health and fitness

The ketogenic diet is a very low-carb, high-fat and minimal amount of protein diet.This done to reduce the drastic amount of weight by cutting sugar molecules. NOTE: Carbohydrates are are the union of sugar molecules. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. Ketogenic diet is done to reduce the blood sugar level and insulin level drastically.This helps in weight loss.Along this it increases the ketones and other health benefits. There are types of ketogenic diet: 1) Standard ketogenic diet 2) Cyclic ketogenic diet 3)Target ketogenic diet 4)High protein ketogenic diet Advantages: 1)Low carb diet in keto helps to reduce your appetite. 2)Low carb diet leads to more weight loss. 3)Keto helps to increase the level of good cholesterol. 4)Reduce the insulin and blood sugar level. 5)One who has a high blood pressure,It helps to lower the blood pressure 6)Helps to ach

What is protein supplement?Why people choose? Basically everyone of us run behind our daily work and routine.Due to stress and daily lifestyle of the computer activities many people suffer from lack of nutrition. The main idea of the protein supplements is that they are made up of essential macronutrient which help to build lean muscles in one's body and Repair the tissue and take care of the harmonal activity.With the help of protein powder One may aid in loosing fat and build lean muscles. Why people prefer it? Many people prefer protein powers because its main idea is to satisfies the daily intake of the macronutrients. Some people who are busy with their schedule ,but proper with their fitness activities,or who are athletes use these protein stuffs.The one who don't have time for cooking and skipping their meals ,protein powder will be helpful for that kind of people for satisfying their macros And in other cases the one is a gym goer and not able to consume eno

Overview: Ketogenic diet is most commonly used for weight loss.In ketogenic diet ,the diet is based on macro split up which shocks normal person. In ketogenic diet ,the person will consume high amount fat(good fats), moderate amount of protein,low in carbs..This is done done because,the diet focuses on the body but burn fat rather carbohydrates,which lasts longer.This aids in weight loss Some foods that will be in ketogenic diet 1)cheese 2) Avocados 3)eggs 4)Seafoods 5)meats 6)yogurt 7)butter

CAN BODYBUILDING BE OUR PROFESSION? Absolutely no! Bodybuilding cannot be made as a career ,ideally Lifting weights should be your full time job.Like other profession has a huge income for paying the athletes,where as in bodybuilding it is not done.The prize money that they get will be final.In very rare cases they get into modelling industry, film industry atnd they start coaching people . Bodybuilding is not a multimillionaire sporting endeavour,when compared to other sports. Lifestyle of a bodybuilder? The answer for this will be yes they earn but in very less amount.Like their main goal and focus should be on building muscles and performing the competition and achieving it.They sustain that kind of lifestyle. You have to dedicate so much time for training, dieting. Resting will be full  time job but suddenly you might find yourself making sacrifices to your training that you can’t afford money for training. In what way does normal bodybuilders earn? Their main source of

Are they good and essential? Yes, mass gainers are good but not essential.Mass gainers are nothing but the supplements which filled with more calories.Mass gainer helps to build mass in one's body.They are packed with high carbs, moderate amount of protein and some amount of fats which results in more calories. Mass gainers are the effective way to increase the calorie intake.Unlike other proteins like whey,isolate whey, casein protein ,mass gainer are not rich in protein.If one is suffering to full fill his calorie intake mass gainer a full fills it. Note:Mass gainers act as a meal replacer Mass gainer are not essential because it contains large amount of carbs,sugars,and other substances,it may cause digestion problem.Instead,food which contains high carbs,complex carbs,high protein and good fats can be consumed 

Tips for gaining weight: One should have well balanced diet by splitting up his macros properly Macros: proteins,carbs,fats One can gain healthy weight when his calorie intake is more(surplus). Consumption of high protein food,and complex carbs foods are recommended. For ex: if  'X' maintenance calorie is 2000/day. For gaining weight 'X' should consume 400-600 calorie extra(surplus) Performing workout 3-5 times/week in the gym.Use compound lifting techniques to build mass.Perform 70% compound movement and 30% isolation movement. Note:Cheat meals(junk foods) only once in 10 days are recommended.

Skinny?Foods to eat for weight gain High calorie foods: 1) Bananas 2)Greek yogurt 3)Sweet potatoes 4)Almonds 5)Peanut butter 6) Avocado 7)Milk 8)Beef 9)Oats smoothies 10)Chicken 11) Rice 12)Whole eggs

Obesity?Some natural foods that helps weight loss. 1) Health breakfast (complex carbs -oats,banana) 2)Green veggies 3)Egg whites 4)Salmon 5)Green leaf(spinach) 6)Beans 7)legumes Tips:Cut down sweets Stop eating processed foods Avoid junk Eat high protein foods Less carbs at night

Not achieving your goals? It is due to lack of motivation.The lack of motivation can be caused mentally or it may be in the other form.But remember why you started..Dont just simply praise your motivation star on social medias or the who see in daily life (say he is so fit,he looks smart,He looks hot)and you start working for a days or the other and you leave as such.Its due to lack of motivation.  If u lack your motivation in achieving in goals,boost your self confidence,work through progression slowly and again remember why you started. Try to achieve them. 1) Remember why you started 2) Progression matters 3)Take a break when needed 4)Have a supportive platform 5)Dream big,progress slowly

Whey protein and their benefit: Whey proteins are nothing but The mixture of isolated form of whey.whey proteins are the liquid form of whey which are separated from milk during production of cheese.Some protein powder that is sold in the market worldwide are 1) concentrate whey 2) isolate whey 3) casein whey In simple words whey is nothing but ,which is found in the watery portion of the milk  Benefits: 1)Good quality source of protein 2)Promotes recovery and builds muscles 3)May helps to reduce inflammation

Tips to boost athletic performance: 1)Proper balanced nutrition,say(intake of protein,carbs, essentialfats). 2)Consume complex carbs 2hours prior your workout 3)Preworkout supplements are recommended,to have a intense workout (Eg-creatine, Preworkout supplements,beta alanine)which increases muscle mass 4)Post Workout recovery shakes must(whey,isolate whey) 5)Consume 2g of fishoils for omega3 fatty acids 6)intra workout supplements are recommended ,but not essential (bcaa supplements) 7)High protein dinner. 8)Proper sleep ,which aids in rest and recovery.

