Wednesday, June 24, 2020

FAT BREAKFAST VS FIT BREAKFAST

                                                       FAT BREAKFAST VS FIT BREAKFAST 







 • The first meal of the day could be the thing that's holding you back from achieving your weight loss goals.
Apply these tips and you'll be off to a flying start to the day I can't think of anyone that wouldn't benefit from switching to the fit breakfast.

You see the problems with cereal, toast, OJ and those damn cereal bars are that they are all fast acting carbs and often full of sugar.

This means you're starting your day with a big sugar spike and foods that will be digested in not time. This adds up to a quick energy hit followed quickly by the mid morning slump and you hunting for your next sugar fix.

Instead i challenge you to make the switch over to a more sustainable breakfast for at least 2 weeks and see how you benefit!

The protein will keep you fuller for longer meaning you're less likely to reach for that mid morning snack. As a bonus you'll also be feeding your body what it needs to grow some lean muscle and increase your daily calorie burn.

Black coffee can blunt your hunger too.

Water is vital for your body and i am always shocked to hear from people that they don't actually drink water through the day. We are made up of water and not drinking it can have all kinds of negative side effects. Try starting your day with at least 1 glass of water to rehydrate.

Wholemeal carbs and oats take longer to digest than their white alternatives and so the energy is drip fed into your body. This keeps your blood sugar levels low which is great for long term health and will power you through to lunch!

Enjoy breakfast with these smarter options.

As always train smarter not harder!



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         HE IS A FITNESS MODEL GAURAV KAUSHIK 



BEST FAT BURNERS

BEST FAT BURNER




                                                                BEST FAT BURNERS
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1. Lose the last few lbs of body-fat
2. If stuck at a plateau and need help losing fat
3. When you're about to give up on your fat loss goals
4. When your training & diet doesn't work
5. If you hate cardio
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๐Ÿค”How do fat burners work?
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1. Boost metabolism (burn more calories)
2. Give you the energy to train harder
3. Suppress appetite so you don't snack
4. Reduce water weight
5. Help you reach your fat loss goals faster
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Be that guy that comes out of this situation with a shredded six-pack


He Is A Model Gaurav Kaushik



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Monday, June 15, 2020

COOKIE DOUGH AND OTHER DAIT


COOKIE DOUGH,CHICKPEA COOKIE DOUGH,COOKIE DOUGH FUDGE,VEGAN PEANUT BUTTER MUG CAKE,












Five Healthy Vegan COOKIE DOUGH Recipes! ๐Ÿช❤️๐Ÿช *Swipe for all 5 easy + delicious ideas! 1,2,3,4,5 Which is your favourite?..


WHO SAYS COOKIE DOUGH CANT BE HEALTHY ! ๐Ÿค”๐Ÿ’ƒ๐Ÿป✨ Why not try these delicious new recipes๐Ÿคฉ


๐Ÿช HEALTHY BREAKFAST COOKIE DOUGH ๐Ÿช
⠀⠀Makes 4 servings
Blend 1 cup oat flour, 1/2 cup coconut milk from a carton not a tin, 1 cup dates, 1 tsp vanilla then stir 1/4 cup chocolate chips in at the end! ๐Ÿ’ซ


๐Ÿฎ HEALTHY PB COOKIE DOUGH FUDGE ๐Ÿฎ
⠀⠀ 70 CALORIES each
Instructions:
1. In a pan, heat 1/2 cup maple syrup then remove from heat and whisk in 1/2 cup natural peanut butter.
2. Pour mixture in a bowl with 1/2 cup oat flour and mix until combined.
3. Let chill then add toppings. To form, press dough into a lined loaf pan and cut 18 pieces and freeze until you’re ready to eat๐Ÿ™Š๐Ÿ’˜


๐Ÿฉ VEGAN COOKIE DOUGH ๐Ÿฉ
⠀⠀350 CALORIES
๐Ÿ‘ฉ‍๐ŸณSimply add all ingredients but the chocolate chips and blend until creamy. In the end mix in chocolate chips and eat๐Ÿคญjust like cookie dough!


