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

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


To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2-3 hours before you exercise. This will provide the necessary energy you require during a workout and delay the fatigue caused due to low energy. 

However, in some cases, if you may not be able to get in a full meal 2-3 hours before working out you can still eat a decent pre-workout meal.

However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be. You may take 2 bananas with a cup of black coffee or brown bread with peanut butter with black coffee.If you eat 45-60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.This will help prevent any stomach discomfort during exercise.   

It's recommended to consume a full meal 2-3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein. 

Foods you can consume before your workout: 


2. Bananas 

3.Protein shake

4. Peanut butter sandwitch 

5. Yoghurt

6. Brown Rice with Chicken




In order meet certain goals, it's not about how much time you spend there at the gym. It's about How it's spent in the gym. A person that is trying to grow and gain muscle while remaining lean is much more different than a marathon runner. And similarly if a person just wants to loose fat the workout routine of him/her would be different.       

Lets say If you are wanting to build muscle and lose fat then intense workouts is key in obtaining your goal. Lifting heavy combined with intensity and then intense cardio but short duration puts you in a great spot to build muscle, burn fat and obtain your desired physique.      

If you are working out for longer hours ,your body may go into catabolic state i.e it may start using your muscles as fuel. You may not want that .. Do you ?
So just stick to the basics and workout according to your goals, the quantity time you spent in the gym does'nt matter but the quality time you spent does.If you are overtraining your muscle, it may do more of harm to you than doing any good and may even increase your chances of injury.       

Know your limits and stop when you are done.



By salt here, we mean the common salt or table salt.Salt is made up of two elements Sodium (40% of salt) and Chlorine. Since it cannot be produced by our body it needs to be taken through a balanced diet.     

Sodium is a very important electrolyte in the body and plays a crucial role in many bodily functions like muscle contraction,metabolic processes, blood volume, blood pressure,nerve function, , intra and intercellular fluids etc.     

By completely avoiding salt you could be subjecting yourself to certain health risks.As sodium and potassium allows the muscles to contract and relax thus inducing movements, heart beats, secretions, neuro transmissions etc. They also play a crucial role in urine formation and fluid retention within the body.       

How salt or sodium intake helps bodybuilders?   

Salt i.e. sodium is essential to maintain the level of body fluids which helps your muscles to grow big and become hard. It has been proved by many scientific experiments that protein uptake and turnover is better when the level of fluids in the body is a little higher. As we all know what role protein plays in muscle growth.   

It has also been seen that increased levels of fluids in the body act as cushions and lubricants thereby reducing the chances of injuries and muscle strains.
Sodium also increases the body fluids which
increases the lifting potential during workouts.    

Why do bodybuilders cut down salt before competition ?    

A lot of bodybuilders religiously cut down sodium intake in order to avoid water retention and remove any excess water from body to get a more lean and ripped look at the stage.


We all know that protein is important and plays a vital role in adding lean muscle mass to our body.
But here are three facts that some of may not know.   

Protein Burns more Energy           

When we are stating that protein burns more energy, we are referring to the "Thermic effect of food" or TEF. All the food we consume must be broken down in order to be used or stored by the body. In other words, the body must use some of its energy to extract the energy from the food we eat. Protein takes the most energy to digest ,  20-30% of total calories of protein eaten go into digesting it. Whereas fats are only 0-3% ,lets note the fact that fats are calorie dense and provide more than double the energy of that provided by protein and carbohydrates. In Carbohydrates  5-10% of total calories of carbs go into digesting it.          

Protein makes you feel more full
Protein helps in satisfying your hunger levels or you may say "satiation". .Satiation is used to describe the feeling of when we lack the desire to continue eating. Protein is more likely to increase satiety versus fats and carbohydrates  through the increase of amino acids and their effects on the brain. You may observe your hunger levels after consuming a meal higher in protein versus a meal consisting mainly of carbohydrates/fats.      

Consuming more protein Isn't always Better      

You may have heard gym bros say, "You gotta be eating 2g of protein per Ib of bodyweight to pack on the muscle mass". This isn't true!     

A stress stimulus (lifting weights) signals muscle adaption/breakdown and protein helps in the  repair of those muscles. The body can only repair and grow upto a certain pace  naturally. Adding more protein to your diet than required will not benefit you.
Aim to hit consistent daily protein intakes of 0.8 to 1.3g per lb of bodyweight spread out across 3 to 6 meals if possible for maximum muscle protein synthesis. Remember, more isn't always better nor necessary.



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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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