ame="propeller" content="02f1b642def36e05354c3e5076063240"> February 2019 ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley

Does cardio reduce muscle ?

Most of the people think cardio as a long, distance running , cycling or any physical activity that is done for longer duration.

But what is cardio ?

Any physical activity that increases our heart rate is cardio which means that weightlifting is also a type of cardio but the increase in heart rate due to lifting weight is for a shorter span. So cardio may be treated as any activity that increases the heart rate for a longer span. Activities that are considered under cardio are running,HIIT, Swimming,circuit training and rowing.

What does cardio do to your body?

Cardio is an exercise of the heart. Doing cardio increases the heart rate it also increase the amount of blood flow in our blood capillaries. It also has other benefits like lowering blood pressure, relieving stress ,weight loss ,healthy heart etc.

Does cardio reduce the muscle ?

No cardio does not reduce your muscle . Your muscle loss is due to your diet .If you are taking adequate calories along with sufficient protein intake ,you will not loose muscle. But if you are in a calorie deficit and lack in protein intake you will loose muscle whether or not you do cardio.
Our body needs protein to rebuild and repair muscles,if we are taking protein below our daily protein requirement ( Daily value of protein required may vary according to your amount of physical activity,age,sex and body goals ) our body will become deficit in amino acids. To deal with this our body starts using muscle as fuel as the muscle is build from protein and amino acids are the building blocks of protein.
The loss of muscle depends majorly on your diet. The only scenario that cardio will lead to muscle loss is during long distance running as the body may go into catabolic stare and start utilizing your muscle as fuel instead of fats.


Doing cardio does not reduce muscle, loss of muscle depends on your diet, If your diet is in calorie surplus with high protein intake there won't be any muscle loss, However lack of protein intake may lead body going into catabolic state which leads the body to cannibalize its own muscles.


With increasing awareness of health, Green tea has become very popular. Green tea is made from unoxidized Camellia senesis leaves and buds.


Green tea is one of the healthiest beverage due to presence of antioxidants and nutrients that are great for human body.It has many amazing benefit, In this article you will learn its health benefits.

1 Anti cancer
Cancer is caused due to uncontrolled growth of cells.Many studies have shown that green tea stops the growth of cancer cells due to its antioxidant property. These include cancers of the lung ,skin,breast,liver,colon and pancreas.

It is highly recommended to drink green tea as it reduces the risk of cancer.

2. Loose weight and body fat
Pick any fat burner in the market and look into its ingredient list , almost 90% of them will have green extract in them. It is due to the fact that green tea increases are metabolism and fastens the fat oxidation process leading weight loss.

3. Reduce the risk of diabetes
Diabetes is the burning health issue and a life long disease that affects our blood sugar levels.Green tea helps in controlling are blood sugar levels and insulin insensitivity.

4. Less risk of cardiovascular disease
Heart diseases come under cardiovascular disease , heart attack and stroke are the major cause of deaths worldwide.

High blood cholesterol is one of the major reasons of heart attach , Studies have shown that drinking green tea reduces the cholesterol level in blood reducing the risk of plaque formation in artery walls and narrowing of blood arteries.

5. Green tea improves health
Green tea is high in antioxidants that helps in preventing cell damage and production of free radicals. Free radicals play a major role in aging and other diseases.

EGCG (Epigallocatechin Gallate) is one of the most powerful compounds found in green tea. It has been studied that EGCG helps in treating various diseases and may be one of the main reasons green tea has such powerful medicinal properties.

6. Reduce stress and inflammation
Studies have found that green tea might be helpful in preventing dental cavities, stress ,chronic fatigue. It is also helpful in treating skin conditions  and improving arthritis by removing inflammation.

7.Improves brain health
Green tea contains caffeine, but not as much as coffee. Hence ,it offers you the benefits of caffeine without producing the jittery effects of too much caffeine.

Caffeine blocks the activity of adenosine,an inhibitory neurotransmitter in the brain. As a result it improves the firing of neurons and enhances the brain health.




What is fish oil ?
When we talk of fish oil ,we are talking about ‘omega 3’ and when we talk of omega 3 it is for our heart . We need our heart to be healthy as Heart is the most important and powerful organ in our body . Any dysfunction in our heart is fatal.
Fish oil comes from the tissues of oily fish and contains two types of omega-3 fatty acids, known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Most health organization suggest that for healthy adults the daily recommendation of omega 3 is 300-500mg. We get omega 3 from our diet by consuming nuts,seeds,fish and whole egg.
If we are getting the daily recommended omega 3 from our diet than there is no need for any supplementation.
But as we know India is ranked No.1 in heart problems. Most of the people are not getting . Aiding eye problems enough omega 3 that is when we need to add Fish oil supplement to our diet.
Benefits of fish oil
1. Healthy heart :
Heart diseases are the leading reason of death worldwide. Fish oil has the below benefits for our heart :
  • Increases the levels of ‘HDL ‘ good cholesterol .
  • Also many studies have found that fish oil is beneficial in controlling elevated blood pressure.
  • Reduces the chances of abnormal heart beat.
  • Reduces the chances of sudden death in people suffering from heart disease.
2. Healthy skin
Our skin is made of omega 3 and it becomes damaged with exposure to sun and aging. As fish oil is rich in omega 3 it helps in maintaining healthy skin.Fish oil keeps your skin hydrated and helps in stimulating the production of healthy skin cells. It can also help in keeping our skin soft and glowing.
3. Aiding eye problems
Omega 3 helps reducing vision problems later in life. Many studies have found that individuals consuming high dosage of fish oil are less likely to develop any macular degeneration ( the most common reason of vision loss )
4. Brain health.
The two main types of omega 3 are EPA and DHA and both are found in fish oil.Both EPA and DHA helps in healthy functioning of nervous system.
There are many other benefits of fish oil like it helps in controlling inflammation, maintaining mental health and weight loss.