☕️ MUG CAKE ☕️
⠀⠀300 CALORIES
It really doesn’t get easier than this..
Simply add creamy natural peanut butter, dark vegan chocolate chips, whole wheat flour, almond milk, maple syrup and baking powder in a mug and microwave for 1 minute!๐Ÿคค


๐Ÿซ HIGH PROTEIN COOKIE DOUGH BARS ๐Ÿซ
⠀⠀250 CALORIES each
Ingredients in picture.
Instructions:
1. Line a bread pan⁣⁣
2. Mix almond flour and pea protein.
In a separate bowl mix cashew butter, maple syrup, plant milk, coconut oil and vanilla extract. Add the dry ingredients to wet and mix well.
3. Fold in chocolate chips.
Spread evenly across bread pan⁣⁣
4. Refrigerate 2 hours. Cut into 8 bars.
Keep in freezer or fridge! ⠀

⠀ Enjoy!
๐Ÿช❤️๐Ÿช
Which is your favourite 1-5? Comment below!

He Is A Fitness Model Gaurav Kaushik


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Wednesday, June 10, 2020

BICEPS GROWTH

                                                               Biceps Growth 





 ⁣- The bicep consists of two main heads, the short head and the long head. The short head is the inner part of the arm and gives the appearance of fullness. The long head stretches along the outside of the upper arm, and increases the peak of the biceps, when trained.
⠀⁣
✅ When you’re training your biceps, it’s best to include exercises, that target the long and the short head. Any exercise that starts „behind“ the shoulder will target the long head more. ⁣
Do one exercise for the long head, one for the short head and one for the brachialis per week.⁣

8-20 sets for (biceps in total) with 8-15 reps per week. Yes, it’s a big range here, as it’s kinda individual how many sets you need. For example: if you already do a lot of pulling exercises (rows, pull ups, …) you will need less sets, as your biceps is involved in these exercises and will also fatigue. I would recommend to start at the lower range and see how many sets your biceps really needs. If you are able to overload the exercises progressively, it isn’t always necessary to do more sets. ⁣
Remember: these are just guidelines to make you think more about your training.⁣

Frequency 2-6 times per week, I wouldn’t recommend to do more than 8 sets in one session, so split it evenly throughout the week.⁣
⠀⁣
What is your favorite Biceps exercise? Let me know below! ๐Ÿ‘‡⁣ Stay fit๐Ÿ‘Š


SWOLEMATE HOME WORKOUT

                                                     SWOLEMATE HOME WORKOUT





๐Ÿ›‘SWOLEMATE WORKOUT๐Ÿ›‘
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Here are some exercises you can do with another member from your household to add a little more resistance to your training.
.
๐Ÿ”ฅWEIGHTED PUSH UPS (Don’t have a weighted plate? You can use anything, a book, your kid? Lol): 3 Sets x 20 Reps
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๐Ÿ”ฅTRICEP EXTENSIONS (Use a towel or a rope): 3 Sets x 20 Reps
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๐Ÿ”ฅADDUCTORS: 3 Sets x 20 Reps
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๐Ÿ”ฅLEG RAISES: 3 Sets x 20 Reps
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๐Ÿ”ฅLEG CURLS: 3 Sets x 12 Reps (each leg)
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๐Ÿ”ฅSIT-UPS: 3 Sets x 20 Reps

ACNE


                                                                      ๐Ÿ”ฅACNE๐Ÿ”ฅ
-WHAT CAUSES IT?





________________
An estimated 80% of people between the ages of 11 to 30 have acne outbreaks at some point, and nutrition can play a key role in mitigating breakouts.

Dealing with acne can be tricky and frustrating. While not all of these foods may be culprits for you, these are the common foods that often lead to inflammation and breakouts for people. ❌The foods on the left side of the post are those you should try your best to avoid. Not only are they not the healthiest, but they can trigger inflammation and lead to acne as well. In order to regulate hormones and lessen inflammation, it is key to avoid foods that are processed, have refined sugars, and are high on the glycemic index. ✔On the other hand, the right side has plenty of healthier food options, that are anti-inflammatory and low on the glycemic index.

Keep in mind that studies have NOT shown a direct connection between the food you eat and acne; hence this is more anecdotal evidence. That being said, most people find that their acne drastically improved once they eliminated some of these foods from their diet. Try and test some of these foods one at a time(research the “low fodmap diet” for more detailed instructions) and see if you start to notice a difference!

Saturday, May 23, 2020

FOODS TO MAKE FAT LOSS EASIER

                                     Foods to make
                                                FAT LOSS EASIER





Dieting doesn’t have to be excessively hard!


Incorporating the right foods into your diet can make the whole process much more manageable. Check out these solid tips from_ click here

Meat and egg whites are an ideal way to up your protein intake. Egg whites have all protein, and my go-to meat is chicken breast, or tenderloin (which is lower in fat & higher in protein). When purchasing steak, or beef go for the leaner cuts.

