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

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

HOW MANY EGGS ARE SAFE TO EAT A DAY ?




Eggs are an excellent low-calorie food to get protein, vitamins,minerals, antioxidants, and other healthy nutrients into your diet. A single medium-sized egg contains 186 mg of cholesterol, which is 62% of the  recommendeddaily intake (RDI). 


However the white part of an egg is mostly protein and low in cholesterol.One whole large egg contains 6 grams of high-quality protein in just 70 calories. This is the reason that eggs are such a popular food in bodybuilding. Eggs also constitute varying amounts of 13 essential vitamins and minerals.


And now the question comes how many eggs are safe to eat per day?


For many years eggs had a bad reputation due to their high cholesterol content and potential association with risk of heart disease. However many studies have shown that the cholesterol that are taken through diet has very little impact on the amount of cholesterol in your body.


Cholesterol is a compound found in the body. It is responsible for hormone production and vitamin D, and further aids in digestion.


Cholesterol is produced within our body. In addition to the cholesterol made within the body ,we also get a small amount from the foods we eat. It used to be thought that the cholesterol from your diet had a significant effect on the amount of cholesterol in your blood. However, that is no longer thought to be the case. Infact, the recent studies no longer consider cholesterol to be a nutrient of concern, partly for this reason.

 So where does that leave us with eggs? How many eggs is it safe to eat per day?


Eating 1 whole egg per day is unlikely to have any significant impact on the risk of developing cardiovascular disease among healthy men and women. In fact, even eating 2or 3 whole eggs per day is highly unlikely to increase any risk of heart disease in the majority of the individuals. As far as egg whites are concerned you can eat as much as you can as egg whites are a lean source of protein  and have no side effect.


CONCLUSION

Eating up to 3 eggs per day is safe for the majority of the population. However  people with diabetes or other ailment  may increase their risk of heart disease by eating more than 1 whole egg per day. However, overall diet quality is far more important to heart health than the number of eggs you eat each day.
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BENEFITS OF BEETROOT



Beetroot is a root vegetable.

Beetroot and beetroot leaves are packed with essential nutrients. Beetroots are full of Vitamins A, B6 and C, magnesium, iron, folate, potassium, iron, calcium, proteins, soluble fibre and antioxidants. Beetroots are consumed in salads and smoothies, It has a lot of benefits for our health. Some of them are:

LOWERS HIGH BLOOD PRESSURE

High blood pressure is a serious concern as it has other effects on body. High blood pressure increases the risk of heart related disease such as stroke,heart attack ,heart failure.Beetroot Supports healthy blood pressure because it contains nitrates which are converted to nitric oxide within the body. Nitric oxide is a strong chemical that relaxes your blood vessels which inturn facilitates better blood flow to organs,muscles and the heart. A research showed that a diet including inorganic nitrates can lower down blood pressure.

IMPROVES ERECTILE DYSFUNCTION

This leads to healthier blood vessel flow due to nitrates present in them. Healthier blood vessel flow improves erections as it aids better blood glow to the penis.

BOOST STAMINA AND PERFORMANCE
Beetroot juice Improves athletic performance by boosting your stamina and muscle blood flow and recovery.

IMPROVES BLOOD SUGAR CONTROL

Individuals suffering from Type-2 Diabetics will commonly have high blood pressure.As already discussed beetroots have blood pressure lowering effect due to presence of nitrates in beetroot.

SUPPORTS HEALTHY BLOOD CLOTTING FACTORS
Studies have shown that nitrates present in beetroot juice works like aspirin that prevents blood clotting and help in protecting the outer lining of the blood vessels.

ANTI AGING PROPERTY
One of it's major components, lycopene, which gives beets its red color, is a powerful antioxidant that fights pro aging free radicals in the body. It also helps maintain the skin's elasticity which promotes young looking skin!
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HOW TO TRAIN YOUR BICEPS FOR PEAK ?



HOW TO TRAIN YOUR BICEPS FOR PEAK ?


In bodybuilding 'Biceps' is one such muscle group that everyone one wants to grow. Checkout every gym goers picture 9 out of 10 you will see flexing those guns. We all want to have a nice looking biceps, In this article we will discuss the basics to anatomy of biceps followed by exercises to grow them.



Pic source: Google wiki.

ANATOMY OF BICEPS:


The bicep anatomy includes brachii and brachialis . We already know that Bicep muscle group only makes 1/3rd of the upper arm muscle, the remaining 2/3rd of its size is accounted by triceps brachii. Biceps is a muscle group that lies between the shoulder and elbow .


BRACHII
As the name 'biceps' suggest the biceps brachii has two heads the short head and the long head that work as a single muscle.The two heads vary in length this is the reason they are known as long and short bicep heads. Both the heads have a common insertion point on the elbow tendon ,however they are connected to different places on the scapula region.

