Search Results for: muscle

February 20, 2023 By Farhat Khan 3 Comments

How Does Omega 3 Help Muscle Building and Recovery

As we all know Omega 3 fatty acids are essential fats required by our body & we must get it from diet because our body cannot produce them on its own. There are 3 most important types of fatty acids which are:

Alpha Linolenic Acid (ALA)
Docosahexaenoic Acid (DHA)
Eicosapentaenoic Acid (EPA)

Among this ALA is mostly found in plant oil like Flaxseeds oil, Soya bean and canola oils. While DHA & EPA are found in Animal food, mostly in fish and other sea foods. Our body can convert a small amount of ALA into DHA & EPA but it’s still not the optimum amount requirement by the body.

We all connect Omega 3’s with heart & brain health but we neglect the fact that it is essential for athletes and for people to lead an active lifestyle. Yes, from protecting our heart and brain, it plays a vital role in blood vessels, lungs, immune system, endocrine system and easing recovery after a workout.

As we know, protein is the main nutrient for athletes or sports persons, regardless of the workout whether it is weight lifting, cycling, running, swimming or muscle building. But do we know that Omega 3 fatty acids are equally involved in muscle protein synthesis? It is the process our body goes through to convert the protein we take, into fuel which is required by the muscles to grow, repair and stay strong after a workout. Having a good level of these fatty acids in your muscles during exercise seems to help muscle growth and recovery.

Food Sources for Omega 3

We can get adequate amount of Omega 3 fatty acids by eating variety of foods such as

Fish & other sea foods: Especially cold water fish such as Salmon, Tuna, Mackerel, Herring and Sardines
Plant oils: Flaxseeds oil, soya bean oil & canola oil
Nuts & seeds: Chia seeds, walnuts & flaxseeds
Some fortified foods also contain Omega 3’s. These include yogurt, milk, soy beverages, eggs and juices.

Why Do We Need Omega 3 Fatty Acids Before a Workout?

It Improves endurance
Helps one perform better
Builds muscle
Helps increase lean body mass and decrease fat mass
Improves recovery time by reducing Inflammation

It’s common to feel sore post a workout. In fact, some people start to feel sore and stiff 2 days after a heavy workout. This is referred to as Delayed Onset Muscles Soreness (DOMS). It can affect workout motivation and performance and is caused by inflammation in muscle cells. Omega 3 helps inhibit the onset of DOMS and additionally helps in temporary muscle strength loss as well, improving workout performance.

Omega 3s increase muscles building response to amino acid (protein) & insulin too – both of which are normally released by the body during exercise. It means the more Omega 3 we have, the better the chances are in maintaining muscles and rebuilding them.

With increase in age, we can see progressive loss of muscle mass. It becomes more difficult to maintain and build muscles. The main cause can be a decreased response to both resistance training and protein intake. The Anti inflammatory properties of Omega 3 plays a role here by enhancing muscle sensitivity to protein and resistance training that will allow for greater gains in muscle size and strength with increasing age.

Omega 3 fatty acids can also help in decreasing the need for oxygen during exercise, which means that the body will work more efficiently and require less energy for the workout. This will directly help in improving recovery time.

Omega 3 fatty acids also play a great role for the person whose goal is to lose weight. Omega 3 fatty acids can help you burn fat by using it as energy. Here, the thumb rule is the more omega 3s you have, the better your body will function as it burns more fat for energy as you exercise.

Requirement

Requirement of Omega 3 fatty acids changes from person to person. Athletes and people who live an active lifestyle tend to have higher omega 3 needs than the average person. The required range varies from 1g to 8g per day of EPA & DHA. It is also advised to take it before an exercise session for better results.

We hope this article helps you! Do leave your thoughts and queries in the comments below! For more on fitness and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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January 9, 2023 By Soni Thakur 5 Comments

Top 10 Foods Which Will Help You Gain Muscles Naturally

If you are looking to build muscles, overtraining is not the way to go! Instead, try foods which will help you gain muscles naturally as well as help you shed excess fat. In order to maximize your results from a workout, you must focus on your diet as both nutrition and physical activities are critical if you want to gain muscles.

Why Do You Need Muscles?

Muscles are not only important for being in shape but it has other functions and benefits too. For instance:

Muscles increase metabolic rate
They make everyday chores easier
Muscles reduce the risk of many chronic diseases
Muscle gain builds and strengthens your bones and tendons, which can help prevent broken bones, tendon sprain and tears

Top 10 Foods Which Will Help You Gain Muscles Naturally

These foods will make your fitness journey more adaptable and diverse in terms of choices:

