Mohsin ali persnol fitness trainer

23/05/2021

Weight training: Do's and don'ts of proper technique
Effective weight training depends on proper technique. Follow these do's and don'ts to maximize your weight training program.
You don't have to be a bodybuilder or a professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury.
Check your technique
You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn't safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.
If you're just getting started, work with a knowledgeable weight training specialist — a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training technique. If you've been using weights for a while, consider scheduling time with a trainer to double-check your technique and identify any changes you may need to make.
Weight training do's
When you're weight training, do:
Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times.
For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.
Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints. The better your form, the better your results, and the less likely you are to hurt yourself. If you're unable to maintain good form, decrease the weight or the number of repetitions. Remember that proper form matters even when you pick up and replace your weights on the weight racks.
If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.
Breathe. You might be tempted to hold your breath while you're lifting weights. Don't hold your breath. Instead, breathe out as you lift the weight and breathe in as you lower the weight.
Seek balance. Work all of your major muscles — including the abdomen, hips, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the fronts and backs of the arms.
Add strength training in your fitness routine. The U.S. Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week.
Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, work your arms and shoulders on Monday, your legs on Tuesday, and so on.
Weight training don'ts
Follow these tips to avoid common mistakes when you're weight training:
Don't skip the warmup. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity.
Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight. Rest for about one minute between each exercise.
Don't overdo. For most people, completing one set of exercises to the point of fatigue is usually enough. Additional sets may take up extra time and contribute to overload injury. However, the number of sets that you perform may differ depending on your fitness goals.
Don't ignore pain. If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.
Don't forget your shoes. Shoes that protect your feet and provide good traction can keep you from slipping or injuring your feet while you're lifting weights.
Remember, the more you concentrate on proper weight training technique, the more you'll get out of your weight training program.

22/05/2021

Proteins are the basic component of living cells. They are made of carbon, hydrogen, oxygen, nitrogen, and one or more chains of amino acids. The three structures of proteins are fibrous, globular and membrane, which can also be broken down by each protein's function. Keep reading for examples of proteins in each category and in which foods you can find them

Fibrous Proteins
Also called scleroproteins, fibrous proteins form muscle fiber, tendons, connective tissue and bone. They have an elongated shape and play many structural roles in the body. The main types of fibrous proteins include structural proteins and storage proteins

Structural Proteins
These can be found in the fibers of both smooth muscles and skeletal muscles, as well as in cardiac muscle around the heart. Collagen, for example, is the most abundant protein in human and animal bodies. Some structural proteins also have contractile functions, which aid in the movement of muscles.

Examples of the proteins in this category include:

actin - found in muscle cells and used during cellular processes
collagen - found in connective tissue and cartilage throughout the body
dystrophin - links actin to other proteins in muscle fibers
elastin - makes tissues and organs elastic
fibrin - works with platelets to clot blood
keratin - protein found in human hair, skin and nails, as well as animal hooves, wool, horns, claws, and feathers
myosin - found in muscle cells; involved with contracting movements
nebulin - large protein found in muscle filament
pikachurin - binds different proteins in the retina of the eye
titin - large protein that aids in contractions
tropomyosin - found throughout the body and used for movement
tubulin - present in the cytoskeletal structure of a cell
Storage Proteins
Some fibrous proteins store amino acids and metal ions for later use. Both plants and animals alike have storage proteins in their cells, though many are distinctive to various organisms.

Examples of storage proteins are:

casein - stores amino acids in animal and human milk
ferritin - stores iron in plants and animals
gliadin - storage protein in wheat; component of gluten
kafirin - found in sorghum and millet
oryzin - found in rice
ovalbumin - stores amino acids in egg whites
zein - found in corn

Globular Proteins
The other main protein structure is globular. Globular proteins are spherical and more water soluble than the other classes of proteins. They have several functions including transporting, catalyzing and regulating within the body. Antibodies, enzymes, transport proteins, and many kinds of hormones are examples of globular proteins.

Antibody Proteins
Antibodies, which are called immunoglobulins, are proteins created by your immune system to fight off harmful invaders. There are five main types of antibodies; however, their binding site is made to fight a specific pathogen, including viruses and bacteria.

