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

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


There are a lot of testosterone boosters available  in the market that claim to increase the testosterone levels and help in muscle building. But do all these claims given by them have any significance or is it just a marketing strategy to sell a product ?. Lets break it down !

What are Testosterone boosters ?

These are herbal products which claim to use non-steroidal means to increase your testosterone output. They claim to boost your Testosterone levels  by 'maximising your natural production' in some way or other. This sounds pretty cool and worthy enough to buy them, but there aren't any researches that has actually come up with anything to support this claim.

'Tribulus' one of the most widely used test booster. Individuals consuming tribulus suggest that it improves sex drive and erectile function.Other studies show a small improvement over placebo in humans (though this was not statistically significant) which would suggest testosterone levels are  increasing. This could be explained by other things, though, as libido and erectile dysfunction are affected by way more than just Testosterone  levels.When this hypothesis is tested in athletes there is no increase in performance seen,However if  hormone levels are increased then the athletic performance of an individual should also increase but no such effects were seen in athletes taking tribulus.

Then we have Maca,it is a root which claims to increase  the strength,gain muscle and boost energy when consumed. However studies show that consuming maca definetely shows  improvement in libido,sperm quality, fertility and reduce anxiety but as far as gaining muscle and strength is concerned there are'nt any scientific studies to back up the claim.

And finally, we have D-Aspartic acid which is another product that claims to boost the testosterone levels  A few years back there was all kinds of excitement in the supplement industry because a patent had been filed based upon a study indicating around a 40% increase in testosterone after DAA supplementation. Suddenly DAA was in everything doon enough, however, more studies were done to re-test the claim and found that there were mixed results some studies  suggest that it does increase testosterone levels however the other shows no change in the testosterone levels.

A limited study showed that consuming DAA had no effect on muscle gain and athletic performance. However it does increase the fertility in men by increasing sperm quality and quantity.
Overall this seems like testosterone booster  had a ton of promise, but all of these claims falls flat every time.

lf you want to really improve your natural testosterone just check this below article : 




Glutamine is the most abundant amino acid

which is produced within our body and plays a key role in metabolism.Glutamine aids in increasing our body's natural growth hormone production.Glutamine does not only maintain intestinal function, it is one of the primary sources of energy for our immune system. Having enough Glutamine is a very important and necessary supplement, especially for individuals who are following high intensity training program and are looking to build muscle. Glutamine can promote muscle growth, limit muscle loss and improve muscle endurance.


Glutamine is produced within our body , However sometimes the glutamine requirements of our body becomes more than it can produce.Therefore it is considered essential amino acid which should be taken through either diet or supplementation to meet the body requirements.



Research has found that Glutamine supplements can help maintain muscle mass by preventing protein breakdown and improving glycogen synthesis therefore increasing muscle glycogen stores basically the energy for your training sessions.Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

The depletion of Glutamine caused by intense exercise causes suppression of the immune system until Glutamine levels are restored through either diet or supplements, the period of suppression opens the body up to higher risk of infection.Glutamine will prevent the breakdown of muscle, enable your muscles to store more energy for exercise, reduce post workout soreness, and boost your immune system.

Adding this into your day to day will not only help with athletic performance, muscle recovery and immune health, but it is also essential for proper gut health. Glutamine plays an important role in helping your small intestines absorb the nutrients from the food you eat meaning if you have adequate glutamine levels, you are less likely to suffer from digestive issues.


Since glutamine is an amino acid which is produced within a body and is found in foods,there is no concern of it's harmful effects.

It has been estimated that a typical diet should contain 3-6 grams of glutamine. But for people with higher requirement of glutamine may take dosage between 8-10 grams.Even though there is no evidence of harmful effects of overdosing glutamine but it is recommended to keep the dosage below 15 grams.


What are BCAAs ?

The BCAAs are made up of three essential amino - leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements.BCAAs are usually taken in order to boost muscle growth and reduce muscle fatigue after exercise. There are evidence that BCAAs also helps in weight loss and increase the endurance levels of an athlete.

What is the use of BCAAs ?

When the body is under stress, BCAAs act directly on muscle cells and promote protein synthesis ,the higher the protein synthesis rate the more will be the muscle growth-the goal of all bodybuilders. BCAAs also help prevent protein catabolism (muscle breakdown) by acting as a readily available fuel source for muscles during intense workout sessions.

Benefits of BCAAs ?

BCAAs has so many benefits :

-- It enhances muscle protein synthesis leading to higher muscle growth,however BCAAs need to be backed up with high protein diet to harness its full benefit.

--Leucine-enriched BCAA's equalise muscle building between old and young.

--BCAA's increase fat burning and can support fat loss support hormone balance during intense training.Fat loss is goal of many and BCAAs act as a catalyst to the weight losing process.

