muscle building tips Archives

March 15, 2022 By Tasneem Jawadwala 16 Comments

Healthy Weight Gain Tips

We’ve heard one too many instances of people having great success with weight loss! In fact, every time I visit the gym, I come across many such success stories. However, I can’t help this sinking feeling that the real strugglers are the ones who want to gain weight and build muscles.

Are you one of them? Ever wondered what you’re doing wrong despite indulging in healthy food and doing every possible workout and increase your appetite? Let’s see how you can gain healthy weight but before that…

Let’s See What You’re Doing Wrong

1. Protein: Gym trainers and dieticians often suggest including more protein, some in the form of powders and others suggest natural sources such as eggs, Sattu, curd, cottage cheese and the likes. However, calculating the right amount of protein required is often missed. One requires around 1.25g/kg ideal body weight proteins to build up muscles. For example if you are 60kg, then the required amount of protein required by you on a daily basis to build muscles is 75g.

If you aren’t having enough or the required amount of protein, you will not see a difference. Hence, take some time out and consult professionals who can help you calculate. To gain healthy weight and build muscles, you also need to watch your carbs, antioxidants and workouts.

2. Carbohydrates: I’ve noticed this as a trend. Most people place so much emphasis on proteins that they forget about carbs. Did you know that if approximately 60% of your diet isn’t from carbohydrate sources, your body will utilize protein to supply energy. Which means, your body will not have enough proteins for tissue building.

3. Antioxidants: Fruits and salads are often flawed to be used as a weight loss diet. Vegetables and fruits are the best source of antioxidants that help in tissue repairs, prevent injuries and inflammation. So include vegetables and fruits with selenium, zinc, vitamin C and Vitamin E in your diet on a daily basis.

4. Workout: Your workout should focus more on strength training, however, ensure that you still do some cardio. Cardio will help your heart and lungs function better which in turn will prevent you from falling ill during your program.

Foods That Help in Healthy Weight Gain and Muscle Building

Dates: They are loaded with iron, natural sugar and antioxidants. Eat 4-5 dates before your workout as dates provide you with instant energy and prevent muscle damage.
Sweet Nuts or Pulse balls (Chikkis): These is a sweet dish made up of pulses, nuts or seeds. It is nothing but roasted whole gram, peanuts or sesame seeds and jaggery. It’s a perfect combination of proteins and carbohydrates. Munching on them as mid meal snacks work as an energy booster.
Nut Shakes: A big serving of dry fruits is difficult to consume at a time but having them in a powdered form with milk will supply your body with good amounts of protein.
Fruit Smoothie: Eating fruits with curd will help add some antioxidants to your protein dose. This is probably the most tasty and delicious way to consume fruits!
Combination of Cereals and Pulses: Just eating a pulse at a time will really not help as it doesn’t provide us with good quality proteins. But, when combined with a cereal, it will provide the benefits of both protein and carbohydrates. Options like Dal Paratha (Pulse Flat Breads), Puranpoli (Sweet Jaggery Flat Breads), Khichdi (mix of pulses, rice and vegetables cooked together) and Idli (steamed rice pan cakes) should be considered.
Adding Vegetables to Meat: Eating a separate serving of vegetable becomes difficult. The meal size may exceed if we have 1 serving of vegetable for vitamins & minerals and 1 serving of non-veg preparation for proteins. The best option in my opinion is to combine a nonvegetarian source with vegetables. For instance, Spinach (Palak) Chicken, Tomato Omelet and Capsicum Stuffed with Mince.
Peanut Butter: People often go overboard with regular butter and get major changes in lipid profile but no change in weight. Ideally, one should apply peanut butter on their bread slices for the right fats and protein combination.

The key rule for healthy weight gain is to go for nutrient-dense meals. These healthy compact meals do not require an extreme appetite boost. Focus on healthy weight gain and be patient while you are in a weight gain program as it’s easy to cut on fats but takes time to add on muscles. Remember, it took 9 months to give you around 3kg of weight at birth. Stay at it and be patient.

We hope this article helps you! For more, check out Healthy Reads or you can speak to a GOQii Coach directly for expert guidance and motivation. Subscribe for personalized health coaching here: https://goqiiapp.page.link/bsr

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March 7, 2022 By Farhat Khan 9 Comments

Active Rest For Muscle Building

Yes, you heard it right. Rest is an essential part of any training program. Even when it comes to classes or work, we recognize that a few days leave can be recharging and renewing. For athletes, this can be harder, as they may feel guilty for taking a day, a week or a month off their training plan. Whether you are training for a competition or feeling extra motivated, more is not always better. Rest days are just as important as exercise. In fact, a successful fitness regimen isn’t complete without rest days.