Testosterone is the primary male sex hormone which is responsible for sex drive, development of muscles,bones and growth of body hair.

The normal healthy production of testosterone in a male body is 7 mg/day.This is a healthy testosterone production rate, however a lot of males are suffering from lower testosterone levels.

There are a lot of side effects of lower testosterone levels ,some of them are low sex drive, weight gain, difficulty in loosing fat, less energy, decreased bone density and hormonal imbalance.

But we can boost our testosterone naturally by the following:

Workout ( Leg workout- squats,deadlifts,leg press,lunges)

Training legs with heavy squats and heavy deadlifts increase the hormonal flow.While doing leg workout, the compound movement hit more than one muscle group and muscle fibers that are under stress during an exercise are much more resulting in more testosterone being released into the blood stream.


When under stress the body releases the hormone 'cortisol' . Studies show that cortisol and testosterone work against each other.High stress lowers testosterone in men.Keeping your stress level under check leads to healthier testosterone production and overall health.


 Our body naturally releases testosterone when we are asleep.So proper rest/sleep of 7-8 hours is recommended. If you are not taking proper rest than there may be chance of hormonal imbalance.



Many studies have found that eating saturated fats lead to increase in testosterone levels. However saturated fats should be taken in moderation as it may also increase your weight while increasing cholesterol levels in your body.

Foods rich in saturated fats are eggs,butter,ghee,meat etc.

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Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.

For non vegetarians there are a lot of sources of food to complete there daily requirement but in case of vegetarians its a little difficult.By healthy eating of a variety of vegetarian foods, you can easily cover your daily protein requirements.


Legumes family include beans, lentils, lupins, peas,Quinoa, peanuts.They are high in protein ,fiber and carbohydrates. A cup serving of legumes roughly provide 16-18gms of protein and 45-50 gms of carbohydrates, making the carb to protein ratio 3:1 which is good for muscle building.
Fibre present in legumes also prevents insulin spike and cardiovascular problems.

Soya products

Soya family contain the most protein rich foods like tofu,soya chunks,soya beans, soya sauce and soya milk. A 50gm serving of soya chunk contains 25 gm of protein , however it also contains 33 gm of carbohydrates.
250 ml of Soya milk contain 9 gms of protein while 200 gms of soya paneer contain about 28 gms of protein.
However soya products are rich in protein but consumption of the same also leads to rise in estrogen level so it is recommended to keep the daily intake of protein from soya products below 25gms.

Milk products

Milk contain both casein protein as well as whey protein. 250 ml of non fat milk contains 9 gm of protein. Milk is also rich in calcium so it is beneficial for bones too.
It is recommended to take non fat milk as the fat present in milk is mostly saturated fat which will lead to higher cholesterol levels.
Other milk products like curd,yogurt,cheese,paneer are also rich in protein and should be consumed.



When it comes to building muscles the most important nutrient is protein and question comes up how much we need it

Proteins are the main building blocks of your body, used to make muscles, tendons, organs, as well as enzymes, hormones and neurotransmitters .
Proteins are made of amino acids , Some amino acids are produced by the body while the remaining is to be taken from diet. Animal products like chicken,eggs,mutton, dairy products are a rich source of protein and contain almost all the essential amino acids.
For vegetarians foods rich in proteins are tofu,soya bean,paneer,milk,lentils , chickpeas,cottage cheese,quinoa etc.

Eat protein to gain muscle
Muscles are built from protein. Muscles are broken constantly and rebuilt.
To rebuilt muscle we need to intake more protein i.e there should be a positive protein balance.The positive protein balance makes it easier for the body to repair the muscles as well as built new and stronger muscle fibers
Eat protein to loose fat
We need to be in a calorie deficit to reduce fat.
Being in a calorie deficit may help in loosing fat but muscles are also lost in the process. Studies have found that increasing protein intake helps in loosing fat but also it helps in maintaining muscles that you have already gained.
How much protein you need ?
So an individual who wants to gain muscle should eat more protein rich food.
But when it comes to people who are physically active i.e whether it there job that requires physical work or they are into gym/exercising , The amount of protein required for such individuals increases. The increase in the protein requirement is due to the increase in muscle breakdown which are required to be repaired and built back and protein being the building block of muscles more of it is required.
A normal person who is into some physical activity may require roughly 1.3-1.5 gms of protein per kg of his/her body weight.
However when the goal is to gain muscle mass, a common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg .
The amount of protein an individual needs depends on his/her age, body goals,daily physical activity .Its difficult to give exact figures but my recommendation is to keep your daily intake of protein to at least 1.3-1.5 grams per kg of your body weight and if your goal is to increase muscle mass than the protein intake should be 2-2.2 gms per kg of your body weight.

