scolosis in late 2022, there were frequent breaks from training in 2023, so body fat crossed 20%. Dieted for the first time with training remains constant, and no cardio lost around 5kg in 2 months.

✅️Target
Muscle gain 8-10lbs
Body fat - below 12 %

03/27/2024

01/30/2024

01/26/2024