FUNCTION OF BICEPS
1. Elbow flexion
2. Forearm supination
3. Pulling and curling


BRACHIALIS
If you want to really want your biceps to pop ,you can't ignore this muscle.This muscle group is located between the biceps brachii and lateral head of tricep brachii and is the primary mover of elbow flexion. Brachialis produce 50% more power than the bicep brachii and can help you lift more weight while lifting dumbells and barbell curls.This muscle group is responsible for the peak and girth of the biceps as when the brachialis grows in size it pushes the bicep brachii outward producing that golf ball look when you flex your arms.

To fully develop the biceps we need to hit all these three muscle groups. To hit these groups you just need to make slight adjustments in your grips width and wrist.Now lets discuss in detail what exercise should we do to get the best possible results.


How to train your long head ?

Firstly lets talk about the long head. Focusing on the long head will not only improve the look of the biceps but also improve your strength for pull movements.


1. CLOSE GRIP BARBELL CURL




2. INCLINE HAMMER CURL.



3. BARBELL DRAG CURL.





How to train your short head ?

Short head is located underneath the long head. Whenever working out biceps you cannot completely isolate any muscle group but you can definetely optimize its engagement during a particular exercise. Given below are some excercises that will hit the short head of the brachii


1. CONCENTRATION CURLS.





2.PREACHER CURLS.





3.WIDE GRIP BARBELL CURLS.




4. STANDING EZ CURLS





How to train your brachialis ?

This little muscle is responsible for the peak and girth of your biceps.Often overlooked but training your brachialis is a great way to achieve that golf ball look.Given below are some excercises that will hit the brachialis


1.REVERSE BARBELL CURLS.





2. REGULAR HAMMER CURLS.



3.CROSS BODY HAMMER CURLS.




4. HAMMER CURLS WITH ROPE.



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PEANUT BUTTER, GOOD OR BAD ?




We all love to eat peanut butter, but is peanut butter really good for us?

Peanuts are a great source of omega-6, but it's not omega-6 we could do more of but instead omega-3 fatty acids. Omega -3 reduces inflammation whereas excessive omega-6 fatty acids can cause inflammation. Peanut butter has many health benefits but the quality of peanut butter is of upmost importance if added to your diet. Be sure to buy organic peanut butter where possible. The metabolic boosting and fat loss benefits of peanut butter make them the ideal and highest plant-based form of protein available. Just like anything moderation and quality is key.

DECREASED RISK OF HEART DISEASE

Research shows that eating peanuts can  decrease your risk of heart disease, diabetes, and many other chronic health conditions.

One study published in the journal of the American medical association found that consuming 1 ounce of nuts or peanut butter at least 5 days a week can lower the risk of developing diabetes by almost 30%.Peanut butter is rich in mono unsaturated fats.
Mono 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.


FAT LOSS

Peanut butter is a calorie dense food , 100 grams of it contains 588 calories. Pure peanut butter contains only 20% carbohydrates, 25% of protein and 50% of fats. With such low carb content peanut butter is best suitable for ketogenic diet or you may say a fat dominant diet. Peanut butter with proper dieting aids to fat loss.

Most of the fat content in peanut butter is mono unsaturated fat or you may say good fats.A recent study found that insulin resistant adults who ate a diet high in mono unsaturated fats had less belly fat than people who ate more carbohydrates or saturated fat.
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HOW TO BREAK A BULKING PLATEAU ?



HOW TO BREAK A BULKING PLATEAU ?

Everyone who has ever worked out has been through a plateau.Plateau is a term used in bodybuilding when the body stops responding to workouts/diet. The response may be of gaining muscle or reducing fat. It can be stressful and it's one of the things that makes people think they aren't capable of achieving more, which then leads them to stop trying as they tend to believe that they have achieved there genetic potential and won't grow anymore. To help you avoid this problem, I have put together a check list to do that will help you break that plateau so you can get back on track with consistently gaining muscle and achieving your body goals.



BE IN SLIGHT CALORIE SURPLUS- (300-400 calories):
If you want to gain weight increasing your calorie intake is must so it's important to
raise the calorie intake. Most of the gym bros will tell you to eat all the food in the world to break the plateau. Its scientifically proven that when a person eats in big caloric surplus the body starts packing on more fat than muscle because your body is not used to the excess calories. By slowly increasing your caloric intake, you give your body a chance to utilize what you're ingesting. However there may be individuals who have high metabolic rate which may reduce the amount of fat due to huge surplus in diet but its still recommend increasing in small increments will benefit overall health and you won't feel bloated, fatigued, etc.



TRACK YOUR CALORIES AND MACROS
You need to keep track of your calories and macros.You need to be in a calorie surplus to gain but the quality of gain also depends on the macronutrient from which the calories are being consumed.If you aren't tracking, there's no way for you to know what diet plan is working for you and what's not working.


KEEP TRACK OF YOUR WEIGHT
This relates to the point above. If you don't know your weight then you're most likely not going to know what you need to adjust. Checking your weight routinely will help in making adjustments in your diet to achieve your goals.


BE PATIENT AND CONSISTENT
Many people get discouraged too quickly and actually give up right before they are about to see huge results.Just keep one thing in your mind your body won't change in one day.So stay consistent, and watch all the results you'll receive over time This may be really tough journey, but relax! Enjoy the process and use this as an opportunity to learn more about your body and grow.
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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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