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As we already know that there are three main macro nutrients i.e carbohydrates,proteins and fats.
Carbohydrates are the major source of energy that our body utilizes for its daily work.
Nutritional facts
  • A gram of carbohydrates contain 4 calories which is equivalent to that obtained from protein.
  • It is the primary source of energy for our body and fuels our muscles during intensive workout session.
  • Carbohydrates is easily absorbed by our body and broken down to glucose. The glucose is then utilized by our body for various functions.
  • It prevents the protein to be utilized as an energy source.
Types of carbohydrates:
  • Simple Carbs (Sugar): Simply carbs is simple sugar that gets quickly broken down into glucose and are absorbed into your blood stream leading to rise in blood sugar level. Simple carbs are mostly found in processed foods,sugar,white bread ,potatoes,etc.
  • Complex Carbs (Fiber) : Complex carbs contain fiber and digest slowly and do not raise the blood sugar level. Complex carbs are found in oats,brown rice, whole grain foods etc.
Which should we take complex carbs instead of simple carbs ?
  1. Simple carbs just add calories to your diet and have very little nutrition value.T
  2. Simple carbs lead to blood sugar spikes.
  3. Consuming simple carbs may increase the risk of diabetes.
  4. The fiber present in complex carbs are beneficial for our digestive system.
  5. Complex carbohydrates are rich in fiber,vitamins and minerals.
  6. Complex carbs help in lowering down the LDL (bad cholesterol)
  7. Complex carbs maintain the blood sugar levels as they are digested slowly and take longer time to absorb in blood stream
Complex carbs are much more nutritious than simple carbs. Eating complex carbs is much more beneficial for our health, However simple carbs only add calories to our diet with very less nutrition value.

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Fats are always linked to the prime cause of being obese/fat but is it really true ? .
Lets break it down !

What are fats ?
Our food comprises of three main macro-nutrients Carbohydrates, Proteins and Fats.Fats are essential source of fatty acids . A gram of fats contains 9 calories while both carbohydrates and proteins have 4 calories per gram.

Why fats are necessary ?
  • It is a source of fatty acids which facilitates the transportation ,absorption and digestion of vitamins A ,D ,E and K.
  • It keeps your skin and hair healthy.
  • Helps in maintaining body temperature.
  • Increases testosterone levels.
The theory of good fats and bad fats
The fats are of 4 types : Saturated Fats., Mono-unsaturated fats, Polyunsaturated fats and Trans fats.

Saturated fats and Trans fats is considered the Bad fat as it increases blood cholesterol and low density lipoprotein (bad cholesterol) levels in body leading to high risk of cardiovascular diseases (Stroke, Heart attack ).

Food sources rich in saturated fat include meat and dairy products, such as Milk, Ghee,butter, coconut oil etc.

Unsaturated fats (Mono Unsaturated fats and poly unsaturated fats) are considered to be good fats as it lowers down the low density lipoprotein (LDL) levels and increases the high density lipoprotein (good cholesterol) levels in the body reducing the risk of cardiovascular disease.

Food sources rich in Mono unsaturated fat include peanuts,peanut butter,Almond butter,avocado,olive oil etc.

Polyunsaturated fats also contains Omega-3 and Omega-6 fatty acids which reduces the risk of high blood pressure and risk of coronary artery disease .
Food sources rich in poly unsaturated fat include roasted soya beans, walnuts,tofu and vegetable oils etc.

Daily recommendation of fat intake in diet ?

Lets consider a calorie intake of 2000 Cal . The amount of calories we can take from fat is 20-30% of the total calories i.e 400-600 calorie , 1 gm of fat contain 9 calories, so making total fat intake 44-66 grams a day.

Now considering the risk of cardio vascular disease due to saturated fats it is recommended to keep the daily calorie intake through it below 6% of your total calorie consumption. We should keep its intake below 14 grams based on 2000 cal daily intake.

The remaining calories can be taken from unsaturated fats which are healthy and beneficial.


Saturated fats ,the so called bad fat are required for a balanced diet but it should be consumed moderately i.e below 6% of your total calorie intake. Moreover studies have shown that it increases our testosterone levels so we should consume it in moderation.

Excess of everything is bad even good fats may lead to obesity if consumed excessively. So maintain the balance between good and bad fats to live a healthy life.

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About Me

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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