--With use of BCAAs you may see improvement in your strength with time. Athletes involved in strength training take BCAAs to achieve there strength goals,Moreover BCAAs reduce the muscle fatigue which helps an athlete to push the body to the next level.

--Enhances endurance, performance and decreases fatigue.

--Muscle soreness after an intense workout session is pretty common .You may not feel to workout the next day due to this soreness. BCAAs reduce the muscle soreness ,so you are ready for the next  intense workout session.

--Your body start using muscles as fuel instead of fat when you are doing long duration exercises. BCAAs prevents muscle loss during long-duration exercise.

--BCAAs improves insulin health and may reduce diabetes risk

--BCAA's correlate with longevity and are therapeutic

When to take it ?

1) First thing in the morning - Stops breakdown of muscles from the nightlong fast and boosts your energy.

2) Before workout - Energy boost & muscle strength.

3)Intra workout- Prevent Muscle loss, Increase Endurance, delays Muscle Fatigue, increase workout intensity, protein synthesis, muscle strength.

4) After workout- muscle recovery, muscle growth.

5) Between meals - Energy boost, reduce hunger.


Why you are still skinny and struggle in building muscle ?

You may be working your ass off in the gym following strict workout schedules but still not getting any results. Don't let yourself down,there may be many reasons that you are not achieving your muscle building goal. In this blog we will discuss the major reasons that are preventing most skinny guys to gain muscle.

Not taking enough calories.

Without sufficient calories and nutrients you cannot build muscle. If you're not gaining weight you're not eating enough.
Simple!. Your body needs good food to repair back those torn muscle tissues .If you are not feeding your body with macros you won't see any changes.

Not challenging your strength

One of the best indicators of muscle gain is increased strength. If you are not getting stronger overtime you are not getting bigger. This doesn't mean you always have to add weight. It could be more reps at a given weight, more sets at a given weight,controlling the lowering phase more, moving the bar faster, improving your mind muscle connection at heavy loads.

You need to work hard in the gym. You are trying to force the body to adapt to rigorous workouts. Your body is smart it will build new tissues to make your muscle stronger and able to lift heavy weights.

Researches suggest that training volume is correlated to muscle gain. You should aim to do more training volume overtime. I suggest you to keep track of your training volume i.e How many reps you did,how many sets you did, how much weight you handled per set. Keeping track of your training volume will help you in self evaluating your strength levels. Strength follows size and vice versa. Keep training logs and this will surely help in achieving your body goals.

Muscle gain takes time.

Muscle building takes time and requires patience. You cannot expect to get huge within days. Stay focused and have small goals and achieve the. Most of the guys seek results within 1 month of gym  but muscle building takes time. Consistency in your workout and diet will surely benefit you in long term and help you in gaining muscle mass. Just enjoy the process and keep going.



The time frame in which you can expect to notice muscle gain depends on several factors:

-Your current fitness level, whether you are a beginner, an intermediate or at an advanced level.

-The intensity with which you workout

-The consistency of your workouts - How much rest days you have in your workout schedule or how often do you workout. May be you work thrice a day or five days a week or may full week.

-Your body fat percentage- Fat is the layer between your muscles and skin that makes your muscles less visible, To make the muscles more visible you need to get rid of the excess fat.

According to the National Academy of Sports Medicine, those who are new to exercise can expect to notice muscle gain within four weeks of beginning a strength-training program.

To build muscle, engage in at least 3-4 resistance workouts weekly.To increase your fitness level, however, perform strength-training workouts every other day. You do not build muscle while lifting weights, you build it during the recovery. Eating the right food and providing your body with all the essential nutrients. Having a protein rich is necessary if you want to gain muscle mass.In the gym, you're actually breaking down muscle and producing microscopic tears.During down time, your muscles repair themselves and increase in size by using the protein you eat.

Because muscles are made of bundles of fibers, achieving muscle size and strength gain quickly requires targeting all of a muscle's various fibers. A single exercise, such as skull crushers, targets only one segment of the triceps muscle fibers. To target the remaining fibers, work the muscle from different angles by performing other triceps exercises, such as tricep extensions,kickbacks, triceps pull down,rope pull down and dips.Vary your exercises with every workout, versus waiting until weekly or monthly intervals to make program changes. With frequent changes in workout your body won't become habitual and go into shock .This will force your body to grow the muscles bigger and stronger.

In summary, building muscle takes time. However, you can  speed things up by changing up your workouts frequently and nourishing your body with healthy and nutrition rich foods. Just consume  45-65% of your daily calories from carbs,20-35% from fats and 20-35% from protein. Following this you will definitely  gain muscle mass. In case there is no increase in muscle mass increase your calorie intake by 200-300 Cal maintaining the same percentage of carbs,proteins and fats and you are good to go.

Intermittent fasting and its benefits

What is intermittent fasting ?

