sixpacknutrition.blogspot.com|Health and fitness, weight loss, supplement, vitamin, protein

The cardiovascular system undergoes various changes if exercises are performed. During exercise, the cardio vascular system begins to meet the increased demands of the body in many ways. The cardio vascular system rushes oxygen to the working muscles, returns the blood to the lungs to be re-oxygenated and delivers fuel [ nutrients and oxygen ] to the active tissues of the body. In fact, the effects of exercise can be studied in the following ways: Immediate effects of exercises Long term effects of exercises Immediate effects of exercises When we perform exercises, there are some immediate effects on our cardio vascular system. The immediate effects are stated below: Increase in heart rate - Generally the resting heart rate of an adult remains at 72 beats per minute. The elite endurance athletes usually have 28 to 40 beats per minute. Even before the beginning of exercise the heart rate increases in anticipation. It is known as anticipatory response. When an individua...

Weight training is defined as those exercises that are designed to strengthen specific muscles by causing them to overcome a fixed resistance, usually in the form of barbells or dumb bells. In fact, weight training refers to the exercises phase of the activity where weight in the form of barbells and dumb bells are used to condition and alter the size of various segments of the body. This is, undoubtedly, the most popular phase. Here the underdeveloped individuals strives for average or about average size in terms of muscular bulk and body weight and size; the athletes strives for increased strength and condition to become a better performer in chosen sports. Weight training method is used to develop physical fitness. Germany, probably was the first nation to use systematic weight training in the preparation for the track and field athletes at the 1936 Olympic games. Since then, the use of weight training throughout the world has become the rule rather than exception. Weight tra...

When we do regular exercise, some permanent changes take place in our muscular system. These changes occur only when exercises are performed daily. If we perform exercise once, there will be changes in our muscular system but only for a temporary phase. Following changes in our muscular system can be seen if exercises are done on regular basis. Change in shape and size of muscle - Through regular exercise the shape and size of muscles is changed. In fact, cells of muscles are enlarged which change the shape and size of muscle. Formation of more capillaries - When exercises are done, the color of muscles is changed, because a number of new capillaries are formed for a better efficiency of blood circulation. Muscle remains in tone position - When exercises are done on regular basis then are muscles remain in toned position. Indeed, muscles remain under some degree of contraction. Muscles becomes firm and maintains a slight, steady pulls on the attachments.  Con...

Sports nutrition is the study and practice of nutrition and diet as it relates to performance in field of games and sports. It has a direct relationship with the type of quantity of fluid and food intake by a sportsperson. In fact, it deals with the nutrients such as carbohydrates, proteins, fats, vitamins, minerals and water etc. I ntake of nutrition before, during and after the competition or training:- Most of the sportsperson are concerned about what to eat before, during and after the competition because intake of nutrition plays a very significant role in enhancing the performance in sports and games. However, it is also a fact that optimal health and sports performance is achieved with proper diet everyday not just the day before, during and after the competition or training. It is also essential to take a variety of foods daily in order to consume all the nutrients needed for good health and maximum performance. Intake of such nutrients cannot be denied. The explanation of...

Nowadays everybody wants to remain slim and trim. The individuals, who are overweight or obese also want to reduce or lose weight. They use various methods of weight loss. Most of them adhere to diet to lose weight. In the beginning dieting produces good results or success. But after initial success it adds more weight later on. Even research studies indicate that 90% of the dieters gain all of their weight back and sometime more than that. In fact, we are all aware that shedding or losing weight is not as simple as it sounds. Eat less and exercise more to burn calories. We know this scientific fact but it is difficult to implement. In fact, there are some pitfalls /dangers of dieting that keep us away from losing or reducing weight. The major pitfalls of dieting are stated below:- Extreme reduction of calories   - For dieting intake of calories are reduced extremely. Research studies indicate that 1800 calories a day can not meet all the nutritional requirements of an ...

Usually a healthy weight is that weight at which an individual leads a healthy life without any risk of diseases. It means that if an individual is at healthy weight, he can lead a healthy life. On the other hand if an individual is at unhealthy weight be it underweight or overweight he is not able to lead a healthy life. According to National Institute of Health, " A healthy weight is considered to be one that is between 19 and 25 [BMI]. If the BMI is between 25-29 an adult is considered overweight. If the BMI is 30 or greater, the person is considered to be obese." Check here what is BMI ? How to calculate BMI? In simple words, it can also be said that a healthy weight is that weight which lowers the risk for various health problems such as heart diseases, stroke, high blood pressure and diabetes etc. Methods to control healthy body weight:- The stress should be laid down on the following points for proper methods to control healthy body weight: ...