For carbs, oats and potatoes are great, because they are very filling for the calories they contain. Sweet potatoes are great too, just make sure not to fry them in a excessive amount of oil.  I would recommend baking, or boiling them.

Berries are another great source of antioxidants and micronutrients. Strawberries give you the most volume per gram, and also are an amazing sweet treat.

Broccoli is my go to veggie because I honestly prefer the taste opposed to other veggies. Broccoli contains fibre/micronutrients and is a great way to add volume to your meals. You want to make sure you’re eating plenty of nutritious foods, especially when your body is in a calorie deficit!

Peanut butter is one of my favorite foods, but can be dangerous when dieting. Since it is so calorically dense, you could make a slight swap. PB2 is amazing for when you want some PB in the oats, or on toast without the excessive calories accompanied with regular peanut butter!

Lastly, don’t be afraid to include some of your favorite foods into your diet on occasion. The key is to use moderation and plan the foods into the diet ahead of time. Instead of having a whole pizza have a slice or two, Instead of eating half a dozen donuts, eat one (or two ๐Ÿ˜‰)!

Hopefully this post helps! Eat right, not less!


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FAT LOSS FRUIT

                                                            FAT LOSS FRUIT



What’s your favorite fruit?๐Ÿ‘‡




“Eat your water” is often a dietary cue that I like to advise my clients in order to help improve their diet, performance, weight loss etc. & common sense should tell you why:1: Diet quality: Instead of aggressively cuing someone to just “EAT HEALTHY”, by instructing them to focus on eating more water you subconsciously “trick” them into sig. improving the quality of their diet as most foods with the highest water content are fruits & veggies. Furthermore, these foods are often the lowest in kcals & highest in fibre/micronutrients which, let’s face it, most people don’t get enough therefore, highly beneficial for further improving overall health, physical performance and prevention of disease. Finally as a result of being high in water/fibre & low in kcals (some also being highly voluminous), when increasing the amount of servings of high water containing foods one can involuntarily reduce caloric intake mainly via increasing fullness, perfect for those wanting to lose weight by making adhering to sustaining a kcal deficit that little bit easier.2: Increases hydration status: As little as 2% dehydration can lead to dramatic decrements in performance, increased fatigue, altered thermoregulatory capability, reduced motivation & increased RPE. Therefore, as hydration is an often neglected component to most people’s diets, eating high water containing foods can help increase one’s water intake to avoid dehydration. In fact, water from foods can contribute up to 22% of one’s daily intake, much higher in European countries who may have higher intakes of fruits & veggies, thus not to be neglected.So the pic has just some of the highest water containing fruits to try & increase if you’re looking to improve the overall quality of your diet and/or aid in weight loss etc. Sourced from the USDA National Nutrient Database (Altman 1961).What’s your favorite? (Nutella excluded ๐Ÿ˜‚)

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MUSCLE GROWTH

               HOW IMPORTANT IS TIME UNDER TENSION FOR MUSCLE GROWTH
(SCIENCE)



.
I got an interesting DM related to Time Under Tension (TUT) and how it affects muscle growth. Guy who sent me that message was confused primarily because a lot of "big guys" are praising TUT over heavy weights and now allow me to explain why "TUT zealots” are wrong. ๐Ÿค“
.
Muscle hypertrophy is a simple "forced adaptation" triggered by a few things
๐Ÿ‘‡
๐Ÿ’กHigh training intensity or training close or to complete contractile failure is crucial because this way all the muscle fibers (type I, type IIa, type IIx) have to contract simultaneously or progressively which is essential for mechanical tension but also muscle damage (mostly during eccentric contraction).
Both mechanical tension and muscle damage are hypertrophy triggers with MT being essential.
๐Ÿ’กIncrease in total training volume is the primary driver for growth because your muscles have to be put under more stress (total workload) over time in order to trigger that forced adaptation.
.
๐Ÿ”ดIf you're using slower reps with the purpose of increasing TUT, the first thing that's gonna happen is that you'll be forced to use lighter weights which will automatically result in both lower training intensity and lower total training volume.
.
What does the research say?๐Ÿค”
๐Ÿ’กEvery study done so far which was comparing fast vs slow reps found that as long as the total training volume was matched between the groups; the difference in terms of hypertrophy was insignificant (and fast reps always lead to better strength gains).
๐Ÿ’กThese studies also found that a lot of subjects using slower reps were forced to use lighter weights which resulted in lower total working volume and automatically in less muscle growth compared to "fast reps" groups.
.
๐Ÿ”ดMain premises behind TUT is that it increases muscle damage (slow eccentric) and localized metabolic stress (blood occlusion, lactates build up, phosphatidic acid release...) and it should result in greater hypertrophy response which obviously just isn't the case since mechanical tension and muscle damage are directly linked to training intensity (loads and volume).
Extension in the comments ⬇️


cont.....
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Thursday, May 21, 2020