Examples of antibody proteins include:

Immunoglobin A (IgA) - found in saliva and tears from mucosal tissues
Immunoglobin D (IgD) - low-quantity protein that signals the immune system to work
Immunoglobin E (IgE) - begins an allergic reaction when exposed to an allergen
Immunoglobin G (IgG) - high-quantity protein that tags pathogens and releases toxins to destroy them
Immunoglobin M (IgM) - triggers the pathogen "memory" in your immune system

Enzyme Proteins
Proteins that carry out biochemical reactions are called enzymes. They are a type of biological catalyst that keeps the body going. Other enzymes, called inhibitors, slow down reactions.

Some protein examples that carry out enzymatic functions include:

c1-inhibitor - anti-inflammatory protein
carboxypeptidase - created in the pancreas for digestive aid
hydrolase enzymes - catalyze hydrolysis in chemical bonds
helicase - unzips DNA for decoding
lactase - breaks down lactose from dairy products
lipase - breaks down fats in the pancreas
maltase - found in the saliva; breaks down sugars into glucose
oxidoreductases - catalyze the transfer of electrons between molecules
thrombin - converts proteins in the blood to clot blood
trypsin - breaks down proteins during digestion

Messenger Proteins
Proteins that send messages throughout the body are known as messenger proteins. These proteins include different types of hormones, which can transmit signals to coordinate processes between parts of the body. They're different from steroid hormones, which come from lipids, not proteins.

Some examples of messenger proteins include:

angiotensin - maintains blood pressure
antidiuretic hormone (ADH) - carries messages to the kidneys to balance water levels in the blood
epinephrine - controls respiration and other involuntary functions
follicle-stimulating hormone (FSH) - controls the stimulation of eggs and s***m in female and male reproductive system
insulin - regulates glucose levels in the blood
norepinephrine - controls the body's response to stress
oxytocin - regulates emotions related to the reproductive system
somatotropin - hormone that controls growth rates in the body
tryptophan - regulates the sleep-wake cycle in the body

Transport Proteins
When atoms need to be taken across a cell membrane, a transport membrane can do it. These types of proteins, also known as es**rt proteins, aid in cellular transport.

They include:

albumin - transports hormones and vitamins in the bloodstream
alpha globulin - found in blood plasma
beta globulin - functions as a transport and an enzyme
hemoglobin - carries oxygen from the lungs to body tissue
hemopexin - transports heme in blood plasma
myoglobin - transports and stores oxygen from hemoglobin
transferrin - delivers iron to different organs in the body

Membrane Proteins
Membrane proteins are found within the membranes of cells. They aid with many cellular functions, including transporting substances across the membrane and adhering cells to other structures.

Membrane protein examples include:

Cystic Fibrosis Transmembrane Conductance Regulator (CFTR) - regulates sodium levels in the lungs
estrogen receptor - activated by the hormone estrogen
Forkhead Box P2 (FOXP2) - found in the major organs, including brain and heart
Forkhead Box P3 (FOXP3) - regulates T cell activation
glucose transporter - carries glucose across the membrane
histones - pack DNA into cells and chromosomes
integrin - adheres cells to other cells
selectin - adheres white blood cells to other cells in the bloodstream

High-Protein Foods
You have lots of different types of proteins that occur naturally in your body. However, you need to include protein-rich foods in your diet to keep your biological proteins balanced.

Here are examples of proteins in food with the number of grams of protein per 100 grams:

Soybeans - 35.9g
Cheese - 30.9g
Venison - 30.21
Pumpkin seeds - 28.8g
Lobster - 26.41
Canned tuna fish - 26.3g
Tuna fish - 25.6g
Monkfish - 24g
Crunchy peanut butter - 24.9g
Tilapia - 24g
Skinless chicken breast - 23.5g
Sunflower seeds - 23.4g
Orange roughy - 22.64g
Skinless turkey breast - 22.3g
Boneless salmon fillets - 21.6g
Sardines - 21.5g
Almonds - 21.1g
Beef fillet - 20.9
Lamb steak - 19.9g
Crab meat - 18.1g
Cod - 17.9g
Shrimp - 17.0g
Haddock - 16.4g
Bacon - 15.9g
Couscous - 15.1g
Anchovies - 14.5g
Eggs - 12.5g
Pasta - 12.5g
Goji berries - 12.3g
Cottage cheese - 12.2g
Tofu - 12.1g
Pepperoni pizza - 11.4g
Whole grain bread - 11.0g
Porridge oats - 11.0g
Baked beans - 9.5g
Hummus - 7.4g
Brown rice - 6.9g
Peas - 5.9g
Spaghetti - 5.1g
Yogurt - 4.5g
Broccoli - 4.2g
Coconut - 3.33g
Whole milk - 3.3g
Asparagus - 2.9g
Spinach - 2.8g
Potatoes - 2.1g
Avocado - 1.9g
Bananas - 1.2g
Orange - 1.1g

Beans and Legumes
Whether you eat meat or you're a strict vegan, beans and legumes are an excellent place to find protein. Check out these simple ways to add protein to your diet.