Body mass index [ BMI ]   is a measure of body fat based on your weight in relation to your height, and applies to most adult men and women aged 20 and over. For children aged 2 and over, BMI  percentile is the best assessment of body fat. A healthy weight is considered to be one that is between 19 and 25 [BMI]. If the BMI is between 25-29 an adult is considered overweight. If the BMI is 30 or greater, the person is considered to be obese. There are two types of popular methods to find out or calculate the healthy weight that is, Height and weight chart and body mass index chart [BMI chart ] . Another method is calculate BMI . Height and weight chart      2. Method to calculate BMI If you want to know your body mass index, then divide your body weight in kg by your height in metre square.    Body mass index = Weight in kg                      or      ...

There are various food myths which are prevailing all over the world. What to eat, when to eat and how often to eat are such questions which usually confuse most of the individuals. We believe in such myths because they sound like they could be true. Nowadays, we have scientific knowledge and on the basis of that knowledge we should not believe in food myths. The most common food myths which are still prevalent in our contemporary society are stated below:- Potatoes make you fat- Earlier people used to think that carbohydrate rich foods such as rice and potato,etc, increases body weight. So for losing or reducing weight they used to eliminate carbohydrate rich foods from diet. Now we know that carbohydrates are the body's preferred energy source. Potatoes do not automatically makes you fat. So no problem you can take potatoes in moderate quantity. Fat free products will help you in losing weight - If you take fat free labelled products they can lead to weight gain, ...

Everybody wants muscles. Everybody wants to look muscular but it is not easy to have a great physique you have to do intense workouts, proper rests, but the most important a healthy diet. According to researches a great physique or a muscular body is made up of 35% exercise, 15%rest, 5%other and 45% diet. Diet plays the most important role in bodybuilding. Regular workout helps your muscles to grow bigger and stronger but workout alone will not get you to your goal you must have an good and healthy diet. A good and healthy diet to build muscle and lose fat must have an variety of proteins, veggies, fruits, carbs and healthy fats. Eating right is the key to your goal. Fruits and veggies contain many vitamins and minerals which are necessary for muscle growth check here top 5 protein rich fruits to build muscles  and lose fat . Add carbs to your diet, carbs are like fuel for your body it gives you much energy to do an intense workout without fatigue. You need to follow a st...

A lot of people workout every single day and feel proud on themselves to be punctual. But is it an good idea?        is working out everyday is the best method to build muscle?        should you take leave from gym at least one day in a week ? Today you will get all of your answers in this article- It is not an good idea to hit gym everyday because your body needs time to recover, your body needs time to repair the damage muscles which were broke down or damaged during workouts otherwise you can't grow muscles because you are working out again and again with that damaged muscles only which leads to decrease in muscle size and loss in muscle mass. so, take rest for at least two - three days in a week. MUST READ  - Top 50 muscle building foods. Working out everyday is not the best method to build muscles  it can even results in loss of muscle mass and decrease in muscle size. The best method to build muscle is GYM - E...

The most frequently asked questions by men and women on masturbation are "Does masturbation affects your health, fitness, gains, performance or muscle growth?" Here you will get answers of all your questions on masturbation. First of all, masturbation is not bad for your health at all if it is done twice or thrice in a month. But if you are addicted to it or doing it everyday then stop this now it is very dangerous and can make you unhealthy mentally and physically. Masturbation will not affect your gains and health if it is done safely and rarely but excessive  masturbating  can harm your relationships and everyday life. Keep reading to know about benefits of masturbation ,  side effects of excessive  masturbating  and tips to solve the problem of excessive masturbation:- First we will discuss about the positive side or the benefits of masturbation:- Masturbation have many benefits if it is done rarely. It is an healthy sexual activity it has many ...

If you ask me that is alcohol bad for your gains or effects on fitness then my answer is yes, it is an curse for the body and fitness. It badly affects on gains and fitness by decreasing testosterone levels, weaken immune system, damage heart, weakens the liver, prevents proper digestion of food, higher the risk of cancer by 70%, interferes with the brain communication pathways and these all problems directly weakens your whole body, decrease muscle mass and fitness levels. Yes, there is no problem if you drink only two to three times a year or occasionally in a limited amount. But if you drink daily or frequently, stop that now otherwise it can destroy your dreams and even can take your life. Bodybuilding is a game of discipline. And if you want to build an above average physique then you have to sacrifice short term pleasures for long term happiness and joy. There are many obstacles between you and your dream physique like junk foods, unhealthy foods, smoking, self pleasure and ...

What is multivitamin? Is it safe to take multivitamin? Is multivitamin really necessary? What are the cons of multivitamins? What are the pros of multivitamins? If you are also confused by these type of questions and thinking that we should take multivitamin or not? then this article will help you in taking the right decision. First of all, what really is a multivitamin? A  multivitamin  is a preparation intended to serve as a  dietary supplement  - with  vitamins ,  dietary minerals , and other nutritional elements. Such preparations are available in the form of tablets, capsules,  pastilles , powders, liquids, or injectable formulations. Other than injectable formulations, which are only available and administered under medical supervision, multivitamins are recognized by the  Codex Alimentarius Commission  (the  United Nations ' authority on food standards) as a category of  food . second,is it safe to tak...