How much time do you think you need to get in shape this summer?
Unless you are a competitive bodybuilder, the most you will need to be in the gym for your summer bodybuilding workouts is 3 weight training sessions of 60 minutes alternated with 3 cardiovascular training sessions of 20-40 minutes.
Why not workout 2 hours in Gym, you ask?Well, after 45 minutes to 1 hour of training the muscle building/fat burning hormones of most people begin to deplete while cortisol levels (fat storing/muscle burning hormone) increase.
We are looking at 2 types of training in order to help you build muscle and get lean.
Anaerobic: which would involved weight training
and, Aerobic: which would be cardio in your Fat Burning Zone (which is (220 – Age) * .75 = Fat Burning Heart Rate) which is a good way to accelerate the fat burning process, as long as it is not overdone, and as long as you complement with a good weight-training program.
Weight Training workouts:
Workout (A):
15 min before you start your workout, take one sachet of Pure form amino acids Performance Nutrition supplement MUSCLEMAX
Superset:
Incline Dumbbell Bench Press
Wide Grip Pull-downs to Front (or Wide Grip Pull-ups to Front)
At this point, your muscles are depleted and this is the most ideal time to take your second sachet of MUSCLEMAX so you are muscle is back to full strength and get the next set of workouts at full throttle.
Superset:
Incline Flyes
One Arm Dumbbell Rows
Superset:
One Legged Dumbbell Calf Raises
Two Legged Dumbbell Calf Raises
Take the 3rd sachet of MUSCLEMAX at this point as your body needs immediate supply of amino acids for recovery. According to most studies , taking nutrition immediately after workouts gets you the maximum benefits as the body opens up the “window of recovery” . The Window of Recovery lasts about 120 minutes.
The big idea of using BODYFUELZ MUSCLEMAX is that it is 100% fat free and 100% safe. Used by some of the best athletes in India, it has proven to give amazing results to bodybuilders and sports players in their muscle development.
Abdominal Workout
Crunches (preferably performed on an Exercise Ball)
Lying Leg Raises
Notes on Sets and reps:
For weeks 1-2 perform 12-15 repetitions per set and 2 sets per exercise.
For weeks 3-4 perform 10-12 repetitions per set and 3 sets per exercise.
For weeks 5-6 perform 8-10 repetitions per set and 4 sets per exercise.
Essential Tips:
Do not rest more than 1 minute in between supersets. This not only allows for a better pump and an even better cardiovascular workout, but it also builds endurance
Abdominal Workout is to be performed before the cardiovascular workout. Treat them as any other muscle, so use the same set and repetition scheme described above.
Ensure perfect form in all exercises feeling the muscle contract and expand. Meaning, focus on getting form correct and not the amount of weight you lift
Alternate between Workout (A) and Workout (B) each weight training day.
Do not fall for the falsehood that supersetting is only for getting ripped and that no muscle can be built while doing it. Mass is built through supersetting.
Now, what is the ideal time for Aerobics?
According to article in about.com,
The ideal time is first thing in the morning on an empty stomach after drinking 16 to 24 ounces of water in order to prevent dehydration.
When performed at this time Swedish studies suggest that you can burn up to 300 percent more body fat than at any other time in the day because your body does not have any glycogen (stored carbohydrates) in the system to burn. Therefore, it has to go directly into the fat stores in order to get the energy necessary to complete the activity.
The other time that aerobic exercise is effective would be immediately after a weight training session as your glycogen stores have already been depleted. Because of this, once you start doing your cardio, you will start burning fat as soon as you elevate your heart rate since it is the only fuel that will be available.
When aerobic exercise is not performed first thing in the morning or right after the weight training workout, make sure that you wait three hours after your last meal so that you have some depletion of your carbohydrate stores. Otherwise it would take your body approximately 20 to 30 minutes to start burning fat because that is how long it takes the body to deplete its glycogen stores and switch to a fat burning environment.
In the next article we will discuss Bodybuilding Nutrition for Lean muscle.
If you need customized diet and nutrition plan to help you workout better and get the lean ripped muscle look or lose fat , mail in to us at queries@bodyfuelz.com.
BCAA is found in BODYFUELZ products like MUSCLEMAX, FITNEZ and PWRSPORTS. BCAA plays an important role in muscle development. This post is to help you understand the importance of BCAA during your workouts and other physical training.
BCAA :
Branched Chain Amino Acids (BCAAs) are Leucine, Isoleucine and Valine. They are considered to be essential amino acids because humans could not survive unless they were present in their diet.
What are the Key Benefits ?
Unlike other amino acids BCAAs are not metabolized in the stomach and are instead metabolized directly in the muscle. This unique quality means that they are very anabolic (they build muscle) and very anti-catabolic (they stop muscle breakdown). These unique amino acids (Leucine, Isoleucine and Valine) cannot be synthesized by your body so they are essential to your growth.
BCAAs are required to maintain muscle tissue and studies have shown that they help to preserve the muscle stores of glycogen. BCAAs also prevent muscle tissue breakdown during training.
How BCAA’s significantly increase in exercise efficiency :
A study performed by Ohtani et al the results showed that the subjects who received BCAA’s had a significant increase in exercise efficiency due to the heightened levels of aerobic and anaerobic capacity as compared to the placebo group.
