My experience with bodybuilding #6 Tired of dieting?

Intermittent fasting

Are you tired of dieting, tired of doctors suggesting calorie deficit diet, tired of eating only salad at dinner, well you are at the right place.

See diet may affect different people in weight loss, it doesn't mean that  it should work with your body.

Everybody has a different reaction to different type of foods, you may get more insulin produced in their body even if you are dieting.

Intermittent fasting is a lifestyle change which will reduce your weight when done right.

Intermittent fasting is way of eating food in given window of time and fasting for rest of the hours.

The 16/8 formula is great when you are fasting.

It means that you eat healthy macro nutrients  for 8 hours and then you cease eating food for next 16 hours.

What it does? It makes you insulin sensitive and can also reverse diabetes.

When the insulin is low in your body the body breaks down fat for energy rather than storing food in fat deposits.

Now when you workout you are using the energy generated by breakdown of fats in your body.

 It also increases production of HGH (Human Growth Hormone) which enhances protein synthesis, helps to loose weight and increase fat breakdown.

My experience with bodybuilding #5 Why my muscles are not growing?

Muscle fibers:

Yes there are muscle fiber types which can be exploited to increase gains in muscle.

There are two types of muscle fibers

1. Type I

2.  i)Type IIa ii)Type IIb

Type I are slow twitch fibers which means they are triggered with high reps and low weight such as calf muscle which is mostly made up of Type I fibers.

With low weight you can do more repetitions such as 50 to 60 reps which will increase the size of calf.

You can train with slow twitch at any given time of day and can go on more and more they will work fine but be ready for the pain afterwards.

Type II fibers however fatigue faster but have great explosive strength.

You can lift more weight in first 15 minutes after warmup as they are activated they can perform quite well for less time but can give you the great advantage to lift 

My experience with bodybuilding #4 Want to loose lovehandles?

Today lets talk about cardio.

Cardio good is a way to get rid of the excessive fat around the body.

However running hours and hours daily for some gentlemen can be a bit hasty.

It also can result in loss of muscle mass as your body needs quick energy supply to maintain the body's nutrition balance.

But with a bit of resistance training before or in intervals can result in maintaining muscle with good running ability.

Now if you choose running for cardio consider these two options as follows:

1. Marathon running                               2.Intensive running

A marathon runner has developed slow twitch fibers lacking explosive strength but long run.

A sprinter has his upper body developed just like a bodybuilder and has type IIa and type IIb muscle fibers developed and with a higher degree of muscle tone.

These fibers have explosive strength and fatigue faster in 15 to 30 minutes.

So it is more preferred to do a intensive focused exercise which strengthens the muscle giving a good tone loosing belly fat.

 

My Experience with bodybuilding #3 Do we need to eat Eggs?

Previously we talked about myostatin now we shall talk about EGGS.

Eggs boiled, fried, poached, everybody has different method to consume them,

but lately they have been seen as bad for human health, mostly because of the

egg yolk.

Is it true? Well studies show that egg yolk has more cholestrol than your body

needs.But in a study experiment a adult consumed 25 eggs per day, nothing bad

happen to him, the poor hens in his village.

 The opposite is true, eggs have good amount of protein which  body needs in

order to maintain and gain muscle mass.

The yolk is a storehouse of cholesterol, saturated fat, vitamins and minerals. One egg yolk contains 55 calories, 4.5 grams of total fat, 1.6, grams of saturated fat, 184 milligrams of cholesterol, and small amounts of vitamin A, vitamin D, vitamin B6, Iron and vitamin B12.

The egg white is mainly a storehouse of protein. One egg white contains 17 calories, 0 grams of total fat, 0 grams of saturated fat, 0 milligrams of cholesterol, 0 grams of carbohydrate, and about 4 grams of protein. In addition, the egg white contains no appreciable vitamins or minerals.

So people eating only eating whites are lacking the advantage of vitamins and minerals in the yolk.

Egg yolk also contain omega3 fatty acid.Did you know, for example, that DHA

(docosahexaenoic acid), a type of omega 3 fatty acid, is a key structural

component of your retina, the part of your eye that is needed for visual

recognition.

As we shall explore, many of omega 3’s benefits stem from its anti-inflammatory

action. It’s thought that omega 3 can help to reduce inflammation by dampening

your inflammatory reactions, reducing your levels of pro-inflammatory

cytokines and eicosanoids.Omega 3 fatty acids are in fact considered to be

an important building block of your brain, so it’s hardly surprising that this

nutrient is so often linked with brain function.