The best tips for boosting athletic performance are : 1)Have focus on your goals 2)Do compound lifts,so it increases strength 3) Do ground workout,rope battles,so it increases power 4)Do calisthenics,so it increases endurance 5) Improve your mobility workouts 6) Proper sleep,for rest and recovery

Disadvantages of creatine. Creatine is one of the most researched and most tested supplements worldwide . Effects of creatine comes when the proper routine is not followed proper routine (say minimal dosage ), Say(not drinking enough water) Minimal dosage:3-5g/day Water to drink:atleast 4litres/day Effects : Kidney stone Bloating Dehydration Muscle cramps Liver damage 

Creatine is dietary supplements used worldwide by the athletes ,which help to boosts their athletic. Creatine supplies energy to the cells In the body including muscle cells by increasing the formation of ATP(adinosine triphosphate).Some of the benefits are it maintains muscle mass , boosts athletic performance, promotes recovery.

1) creatine increases muscle size 2)It increases strength 3)Aids in recovery  4) Increased power output 5) Increase ATP in muscles 6)Reduces bad cholesterol 7)improves blood flow

I'm a 19-year-old college student and weigh about 80 kg. How can I lose 10 kg in a half year? It is easy to loose weight,one should stay in calorie deficit and do proper gym session and cardio session Empty stomach cardio helps more calorie to be burned Healthy weight loss is about 1–1.5 kgs per week Exercise: Burpees Squats Squats jump Lunges Mountain climber Jump rope Planks Deadlifts  For some exercises visit my Instagram page - @prashanth_aesthetics

It take lot of time to reduce weight without exercise (say 1-2years or more).. 1)Eat only when you are hungry.Tht should be eaten in less quantity 2)Eat carbs in source of veggies and fruits  3)Avoid stress 4)Don't eat snacks all time  5)Go for morning walk stay in proper calorie deficit.empty stomach cardio . Perform static and dynamic stretching 15 minutes a day.

What types of supplements really help you? There are supplements that really work on different basis like lean muscle development, bulking phase, cutting phase.Supplements which are essential and help building muscles are maintaining health are, Whey protein Creatine Mass gainers Bcaa(branched chain amino acids) Fish oils Multi vitamins For a normal gym goer whey protein or mass gainer are enough based on their needs.

I have been working out for 4 months, but my fat on chest and belly is still there.Why ? When based on science any single part of muscle fat cannot be loosed .With the cardio training one can loose over all body fat .With the proper workout routine and a calorie deficit diet one can reduce their chest fat and belly fat . Chest fat can be reduced by performing bar dips ,flat press,inclined press, crossovers and pullovers Where as it comes to blelly fat ,one should perform cardio exercises,work on their abdominal muscles . Eg-planks,crunches,leg raises, twists Visit my IG page -@prashanth_aesthetics

What should I do if stress is making me lose weight? Do prefer yoga session ,have healthy balancing life.Prepare your daily routine.Stick to mediation.Have daily walk for atleast 25 minutes in the early mornings.Eat food which are rich in proteins,vitamins.Eat fish atleast once in week which promotes omega fatty acids. Protein enriched foods like Chicken breast Tuna Salmon Lean beef Whey protein Casein protein Egg whites Carb sources like: Sweet potatoes Potatoes Oats Bananas Apple

What can I do to make my skin whiter? Naturally skin cannot be made white .It will be normal genes one has.Only thing is it can be made to glow.Drink lot of water (atleast 4litres).Don't stress yourself.Stick to fitness and yoga sessions.Eat home cooked foods.Avoid oily foods.Have vegetables in your diet.Vitamin helps plays role in this.Use sunscreen lotions.Apply rose water on face every before sleep.

How do I increase my stamina for bodyweight exercises? Eat whole foods.Eat home cooked food.Perfom cardio,hiit Workouts, avoid masturbation before or after weight training.Perform Hiit exercise.stamina building exercises  Burpees Squats jump Lunges High knee Jump rope 

Will we lose weight if we cut out sweets? Yes definitely one should cut sugar they are cutting weight .Moderate amount of carbs should be taken .Have high protein diet .Perform cardio and weight training.Weight training help to build muscles and loose fat with diet that you follow !always stay in calorie deficit.sugar can be taken in form of natural like fruit sugar,which very much help for satisfying the vitamin and mineral content

Oats,bananas are one of the complex carbs source which help to digest after a long time (keeps energetic throughout the day).Caffeine (coffee) is one of beverage or it comes in form of supplements,sports drinks is one which the human very alert .But caffeine should not be consumed 6 hours prior of sleeping.If consumed it disturbs the sleep . Fatty fish Oats  Banana Avcados Sweet potato Coffee Honey Eggs

It is easy to loose weight,one should stay in calorie deficit and do proper gym session and cardio session Empty stomach cardio helps more calorie to be burned Healthy weight loss is about 1–1.5 kgs per week For exercises visit my Instagram page - @prashanth_aesthetics