WHAT CAUSES FAT GAIN


                                     ๐Ÿ”ฅFAT GAIN๐Ÿ”ฅ


________________
If you’re in a calorie surplus, no matter what you eat will make you gain weight, as your body is intaking more calories than it is burning. No, it’s not insulin that’s storing fat and causing excess weight gain. Although it can play a defining role in one’s hunger, it will only indirectly lead to an overconsumption of calories, which means at the end of the day, it still comes down to being in a calorie surplus.


cont......
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QUARATINE BACKYARD FITNESS

                                                   QUARANTINE BACKYARD FITNESS









If my content helps you, make sure to follow me for more fitness tips ๐Ÿ’ช๐Ÿป
-
Feeling lazy?! Go and get active with this workout that can be done in your back garden ๐Ÿ”ฅ
-

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Friday, May 15, 2020

HOME WORKOUTS TO DO DURING LOCKDOWN

                    HOME WORKOUTS TO DO DURING LOCKDOWN






-
Each workout comes with demonstrations of each exercise, adjusted levels of difficulty and reps/sets.
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BUILD-A-CORE By (https://www.instagram.com/gauravkaushikindia/)
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The core is broken down into upper abs, lower abs and obliques. 12 exercises total, 4 for each part, all color coated. These exercises have worked wonders for me over the years making my core alot stronger and more defined. Not saying they are ideal for you, but give the workout or some of these exercises a try and im sure you will see results if you stay consistent
CORE WORKOUT (REPEAT CIRCUIT TWICE)

1. Crunches (20 Reps)
2. Side Plank (20 Seconds)
3. Reverse Crunches (15-20 Seconds)
4. Knee Crunches (15-20 Reps)
5.Elbow to knee Sitting (15-20 Reps for each knee)
6. Leg Raises (15 Reps)

REST FOR UP TO 2 MINUTES
7. Sit Ups (20 Reps)
8. Toe Taps (15-20 Reps for each side)
9. Scissors (20 Seconds)
10. High Crunches (15-20 Reps)
11. Sitting Twist or Russian Twist (20 Seconds)
12. Bicycles (20 Seconds)


A FITNESS MODEL GAURAV KAUSHIK ...........




CONT........

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TAG-SAVE-SHARE Thank you all for the support

.

WHY YOU CAN’T LOSE FAT

                                                   WHY YOU CAN’T LOSE FAT 






-
If you enjoy my content, make sure to follow me, https://www.instagram.com/gauravkaushikindia/ for daily fitness content ๐Ÿ˜.
-
If you’re struggling to lose fat, it’s likely because you’re not in a caloric deficit (eating below your maintenance calories). However, to break it down further, these are some reasons why you might not be in a caloric deficit even though you think you are.
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Liquid calories aren’t necessarily “bad” but they can accumulate easily without noticing. Further, they don’t do much in terms of satisfying your hunger which will likely lead to having to eat more calories to feel satisfied.
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Oil is literally the most calorie dense food/substance you can consume. If you’re frequently using oil to cook and not considering it, you’re consuming a bunch of extra calories that you’re not aware of.
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Similar to oil, nut butters, nuts, and seeds are some of the most calorie dense foods. These foods alone don’t cause weight gain. However, a serving of these is much smaller than you’d think and if you’re loosely estimating when you eat these, you can easily be eating several hundred more calories than you think.
-
Weekend bingeing is another downfall. You may be spot on with your diet during the week but then go savage on the weekend. Depending on how much you go off track on weekends, you can easily erase any progress you made during the week.
-
Lastly, the more sedentary you’re lifestyle is, the fewer calories you’ll burn during the day which means the less you’ll have to eat just to maintain your weight. You can compensate by doing cardio and/or making an effort to get more steps in each day.
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FAT BREAKFAST VS FIT BREAKFAST

                                                       FAT BREAKFAST VS FIT BREAKFAST   • The first meal of the day could be the ...