Eggs: High Protein foods are very important for gaining muscles and eggs are grade one quality protein with essential vitamins.
Chicken Breast: The lean protein in chicken is an excellent source of amino acids. Each 3-ounce (85 gram) contains about 26 grams of high quality protein. They are also packed with Vitamin B, which may be particularly important, if you are active.
Salmon and Tuna: are great choices for muscle building and overall health. They provide large amounts of Omega- 3 fatty acids, which support muscle gain.
Soyabean: Numerous studies have demonstrated the effectiveness of Soyabean for promoting fat loss while preserving muscle mass and supporting body mass gain. It is a complete source of protein for vegetarians and a particularly good source of Vitamin K, Iron and Phosphorus. Make sure you buy non-GMO Soyabeans as they are dense in nutrients, have not encountered pesticides and do not contain antibiotics.
Lentils and Beans: are the secret weapons you need when you want to gain muscles naturally. They are rich in protein and low in fat. They are affordable, widely available and are loaded with Fiber, Vitamin B, Magnesium and Iron – all of which are perfect for muscle gain. Black Lentils, Green Lentils, Split Peas, Navy Beans, Chickpeas, Black Beans, Kidney Beans are some high protein varieties of lentils and beans. You can try soaking and sprouting your lentils and beans as it neutralizes phytic acid and facilitates the bioavailability of nutrients like VitaminB, Vitamin C and the Fiber along with enhancing it’s flavour.
Bengal Gram Flour (Sattu): is the flour of roasted Bengal Gram Dal. It is very rich in protein, dietary fiber and minerals like Calcium, Iron and Manganese. It can be an excellent replacement for market protein powders to fulfil the requirement of protein after an intense workout session. You can mix it in a glass of water, buttermilk, milk and can even blend it with your smoothies.
Nuts: are high in protein and essential fats. They make the perfect snack option for muscle gain. Try a fistful mix trail of Almonds, Walnuts, Cashews, Pistachios and Peanuts for building and maintaining muscles.
Quinoa: Not only is it rich in Protein and Fiber, it is also high in Magnesium and Iron – which helps promote protein synthesis. It contains all nine amino acids essential for building muscle and it is gluten-free as well. It’s the perfect food to rely on during your muscle building program.
Healthy Fats: In general, fats make up 20-35% of our total calories for overall health and muscle gain. We need to focus on healthy sources of fats, including Canola oil, Cold Pressed Extra Virgin Olive oil, Cold Pressed Coconut oil, Avocados, Groundnut oil and oil from nuts and seeds. We know that the very thought of consuming fat makes some of you shudder, but good fats are essential for muscle growth.
A2 Milk and Milk Products: A2 Milk may be a smart choice for those who want to build muscle mass. It contains high quality and easily absorbable Protein, Carbohydrates and Micronutrients (Calcium, Phosphorus and Vitamin B) which are crucial for gaining muscles. You can include products made of A2 milk like Paneer/Curd/Ghee/Butter, but remember that moderation is the key, so don’t over do it.

To reach your goal of gaining muscles, focus on the right sets of exercise and eat more protein-packed foods as listed above. However, it is also important to consume Carbohydrates (Complex) and Fats (Healthy Fats) to provide fuel for exercise and physical activity.

We hope this articles helps you gain muscles naturally with nutrition! Do leave your thoughts in the comments below. For more on fitness and muscle building, check out Healthy Reads or workout with our experts through a live, interactive session on GOQii Pro within the GOQii App. Book a class now!

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January 2, 2023 By Tanmaya Patil 4 Comments

5 Muscle Building Mistakes Which Might Be Keeping You From Your Goal

If you’ve been looking at motivational posters on social media or your local gyms which have “go hard or go home” or “work until your muscles hurt” or “no gain without pain” or something to the effect of relating success to extreme weight training, then you’ve clearly been looking at the wrong posters. We come over so many cases where users claim that they’ve been at it in the gym for so long without ever achieving their desired result. In order to help you avoid the same fate, we’re sharing this article on muscle building mistakes!

Common Muscle Building Mistakes to Avoid

1. Prioritising Quantity Over Quality
We live in an age where we believe more is better. A gaze around the gym might show mindless addition of reps and set backed by piling unreasonably more plates (mostly on the leg press machine and rarely the squat rack if not for 1/100th partial rep squats). Most folks aiming to add muscle might believe training seven days a week must undeniably be better than three. What these people fail to realise is the foundation of quality muscle building still rests upon what it used to be about a hundred years ago – Getting stronger. Becoming stronger is neural training. The central nervous system demands its necessary share of rest before it is ready to tackle new challenges in your next workout. In the words of the Bodybuilding Legend Lee Haney: “Stimulate, not annihilate!”

Pro Tip: Build Movement Quality in a lift before gradually adding volume (sets and reps), before gradually adding weight.

2. Chasing The Pump
If you are a true meathead, you remember the first time you curled that lonely barbell in the gym and the immediate next thing you did was flex your arms before the nearest mirror. It’s okay if you did. Pursuit of the ‘pump’ or build-up of metabolic fluid as a result of high volume resistance training in a muscle has fascinated millions of people entering muscle building. The degree to which pump helps increase muscle size fades as quickly as the pump itself a few hours after training. Don’t get me wrong, metabolic and high rep training has its place, though making every exercise in your program a high rep per set one in order to feel the temporary pump at the expense of actually getting stronger (refer to point 1 above) would be a big miss.