Tofu (½ cup) - 20g
Soy milk (1 cup) - 6 to 10g
Soybeans (½ cup cooked) - 14g
Split peas (½ cup cooked) - 8g
Other beans like black, pinto, lentils (1/2 cup) - 7 to 10g

Eggs and Dairy
You may know that dairy products are good sources of calcium, but protein too? Both eggs and dairy are helpful ways to boost your protein intake.

Egg (1 large) - 6g
Cottage cheese (½ cup) - 15g
Milk (1 cup) - 8g
Yogurt (1 cup) - 8 to 12g
Soft cheeses like brie, camembert mozzarella (1 oz) - 6g
Medium cheeses like cheddar and Swiss (1 oz) - 7 to 8g
Hard cheeses like parmesan (1 oz) - 10g
Yogurt - 4.5g

Nuts and Seeds
A handful of nuts can help you out a lot! These nuts and seeds are great sources of protein when you're on the go.

Almonds (¼ cup) - 8g
Cashews (¼ cup) - 5g
Flax seeds (¼ cup) - 8g
Peanut butter (2 Tablespoons) - 8g
Peanuts (¼ cup) - 9g
Pecans (¼ cup) - 2.5g
Pumpkin seeds (¼ cup) - 8g
Sunflower seeds (¼ cup) - 6g

Meat and Poultry
Every grillmaster can tell you that meat is an important source of protein in your diet. If you're forming a diet without meat, you'll need to replace the large amount of protein found in a small serving of meat and poultry.

Hamburger patty (4 oz) - 28g
Steak (6 oz) - 42g
Venison (6 oz) - 30.21g
Chicken breast (3.5 oz) - 30g
Chicken thigh - 10g
Drumstick - 11g
Wing - 6g
Chicken meat (4 oz cooked) - 35g

Fish and Seafood
Seafood is an excellent source of lean fats and protein. Most cuts of fish have over 20 grams of protein in just a few ounces.

Most cuts of fish (3.5 oz) - around 22g
Tuna (6 oz) - 48g
Canned tuna fish - 26.3g
Cod (6 oz) - 30g
Salmon (6 oz) - 34g
Shrimp (6 oz) - 41g
Lobster (6 oz) - 28g

Protein Keeps You Strong and Healthy
Protein is a vital part of your body's balance and your daily diet. Without protein, your body wouldn't be able to keep its cellular structure balanced, relay messages to vital organs, read your genetic code, keep you breathing regularly, and so much more. Learn more about the components of your body with these examples of carbohydrates and where to find them in your diet.

21/05/2021

Indian cuisine offers a variety of spices that tingle not only your taste buds, but also impact health positively. Black pepper, which can turn dull dishes into lip-smacking, can help you shed weight.

Black pepper is loaded with Vitamins A, C, and K, minerals, healthy fatty acids and works as a natural metabolic booster which makes it a storehouse of uncountable health benefits, including weight loss. It also contains piperine.

Adding a little of it to your meal burns calories after hours after eating, prevents the creation of new fat cells, and suppresses fat accumulation.

1. Gulp or chew directly

Those who can tolerate the burning hot flavour of black pepper, can consume 1-2 peppercorns directly every morning. This will rev up your metabolism.

2. Black pepper tea

Add a dash of freshly ground black pepper in tea.

3. Sprinkle it over fruit and vegetable salad

Use black pepper as a seasoning, and sprinkle it over your favourite salad. This not only adds an extra flavour to your plate, but also aids in weight loss.

4. Add it your everyday beverage

A pinch of black pepper powder over a buttermilk recipe or summer refreshing masala-mint lemonade goes a long way in shredding extra pounds, makes your gut healthy, and improves immunity.

5. Use black pepper oil

Add a drop of 100 per cent pure black pepper oil in a glass of plain water and consume it before breakfast. You can also add it as a salad dressing.