What is Active Rest?

In terms of Rest days, there are 2 types of rest days

Passive Rest
Active Rest

Passive rest means a day of total rest without any physical activity, whereas Active rest means including low-intensity exercise that promotes blood flow to the muscles, helping them to recover better and faster.

Active rest is the sweet spot between being idle and training intensely. The goal of Active rest is to help your body heal from exercising by reducing the likelihood of inflammation and soreness. It allows your body to recover and repair. On your Active rest day you need to be active enough to increase blood flow, but gentle enough to allow your muscles to heal.

Benefits of Active Rest

Whenever we use our muscles for exercising, our body turns glucose into Lactic acid; this is how our muscles get the energy to perform. Once our muscles stop working, the lactic acid our body remains in our muscles and causes that dreaded post-workout soreness. Active rest helps lactic acid move out of our muscles and dissolve into our bloodstream, so it’s not around to cause us pain afterward. The increased blood flow also makes it to our joints, reducing the chance of joint and muscle inflammation. It is essential for muscle growth. Exercise creates microscopic tears in your muscle tissues. But during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.

Active rest is also known to improve our mood and keep us from getting the post-workout blues, while also alleviating any fatigue. Plus, it’s great for our heart since it increases our heart rate and builds endurance.

Planning an Active Rest Day

An active rest day should include a different activity from your usual workout at the gym. You shouldn’t be working at maximum effort. Rather, go slow and don’t push yourself too hard.

Examples of active recovery exercises include:

Stretching: is a simple and effective way to maintain increased blood flow and relaxation.
Yoga: lengthens our muscles and tendons, aids in their recovery, and helps our body develop better mobility and flexibility.
Meditation: is a great way to rest and refresh your mind. If sitting still for extended periods isn’t for you, there are alternative ways of meditating that keep your body busy and your mind free, such as doing the dishes or knitting.
Swimming: is a low-impact exercise that’s easy on your joints and muscles.
Walking or Jogging: is one of the best forms of Active Rest. Walking or jogging at a leisurely pace can enhance blood flow and help with recovery.
Cycling: at a leisurely pace is an excellent way to get in an active recovery. It is low-impact and doesn’t put pressure on the joints. One can cycle either on a stationary bike or on a bicycle outdoors.
Myofascial release with a foam roller: Active rest doesn’t only include movement. One also can stretch and roll a foam roller over parts of your body and get many of the same benefits. If your muscles are sore, foam rolling can help relieve tightness, reduce inflammation, and increase your range of motion.

A Word of Precaution

Active rest day exercises are generally considered safe. During active recovery, make sure you aren’t working harder than about 50 percent of your maximum effort. This will give your body the chance it needs to rest. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery. If you’re injured, in pain, or very fatigued, your body may need passive recovery which means total rest.

We hope this article helps you make the most of your workout and recovery. Do let us know your thoughts in the comments below. For more on muscle building, check out Healthy Reads. You can also get these tips and know more about Active Rest or set up your own fitness routine by speaking to a GOQii Coach. To subscribe for personalized health coaching, click here: https://goqiiapp.page.link/bsr

Stay Active and #BeTheForce

April 12, 2021 By Farhat Khan 2 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, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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August 25, 2020 By Komal Jethmalani 1 Comment

Busting Myths About Protein Supplements

A few decades back, protein supplements didn’t exist at all. Food was the source of all protein and people used to consume food to remain healthy. But in the current scenario, various lifestyle changes such as indulging in excessive gym workouts, having no time to eat due to work, deteriorating food quality, etc. have created a demand for supplements.

What are Protein Supplements?

Protein supplements are concentrated sources of protein from animal or plant foods such as dairy, eggs, rice ,peas, hemp or brown rice. Some supplements are also fortified with vitamins and minerals, especially calcium. People use them to increase muscle mass, improve overall body composition and help meet their protein needs.

Whey protein, the most vital supplement among all, is a must-have protein supplement whether you are a beginner or a pro in your fitness journey. Although, not everyone needs protein powder supplements, they can assist you if you do strength training or cannot meet your protein needs with diet alone.