An eating pattern where you cycle between eating and fasting. Intermittent fasting is not about what food to eat  and what to avoid but its when you should eat them. Most of the diet plans restrict where the calories come from.
Intermittent fasting involves cycling between eating and fasting.In essence, this refers to fasting for about 16 hours, and eating for about 8 hours.

Research links intermittent fasting to benefits including:

• weight loss
• Improved health
• Increases HGH levels.
• Reduce blood pressure and blood sugar levels

Apart from its  primary benefit i.e weight loss ,  In this  article we will discuss the top six potential benefits of intermittent fasting on our health.

1. Easy to avoid junk food

It is super easy to avoid junk food, as you will feel satisfied for the major part of the day. This is due to the fact that you will be eating large quantum of food and satisfying meals. It is a great way to manage hunger and avoid junk food addiction.

2. Reduce Levels of insulin

Studies have  shown that you will be able to boost your metabolism short term, and lower your insulin levels in the long run  by intermittent fasting .Reducing levels of insulin will make  it easier for the body to use stored fat.

3. Increase in HGH levels

Human growth hormone, or HGH  levels of the body are  dramatically increased .Higher HGH levels boost muscle building,repair of damaged tissues,boost metabolism and burn fat. HGH also benefits the quality and appearance of skin.

4. Lowers down the blood sugar and blood pressure

There are evidence and studies to back up the fact that intermittent fasting lowers down the blood sugar levels and blood pressure.

5. Reduce risk of type 2 diabetes

Research suggests that intermittent fasting could have a variety of health benefits. For example, intermittent fasting may reduce the risk of type 2 diabetes and heart disease.

6.Healthy heart

 Intermittent fasting may reduce bad cholesterol, blood triglycerides, blood sugar and insulin resistance — all risk factors for heart disease. This all leads to a healthy heart and less prone to heart disease.



Many people claim that they feel worn out,exhausted , weak, or have little energy throughout the day. Its an ongoing cycle that they can't seem to break out of.  You might also be dealing with low energy.There can be many reasons that is causing this feel of lack of energy.

One of the biggest reason for lack of energy  may be your lack of sleep. people. Your body needs  rest  to properly recover from your workout sessions or daily work. As the muscles are not able to recover your body goes into a state of weakness and fatigue. Moreover during sleep testosterone hormone is released ,we know it is No.1 male hormone,Any reduction in testosterone levels may lead to low energy levels.

You are also more likely to be stressed,When you are in stress our body releases cortisol hormone( stress hormone) ,this hormone indirectly effects our testosterone levels making your body feel low. Constant stress can easily wear you out and absolutely drain your energy throughout the day.

You may be consuming only simple carbs,  carbs and sugar will only provide you with energy for a short period of time as simple carbs are easily digested by the body. Moreover simple carbs increases the blood sugar level making the body prone to diabetes.
So you are better off eating healthy complex carbs, enough protein, healthy fats, and fiber.Complex carbs are slow digesting and will serve you energy continuosly keeping you energetic for the whole day.

Sitting too much and not exercising enough can also lead to fatigue and less energy.  When you exercise, nitric acid is released from the artery linings to allow blood to move freely through your vessels, which acts as a carrier to  get more nutrients into your cells.By moving more your body will respond by providing the body with energy as per its requirement.



Spot reduction is one of the biggest myths in the weight loss community. You cant just choose an area to lose weight. Fact is that the stomach area is the hardest place to lose fat for most of us.

One of the biggest misconceptions in the fitness world today is the belief that you can reduce fat in specific areas of your body by targeting them with exercise. Well you can't. Proper nutrition will lead the way when it comes to loosing that extra fat. Exercising and weight training will definitely accelerate the process of loosing weight/fat loss,
but you have to take care of your eating habits,How much macros you take,the amount of carbs,proteins and fats you are consuming.

For mens usually fat gets accumlated at lower abs/love handles, the lower chest, or lower back. However for women, it's usually thighs, glutes, hips, and under arms where the fat gets stored.

Unfortunately, this is all simply due to genetics and how the body displaces body fat differently for men and women.

Is it possible to spot reduce?

Not really. Doing crunches and tons of ab exercises won't make your abs show, or else you'd see many overweight people with a six pack. When you lose body fat it will come from different areas, but we can't control it. What we can control is building muscle in those areas to help speed up the process. Abs are the biggest area l see that people think they can crunch their way into having abs. Remember that abs are muscles and they can grow, if you overdue the ab training your waist may get wider.


You can't reduce fat in any particular area of your body by targeting it with exercises, You can reduce fat by proper dieting, and your body will decide how it comes off (which areas will become lean frst and which will be stubborn). Our bodies are all genetically programmed differently, and there's nothing we can do to change that. We all have our "fat spots" that annoy us to no end, and that's just genetics for you.