Pro Tip: Focus more on documented progress in weight lifted and the volume for which it is lifted rather than an arbitrary goal like ‘feeling the pump’.

3. Pain is (the only way to) Gain
Most people wearing the ‘Pain is Gain’ t-shirts have a very myopic vision of their training years. Most of them belong to the late teens to late twenties. Fast forward ten years and they may soon begin to laugh at their idea of ‘balls-to-the-walls’ intensity every workout, week after week. As we age, especially as we enter 30s, training revolves more about recovery than making unending progress. Joints and connective tissue take a solid hit if we are really lifting seriously. As such, making every workout a masochistic fiesta can seriously hamper our joints’ ability to outperform them later.

Pro Tip: It’s okay if a workout didn’t leave you hurt and devastated. Try to make a majority of your workouts in a year energizing and your training longevity might increase by several years.

4. Taking Supplements Is Like Pressing A Switch
All of us know that someone who swears by his or her shelf full of powders and pills claiming to transform them into a machine. Supplements have their place in the life of serious strength and physique athlete. However, replacing natural, real food with doses of meal replacement drinks is a strategy that might fail to deliver real robust and healthy changes in your physique. Quality, natural and fresh nutritional food would always beat sole supplementation.

Pro Tip: Make a select handful of supplements such as Whey and Creatine Monohydrate a tool to fill in the gaps in your nutrition wherever or whenever you see it, rather than a staple in your diet.

5. I Need To Train Like A Pro
In the pursuit of ‘Big Guns’, an amateur might look up the internet for the training split of an eight time Mr. Olympia winner and begin to emulate it in his training. The efforts might soon begin to be outweighed by the stopping of gains through either injury or incorrect loading parameters and the trainee might soon end up in dire frustration before switching to an altogether new program, this time followed by a multiple ‘World’s Strongest Man’ title winner.

Many individuals fail to understand that it might take more than a decade of continual solid and consistent effort with the big lifts in order to come anywhere near being called a pro. And we aren’t even talking about ‘pharmaceutical aids’ yet.

Pro Tip: Aim for Health first, followed by getting stronger, followed by improvement in appearance whenever drawing out your training strategy or designing a muscle building program.

We hope this article helps you avoid these common muscle building mistakes and aids you in making the right choices. For more on fitness, check out Healthy Reads or tune in to LIVE sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

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November 7, 2022 By Soni Thakur 3 Comments

Do Your Muscles Turn Into Fat When You Stop Weight Training?

Being indoors for this long has given people a lot of time to do some research. If you have been researching fitness, weight training and muscles, I’m sure the thought of – “will my muscles turn into fat if I stop weight training” has crossed your mind. While you might watch your fitness levels, maintain a healthy weight and improve strength, etc, it is equally important to understand what happens once you stop weight training in order to preserve muscle mass.

What Do Muscles Mean?

Muscle is a tissue in animal bodies. Their main purpose is to help us move our body parts. When a muscle is activated via exercise, it contracts, making itself shorter and thicker i.e. it grows in size.

When you exercise, your body does not create new muscles. Instead, your existing muscles grow larger and stronger.
With regular exercise, muscles also develop more mitochondria (this is where biochemical processes of respiration and energy production occur in the cell). The result is larger and more muscle mass.
When you stop weight training/adopt a sedentary lifestyle, then the increased blood flow previously needed to fuel your cells during exercise is no longer required, so your body begins to contract and reduce the size of your capillaries. As a consequence, muscles shrink and decrease in mass.

Points To Consider

Muscle cells and fat cells are different structures and are not interchangeable at all. They will become smaller and weaker if you stop weight training because they lose muscle mass. Although, it will not happen in a short period of time as the process of losing muscle mass is slow and gradual which may take 4-6 weeks. Fat may be produced if your diet provides your body with more calories than required based on the activity levels you maintain.

You can preserve and maintain your muscle mass by keeping yourself active. By active I do not mean hitting the gym everyday but by just walking in between breaks, using the staircase instead of the lift, stretching your body every 2 hours, walking while being on a call instead of just sitting at one place, walking after every meal whether it’s your main meal or just snacks in between and obviously by eating a well- balanced healthy diet.

Keep an eye on your protein intake because the protein requirement of your body is directly associated with building and losing muscle mass as well. Don’t overtrain as this can also lead to decreased muscle. Leaving weight training alone should not be blamed for decreased muscle mass. 40-45 minutes of exercise 5-6 days a week is recommended and 1 day should be dedicated for rest and recovery.

We hope this article helps you. For more useful information on muscles, strength training, etc. check out Healthy Reads or tune in to LIVE, interactive workout classes by experts on GOQii PRO within the GOQii App.

To get these tips directly from your GOQii Coach, subscribe for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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5 Muscle Building Mistakes Which Might Be Keeping You From Your Goal

Common Muscle Building Mistakes to Avoid

Do Your Muscles Turn Into Fat When You Stop Weight Training?

What Do Muscles Mean?

Points To Consider

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