As you know I share my experience on them  I have been eating 4 eggs each day non stop it helps in recovery and completing my protein goals.

So next time you see a egg don't miss its benifit.

My Experience with bodybuilding #2 Why is my body different?

So you are hanging on lets see about body type and workout now ...
1. Body Type - There are mainly 3 types of body 
                        a.Endomorph
                        b.Mesomorph
                        c.Ectomorph

                       
A.Endomorph-->
The Endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. 

They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat.

As I am a endomorph I struggle a lot in cutting phase but in gaining muscle phase this type excels.Fat is problem for this type of body.

B.Mesomorph-->

Mesomorph, a human physical type  that is marked by greater than average muscular development, as determined by the physique-classification system developed by American psychologist W.H. Sheldon. 

 Although the Sheldon system of classification does not make absolute distinctions between types, a person is classed as a mesomorph if mesomorphy predominates over endomorphy and ectomorphy in his body build.

 The extreme mesomorph has a square, massive head; broad, muscular chest and shoulders; a large heart; heavily muscled arms and legs; and minimal body fat.

 He tends to develop muscle easily. 

His/her muscular development can usually be distinguished from that of one who has developed his muscles through body-building exercises.

C.Ectomorph-->

Ectomorph, a human physical type  tending toward linearity, as determined by the physique-classification system developed by the American psychologist W.H. Sheldon.

 Although classification by the Sheldon system is not absolute, a person is classed as an ectomorph if ectomorphy predominates over endomorphy and mesomorphy in his body build. 

The extreme ectomorph has a thin face with high forehead and receding chin; narrow chest and abdomen; a narrow heart; rather long, thin arms and legs; little body fat and little muscle; but a large skin surface and a large nervous system. 

If well fed, he does not gain weight easily; if he becomes fat, he is still considered an ectomorph, only overweight.

As I am in college all my friends have different body types.

In my friend circle Two are endomorphs including me, one is mesomorph and one is a ectomorph so I am able to see all their transitions of weight and muscle gain.

Me and my endo friend is 5 ft 8" long in height and the other two are 6 ft which is the difference.

Now the mesomorph guy gains muscle quickly without too much fat.

The ectomorph has to  eat a lot like too much to gain some weight while bulking. 

The endomorph though don't have to bother they can maintain their muscle as their body requires less maintenance.

So simple take the bodytype in consideration and move forward.

 2.Workout

For beginners any type of workout gives results because you are challenging your body in its basic form.

Your diet and sleep shall affect your workout sleep more and eat a lot.

Workout must consist of compound exercises which involve more than one muscle like back workout, chest workout, legs workout, which will give great improvement in development.

Hit each muscle twice a week and give it time to recover in between for maximum results.

For me its always agonist and antagonist training i.e. opposite muscle combination.Figure out yours there are many plans on internet.

My Experience with bodybuilding #1 What to eat?

Today I am starting to record my experience with bodybuilding.

• My current weight is 88.7 kg of which 30% is fat.I started this on 27 August 2017 when my weight was 75 kg. 

I wanted to start build my body because of my friends company and it became my obsession.

I started with one muscle per day with minimum weights played it safe.

I started getting results and watched numerous videos of what is the best way to build the body. Then I got 3 main tasks to do for bodybuilding

1. Eat 
2. Sleep
3. Work

These three things were basic core of the bodybuilding.

Then further I discovered that  we need at least 6 hrs of sleep after the workout in the night.

I also learned that afternoon sleep doesn't actually help that much in the recovery phase.

Eating is as much important as sleep and workout these three maintain the equilibrium for development.Eating also has further 3 main subdivisions 

1. a.Carbs b.Starch (Complex Sugars)
2.  Protein
3. Fat

Carbs and Starch are complex sugars which are used to fill the muscles. Protein  is used to recover teared muscle.

Good fats (Triglycerides, cholesterol and other essential fatty acids) act as messengers, helping proteins do their jobs.

They also start chemical reactions that help control growth, immune function, reproduction and other aspects of basic metabolism.

There is another aspect for eating i.e. Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body .

 They help shore up bones, heal wounds, and bolster your immune system. 

They also convert food into energy, and repair cellular damage.

Sugar is very harmful for body as it gives a spike and is quickly digested and can have very bad effects on our body see bad effects of sugar  for more information. 

In next blog I shall give more info on workout and bodytype.