Will drinking alcohol frazzle your fitness goals or drinking it once a while ok ?

Everything in excess is harmful for your body. Over consumption of even healthy beverages will do more of harm to your body than doing any good. Most of the people consume alcohol whether it may be in moderation or in excess. Now the question is , If an individual has some serious fitness goals ,will the consumption of alcohol effect his/her goals.

Lets first breakdown the nutritional value of alcohol.Alcohol is made by fermenting and distilling natural sugar and starch. Alcohol is high in calories but calories we get from alcohol are ' empty calories ' i.e they have little to no nutritional value. Studies indicate that alcohol also contain vitamins and minerals but the quantum of it is so low that they don't add any significance to our diet.



Your body cannot store alcohol like it stores carbs or fats. When we drink alcohol it is quickly absorbed by our small intestine and goes straight to our bloodstream. Our body prioritize the absorption of alcohol and puts other digestive processes on hold. Consumption of alcohol holds the digestive process and slows down the absorption of the valuable macro nutrients making building up of fat on liver.
Alcohol itself contains empty calories , Moreover it can impair a body's ability to absorb nutrients and minerals from the food we eat. Alcohol effects our gastrointestinal tract and damage the body's ability to absorb nutrients.


Alcohol effects our central nervous system directly. Our body requires time to recover from alcohol. It takes 2-3 days for our body to recover completely from the after effects of drinking alcohol. Since the alcohol consumption reduces your reflex control it effects your performance during workouts. Working out is a more of muscle and mind connection , If you lack concentration during a workout session it will definetely effect your results.


We know testosterone is the no 1 hormone for male responsible for both muscle building and fat loss and sex drive. Alcohol reduces your testosterone. If your testosterone is low , you will not be able to loose weight and build muscle. Testosterone is the primary hormone responsible for hair growth,bone health,sex drive and muscle building. Low testosterone will hamper your fitness goals.
Consumption of alcohol is also linked to increase in the levels of stress hormone i.e cortisol which indirectly lowers down the testosterone levels of the body.


Alcohol does reduce your sleeping time as it makes you feel drowsy. You may have good sleep in the first half of night but this effect wears off in the second half reducing your overall quality sleep time. Without adequate sleep our body won't be able to perform at its optimum levels. A quality sleep is necessary as a good sleep can help boost your ,memory, concentration,increase testosterone  and muscle recovery.


Studies have shown that consumption of alcohol reduces the rate of protein absorption in body. We know that the protein is the building block of muscle and is required after intense workout sessions. Since the body's ability to absorb protein is reduced , there will be delay in the recovery of muscle fibers that have been damaged during workout.


You may have had a hangover and dry mouth after partying last night , it is due to lack of water in your body. Alcohol dehydrates your body. Proper hydration is key to regulating your body temperature and efficient central nervous system. Alcohol consumption  can cause overheating of body and increase in the heart rate. As training and workout performance is affected by the performance of your heart, it could prevent you to achieving your fitness goals.


Alcohol is not totally bad ,you can consume alcohol in moderation, once a week is totally fine. If you have some serious fitness goals moderation of alcohol is necessary as its consumption delays the time our body takes to achieve the goal.
Hope the article was helpful  !



Avocados are special food, while most of the foods are rich in carbohydrates,Avocados are high in healthy fats. Avocados have high nutrition value and are nothing less than a 'superfood'. Adding avocados to your diet is highly recommended due to the amount of benefits this superfood adds to your health. Here are some of its benefits.


Avocados are not extremely rich in protein, but the protein present in them is of very high quality. The biological value of proteins present in avocado is extremely high. Avocados have all the eight essential amino acids needed to build your body tissues,hormones and antibodies.

Avocados have a decent amount of fiber. Studies suggest that soluble fiber reduce down LDL cholesterol or the so called bad cholesterol by reducing the absorption of cholesterol in blood stream.

Avocados are rich in vitamin C which contributes to the formation of collagen in the skin which promotes healthy skin.The lutein and zeaxanthin present in avocados are carotenes . Lutein and zeaxanthin are powerful antioxidants that can improve your vision as well as skin health. Carotenes, have good quality of oils and vitamin E, these work together to keep your skin young and healthy.

One of most significant benefits of Avocados is its being rich in fatty acids , Fatty acids are crucial in maintaining healthy reproductive and central nervous system and cognitive functioning.High fat containing foods have other additional benefits such as it reduces stress and promotes hormone balance.


Avocados contain more potassium than bananas, Potassium helps in reducing the high blood pressure which is a cause of various other life taking diseases such as heart attacks ,strokes and kidney failure.

Avocados are low in carbs and high in fiber both these attributes contribute to loosing weight. Studies have shown that individuals consuming avocados feel more satisfied and have lower desire to eat for 4-5 hours compared to individuals not consuming the same.



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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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