Post workout diet hindi/After workout diet hindi/bodybuilding diet tips/exercise ke baad kya khain/workout ke baad kya diet
Before workout diet hindi
Post workout diet hindi/After workout diet hindi/bodybuilding diet tips/exercise ke baad kya khain/workout ke baad kya diet
Before workout diet hindi
Gynecomastia, also known as the Man Boobs is a common disorder of endocrine system in which there is non cancerous increase of male breast tissue. It is thought to be caused by an when the female sex hormone increases a little too much as compared to the it’s male counterpart, the androgen.
Man boobs are common in new born babies but it hardly stays for 2-3 weeks. Then, it is also common in older males due to natural decline in testosterone.
But, it is a major problem when it comes to adolescents. As many as 70% of them getting affected by it.
Poor nutrition, side effects from medicines and use of steroids may also lead to man boobs.
So in this video, I share with you 7 tips including the specific exercises that will help you get rid of the man boobs.
1. Lose weight
There are high chances that after you lose fat, you will get rid of man boobs also. So eat a healthy and balanced diet and workout regularly to lose weight. I had recently written a detailed answer on “how to lose weight” on a website called Quora. You may want to check it out.
Follow the tips mentioned in this write up and you will see your fat percentage dropping.
2. Cut down Alcohol
Alcohol intake produces a suppression of plasma testosterone.
3. Take no stress
I understand that this physical condition can be really embarrassing. However, it is not dangerous. Please do not feel stressed about it. Stress makes the cortisol level go up and testosterone level down making the condition even worse.
4. Eat healthy fats
A male should consume around 70 grams of healthy fats everyday. Healthy fats boost our testosterone levels. Nuts, seeds, fish are some of the great options. Well, I have talked about healthy fats in detail in my grocery shopping video. Check it out by clicking on this link.
5. Sleep well
Again, lack of sleep can decrease our testosterone levels. So make sure you take a sound sleep of 7-8 hours daily.
6. Leg workouts
Even a single leg workout session can improve the testosterone levels drastically. So, do not miss your leg workouts especially when you are dealing with man boobs.
7. Gyno workout
Some of the specific exercises which will help you get rid of extra chest fat are bench press, inclined dumbbell press, pull over and dumbbell fly. There are some great push up exercises which will help you lose the chest fat. One of the most effective are close grip push ups, inclined push ups, elevated hand push ups.
Checkout my chest workout at home video wherein I share with you 9 different types of push ups which hit almost all areas of the chest.
To add, one must avoid junk foods when suffering from this physical condition. However, if you are not able to control your cravings, checkout this video which may be very useful to you.
In 75% of the cases, man boobs disappear automatically within a span of 18-24 months. However, even after following these tips if you are not able to get rid of them, I would suggest you to consult a doctor.
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This past year has been an incredible one. The coolest part? Exercise and foods do not feel like enemies or paradoxes anymore. They
are delights. Finding healthy weight loss has completely transformed my life, and I know that you too can turn your thoughts and feelings towards a healthier lifestyle. Now before you roll your eyes and lose faith, please just trust me on this. Watch the video to find out my 5 TIPS to do so and HOW everything changed (and yes, how I lost 50 pounds). I love you guys!
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Today I am sharing my 2018 health goals! I will break down how I plan on achieving them so you can get motivated to het fit and healthy this year!
1. Lose Weight/ fat loss + Restore My Metabolism
2. Get stronger in crossfit + my endurance training
3. Mindfulness + Mediation + Yoga
This year I am focusing on balancing my hormones + getting my body back! This diet plan will still be based around macros and flexible dieting but I will be under the guidance of a new coach! Let me know if you like these videos and want to see how I meal plan for fat loss or my workout routine!
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Many people thi
Don’t Skip Breakfast
Breakfast the most important meal of the day
The biggest No No! Scientists have spent hours and hours locked up in their caves to come up with hard facts which prove that eating breakfast will help your body control your weight. Some people skip breakfast as they think it will help them lose weight, but in doing so this actually creates an adverse effect, by reducing the body’s metabolism. It is also thought to encourage us to snack more on high caloric sugary foods throughout the day because you feel hungrier.
Eat Regular Meals
Eating the correct portion sizes little and often
Research shows that eating regularly during the day helps to burn calories at a faster rate as well as reduce the temptation to snack on foods high in fat and sugar. The freefitness nutritional plan is based on this principal, and teaches you the best way to do this. Eating regular correctly portioned, balanced meals throughout the day, helps regulate insulin levels and boost metabolism, giving your body the energy and mental focus it needs to bounce through the day.
Pre Workout Meals
Fueling your body before physical activity
Eat 1hr to 1hr 30minutes before exercise to give your body the fuel it needs to get the best results from your workout. By eating in this window before you exercise, you optimize your energy levels and give your body to the ability to perform at its maximum, which in turn will result in overall increased performance and a greater benefit from your session.
Post Workout Meals
Replenish and re-nourish after exercise
After your workout, your body will need the correct foods in order to recover and repair. Eating within 1hr after exercise is the ideal recommended window to give your body the nutrients it needs in order to do this. Try to eat a balanced mix of protein, carbohydrate and vitamins, to help muscle recovery and replenish diminished energy levels. Also drink plenty of water, to help rehydrate and replace lost fluids.
Eat Plenty of Fruit and Veg
5 a day, keeps the doctor away…
Fruit and vegetables are low in calories and fat, and high in fibre, which combined, are essential ingredients for successful weight loss. They are also, by nature, our bodies natural food source, containing plenty of vitamins, minerals and other nutrients which our body needs to function at its best. You should aim to eat a minimum of 5 portions a day, of mixed varieties, in order to benefit from the broad range of key nutrients these different foods provide.
Drink Plenty of Water
Up to 75% of our body is water. It makes up our foundations and is essential for healthy and general bodily functions. People often confuse thirst with hunger, and can end up consuming extra calories when a glass of water is really what you need. As a general rule you should aim to drink at least six to eight glasses of water a day (approx 1.2 litres) and more (a minimum of 2 litres) if you are exercising or if its warm.
Eat High Fibre Foods
Have you had your weetabix?
Fibre is good for you, fibre is your friend! Foods containing lots of fibre will keep you feeling fuller for longer, which is perfect for losing weight. Fibre is found in various food from plants, such as fruit and vegetables, to grains, oats, wholegrain bread, brown rice, beans, peas, wholegrain pasta and lentils.
Always Check the Label
Think about what you are buyin
Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on any weight loss plan. Natural foods, fresh meats, fish, eggs, grains, fruits, vegetables and other products, don’t have labels, because what you see is what you get, these also happen to be the best foods for us. Think before you buy pre-made meals and snacks, check the labels to see what you are really putting in to your body and ask yourself, do I really need it?
Don’t Ban Foods
Come on give yourself a break!
Don’t completely ban foods from your weight loss plan, especially the ones you like, doing this will only make you crave them more. There’s no reason you can’t enjoy the occasional treat, just keep things sensible, stick to your fitness regime and stay within your daily caloric allowance.
Watch Your Alcohol Intake
Try to drink
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With the start of 2017, everyone wants to have a healthier lifestyle. I share some tips on how you can start eating healthy, stick to it & change your life!
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