Let’s Bust Some Myths!

Myth #1: Protein Supplements Are Only For Bodybuilders
Fact: You can have a protein supplement if you are doing any form of exercise because it helps your muscles recover. Protein alone does not make your muscles big.

Myth #2: Whey Protein Is Not A Natural Form Of Protein
Fact: Whey protein is the natural protein derived from cow milk which constitutes two main protein components, namely casein and whey. Both components have Protein Digestibility Corrected Amino Acid score of 1.0 which is the highest score for a protein source.

Myth #3: Women Will Get Bulky From Protein Supplements
Fact: Due to women having lower levels of testosterone and higher levels of estrogen, they won’t bulk up as men. A diet rich in lean protein will help women build muscle, but not at the same rate as men. For both genders, it still takes weeks/months of consistent training and good nutrition to build visible muscle.

Myth #4: I Don’t Exercise Enough To Need A Protein Shake
Fact: Protein will help your muscles recover, whether you are working out six days a week or if you are a casual class goer – the results are the same.

Myth #5: Plant Based Protein Is Less Effective Than Whey Protein
Fact: For Vegan protein, a blend of whole pea and hemp sources is used to ensure an amino acid profile like whey with high levels of essential amino acids. Pea protein is allergen friendly, low fat and contains more protein per serving than whey. Hemp protein is also allergen friendly but is also rich in essential fatty acids and contains all nine essential amino acids.

Myth #6: Heating Protein Denatures It, Ruining The Effects
Fact: The only thing that changes when you heat protein is its structure, so it may become slightly less soluble. The protein itself is generally not affected by its yield.

Myth #7: You Need To Eat Very High Levels Of Protein To Get Results
Fact: The average person actually needs an adequate balance of carbs and fats alongside protein in their diet and probably needs no more than around 1.2 to 1.7gm of protein per kilo of bodyweight to build and maintain muscle.

Myth #8: Protein Shakes Will Make My Muscles Grow Quickly
Fact: Unfortunately, this is not true. Muscle building takes time, consistent training and good nutrition. Although having a post-workout, protein-rich meal/shake boosts protein synthesis and limits muscle breakdown. This simply means that your body recovers faster from aches and pains after training.

Myth #9: Pea Or Plant Protein Isn’t As good As Whey Protein
Fact: For vegans and people with digestive issues, plant-based protein powder is the way to go. It is digested differently than whey but still gives you the benefits of traditional powdered protein.

Myth #10: Protein Powder Equals Gas
Fact: That’s because most protein powders are derivatives of dairy products. But eating a balanced meal, which includes healthy fats, complex carbohydrates and water, along with a regular exercise routine, takes care of unpleasant digestive issues. The recommended dosage of protein shake is 1-2 scoops or 25-30 gm per day.

Myth #11: Whey Protein Leads To boils, Acidity, Poor Digestion
Fact: It is not whey protein but unabsorbed whey protein in the body that causes such issues. Insufficient water intake may lead to undigested protein resulting in boils, acidity, etc.

Myth #12: There’s No Such Thing As Too Much Protein
Fact: Eating excessive protein could lead to excessive nitrogen your body can’t excrete. If you’re a long-time high-protein dieter, you could be increasing your risk for kidney damage.

Myth #13: Powders Can Substitute Complete Protein Sources
Fact: While powders are a great protein source, they shouldn’t act as a substitute for whole food sources, both animal and plant alike. They’re an easy and convenient way to include extra protein in your diet.

Myth #14: Everyone Should Take Protein Supplement
Fact: It all depends on your fitness goals. The daily reference intake is 0.8g of protein per kg of body weight. Most people get enough protein through their daily diet with protein-rich food. You don’t need to include bodybuilding supplements or protein shakes. Having a bowl of Greek yogurt, or chicken salad with veggies and sprouts will suffice.

Myth #15: Cutting Down Protein Is A Great Way To Lose Weight
Fact: On the contrary, insufficient protein in your diet can make it difficult to get rid of excess fat. The feeling of being fuller for longer will keep you away from cravings and hunger pangs and a heightened metabolism will add to your workout routine and show positive results.

We hope these mythbusters about protein supplements helps you reach your goal! Consume protein, but don’t let it overpower other nutrients. Also don’t cut it out completely from your diet. Balance is the key to complete health!

For more on protein and protein supplements check out Healthy Reads or tune in to LIVE sessions by experts only on GOQii Play.

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