Pepper helps in reducing fatty acids, triglycerides, phospholipids and cholesterol level in the plasma and lipid profile. It also helps in elevating the good cholesterol, and reducing the formation of new fat cells in the body.

21/05/2021

According to this study, adding 1 or 2 tablespoons of apple cider vinegar to your diet can help you lose weight. It can also reduce your body fat percentage, make you lose belly fat and decrease your blood triglycerides. This is one of a few human studies that have investigated vinegar's effects on weight loss.

21/05/2021

As an excellent source of both fiber and protein, mushrooms are particularly useful for plant-based diets. Mushrooms also help to burn fat in the body because their nutrients help to regulate glucose levels in the blood. Their excellent nutritional value will keep you energized and allow you to workout for longer.

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13/05/2021

Building muscle requires a positive energy balance, which means that you must take in more calories than you burn. You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. By following these eight tips, you’ll be able to build muscle mass more efficiently and quickly.

Your body can build at most around about 227g of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain excess fat, too. We would suggest consuming an extra 250 to 500 calories per day. If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of additional calories to build muscle and stay lean.

In addition, research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain. Since you are probably not going to be eating a steak or chicken breast at the gym, a protein drink or supplement may be beneficial immediately before, during or after workouts, but is not necessary.

However, it’s not all about protein. It’s about eating many meals that meet your calorific expenditure and provide you with the nutrition as part of a healthy, balanced diet that will help you to build muscle, lose fat and get stronger. Here are eight simple tips to help you get on track…

1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS
This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.

2. EAT EVERY THREE HOURS
Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.

3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS
You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:
• Red meat, lamb, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post workout shakes.
• Try vegan options too, such as lentils, tofu, seeds and nuts.

4. EAT FRUIT AND VEGETABLES WITH EACH MEAL
Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.

5. EAT CARBS ONLY AFTER YOUR WORKOUT
While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

6. EAT HEALTHY FATS
Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.

7. DRINK WATER TO HELP YOU BUILD MUSCLE MASS
Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

8. EAT WHOLE FOODS 90% OF THE TIME
To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.

• Whole foods. These are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc.
• Processed foods Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements

13/05/2021

Holding your breath and poor posture are two mistakes that can easily sideline you with an injury and keep you from your weekly exercise routine.

Proper posture and breathing may sound like simple things to remember during exercise but all too often injuries like muscle strains and even falling can occur when you fail to maintain good posture and inadvertently hold your breath during exertion.

Good posture helps the body to function effectively and will minimize muscle strain and injury. During exercise, whether you are sitting or standing, your body will potentially be in several different positions. If you add weights, such as dumbbells used for strength training, or increase your exercise intensity to a vigorous level remember to maintain proper form and posture. If you are lax on your posture or form you can easily sustain an injury and be sidelined. Take the time to learn proper body alignment and be mindful about how your body is feeling. Pain could be an indicator of incorrect form or posture.

teaches the following posture recommendations:

Keep your neck in line with your spine
Keep your chin aligned with your neck, ears over shoulders
Keep your back straight
Keep your shoulders back, relaxed and down
Keep your knees relaxed do not lock them
Keep your pelvis slightly tucked under, belly button pulled back towards your spine

Holding your breath during certain physical activities is a common mistake that can have significant consequences. Each breath you take during exercise provides vital oxygen to help you perform a task. When you reduce the number of breaths you take you inadvertently reduce your oxygen supply depleting your ability to be efficient. It is not uncommon for a person to unknowingly stop breathing for several seconds when they are performing a strenuous exercise especially if they are exerting themselves more than normal. A fitness instructor can spot this mistake when faces start to turn red or if someone feels dizzy or lightheaded.

Unconsciously holding your breath can be due to the level of concentration needed when learning a new task or technique. Understand that deep consistent breathing helps give your body the oxygen it craves. Become mindful of your breathing, notice if you are prone to holding your breath and make necessary adjustments.

When using free weights or resistance bands be sure to take a full breath before you start to move and then begin to exhale as you lift the weight. A frequently used tip that prevents holding your breath is counting out loud. You will automatically inhale and exhale as you count out your repetitions. Another benefit to counting is hearing your voice and being aware of your pace to prevent lifting and lowering weights too quickly.

Whether you are an avid exercise enthusiast or just getting started proper posture for prevention of injury and stable breathing to maximize your oxygen needs are both imperative to keep you safely in the action and working towards your fitness goals.

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Body flexibility workout

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