One More Rep - One Stop Fitness Destination

28/04/2020

13/04/2020

Wishing you on this festival of harvest, lots of love and joy. May God bless you with the best. Happy Baisakhi to you and to your family.
🔥😁😊

08/04/2020

06/04/2020

"Follow the path of non-violence.Take this pledge on the auspicious day of Mahavir Jayanti."

31/03/2020

Follow The Rules To Keep Safe
⚠️

10/03/2020

Wishing you good health and prosperity.
May God shower his blessings on you on the auspicious occasion of Holi.

🦚Happy Holi🦚

01/03/2020

Bench Press Competition

28/02/2020

27/02/2020

Water Is Important 🥛

27/02/2020

🙏Peace🙏

05/02/2020

The obsession of getting the perfect body has grown into everyone's psyche. Thanks to well-equipped gyms and easily available home kits, this obsession is no longer a dream. But the gym trainers and bodybuilders suggest that in order to build muscles, following a healthy diet is also necessary. A healthy diet helps in developing the central muscle mass and burns the extra fat in the body.

Here is a list of food items you should include in your diet which will help you to gain muscle:

1.Eggs: Eggs are rich in proteins and help in the overall development of the muscles, making it a must-have inclusion in your dietary regime. Also, the good cholesterol found in the egg yolks helps in preventing atherosclerosis.

2.Nuts: Nuts such as cashews, almonds or pistachios are a perfect blend of fats, fibres, and proteins. Every measure of cashew or almonds contains 150-170 of top-class calories. Daily intake in a small amount will help you to get the calories without any significant weight gain.

3.Lentils: Lentils are useful to develop the central mass of the body. A cup of ready-to-eat lentils has protein content of 18 grams and overall content of 40 grams of top gradecarbohydrates. A diet consisting of green salad, lentils and brown rice is recommended by gym trainers for the development of body muscles.

4.Spinach: Spinach contains rich amounts of the amino acid called 'glutamine', which helps in the development of the lean muscles. Besides, a daily intake of spinach might also help to build the overall muscle strength of the body.

5.Apples: Apples contain certain polyphenols which help to build the muscles and prevent any form of tiredness in the muscles. Also, polyphenols are also useful in burning the extra fat which makes it an essential fruit to have before workouts. If you are not comfortable with apple, you might also try oranges as your pre-workout fruit, which perform more or less the same function as apples.

Note: Besides the above-mentioned ones, you can also include oatmeal, yogurt, organic milk, fat-free chicken & beans in your dietary routine for muscle development, along with regimented bodybuildingschedules.

30/01/2020

High Protien Diet

Protein is said to be a building block for the body. That being said, a high protein diet can either have some great results to show, or some terrible consequences. As long as a person is willing to learn more about it, only the former will appear!

When a person thinks of a diet which is high in protein, the automatic association is with the famous Atkins diet. This diet is not only high in the amount of protein consumed but is low in the relative amount of carbohydrate.

Who is it for?

A high protein diet is best if a person is looking to build little muscles and does not consume enough protein in his or her current or normal diet.However, studies have found that only professional endurance athletes showed any benefits from a hike in their consumption levels of protein, and that too they could have received these benefits by just eating more food. So, it is fair to say that the normal person is not likely to need more protein than what he or she already gets from his/her diet.

It can be bad too, in addition to this, if a person has an amount of protein which is beyond what is good for him or her according to the activity level, it can be quite bad. This is because a lot of the sources of protein from which most people fulfil their requirements also happen to be quite high in terms of the saturated fat content, which can put the heart at a great amount of risk. Moreover, gout can also occur and it is something that is not curable but can only be managed. A person who is considering the prospect of going on a high protein diet should take these possible side effects into due account prior to making his or her decision regarding the same.

The modest increase in the protein part of a person’s diet can be good, and there are a variety of ways a person can increase it by having some simple munch food items such as almonds. Things like these can serve well as snacks and can go a long way in preventing a person from overeating on something less healthy just due to his or her being ravenously hungry. Another option is Greek yogurt and chia seeds, which can be added to almost anything!

Making small changes in the diet can help in fulfilling the protein requirements. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.