Another study performed by Ohtani et al, a thorough before and after analysis concluded that markers for physical conditioning, fitness, and endurance greatly improved. In fact, only 2.2 g of the amino acid mixture three times a day significantly improved physical conditioning leading to huge significance in high performance athletes & fitness enthusiasts especially in terms of overall conditioning.
It is to be noted here that BODYFUELZ MUSCLEMAX contains 1.8 g of Glutamine, Argenine and BCAA , of which BCAA is about 30%.
For more info on ingredients check MUSCLEMAX product info page.
By taking 3 sachets of MUSCLEMAX during high performance workouts, one can greatly enhance their gym training for muscle development.
Positive attributes associated with BCAA’s as shown by current scientific literature includes:
Increased muscle recovery especially after intense exercise,
Alleviation of short term decrements in performance commonly associated with overreaching.
Improvements in plasma levels, hence reduce fatigue levels
May aid in the healing of injuries, sickness, and trauma.
May also be strength and muscle mass increases accompanied by BCAA supplementation.
Further info:
According to consumerlab.com there is no apparent toxicity or danger associated with BCAA supplementation. Consumer Lab also recommends anywhere from 1-12 grams.BCAA’s should be taken with water before and after training with any other pre or post workout supplement.
Reference :
Ohtani M, Sugita M, Maruyama K. Amino acid mixture improves training efficiency in athletes. J Nutr. 2006 Feb; 136(2): 538S-543S.
There are 2 types of Carbohydrates: Simple and Complex.
Simple Carbs like sugar and refined wheat flour breaks down faster injecting blood sugar. Your body fights back with insulin to bring sugar to normal levels. This leads to Insulin Spike which leads to an energy crash. An increase in sugar leads to fat deposit in your body.
Complex Carbs like Oatmeal, whole wheat bread, museli are broken down slowly thus keeping blood sugar stable and insulin levels normal. Keep note that Complex Carbs have low “Glycemic Index”
Note: Glycemic Indx is a measure of how quickly carbohydrates are broken down into blood sugar.
The best time to take carbohydrates is after training, during breakfast as Glycogen reserves are low in the morning.
Carbs mixed with amino acids reach muscle faster and start the growth process. This is one helluva kick-ass way to eat your breakfast post training/workout.
Try whole grains like brown bread in the mornings because they not only have complex carbs but also good source of protein.
You need fiber too:
It is a cardinal rule to have fibre in your breakfast as it breaks down carbohydrates in a unhurried manner. Slow digesting carbs helps you to stay lean. Fiber creates bulk in your food which helps you to keep your intestines clean and prevent constipation.
A lot of people we know take whey protein post workout. While we are not against whey, we suggest that you take it under supervision or advice of sports nutritionist. The problem is that most whey protein doesn’t contain fiber and hence may constipate you.
Nutrition Convenience:
If you find it tough to make oatmeal (it is costly too) then why not take the right amino acids your muscles need in the most convenient way possible. Take MUSCLEMAX or FITNEZ sachet, rip open the pack, put it in your mouth and wash it down with water or an energy drink.
According to most leading sports nutritionist taking amino acids before, during and post workout with breakfast is the most ideal way to build muscle, get lean and prevent muscle loss and hasten muscle recovery.
To conclude:
At BODYFUELZ we offer customized Nutrition and Diet plans with next generation amino nutrition. Get in touch with us at pmt@bodyfuelz.com or call 1800-200-4500 to see how we can help you become better high performance sports athletes, a fitter and productive professional or wanna plan your weight management program. We have solutions for you.
Every athlete wakes up in the morning thinking that he/she should be faster, better, fitter today than yesterday. Or else his dreams of winning in his game would remain just that – Dream. Any serious athlete wants to improve his performance.
Every morning an executive wakes up thinking that he/should be productive, highly energetic with a Go-getter attitude. He too wants to improve his performance.
That wish puts breakfast as the most important thing you will feed your body every day! You better not go wrong with that…
High Performance Diet and why Breakfast is Important:
We recommend that you always try to get a solid 6-8 hours sleep every day. During your sleep cycle, after the first 3-4 (halfway) hours, your body start its breakdown. There is no easy way to say it. We Performance Nutritionist call it – Catabolism (Muscle Loss). Your body has depleted its fuel after its last meal and begins to target the fat stored in your body for energy and muscles for amino acids.
Note: You need to know that your muscles are made of 6 types of Amino Acids – Glutamine (60%), BCAA (35%) and the rest being Arginine – these you will find in our products MUSCLEMAX ( to build well-defined muscles), FITNEZ ( for aerobics, dance and other low intense workouts and PWRSPORTS ( Endurance and stamina for athletes)
Basically, your body is into a fasting state for 6-8 hours. You must stop this catabolism of your body. You must break this state. That is why we call it Breakfast, which comes from “Break the Fast”
In order to break the fast, jump-start your metabolism and get your body into anabolic state you have to supply yourself with high quality protein, complex carbs and some good fats. Add a small dosage of Vitamins to the diet and you have an awesome breakfast.
Your body are made of Proteins. So it is vital that you give your body muscle-building amino acids. Sports Athletes can get it from egg whites ( and we recommend egg whites for its bio value and easy to digest format) but for working executives who have no time a good thing would be to have low-fat milk & sprouts with fruits like banana .
One of the best ways to get the right nutrition after your workout/exercises is taking MUSCLEMAX or FITNEZ. Since this pure form amino nutrition requires less digestion than other sources of protein, muscle-building amino acids reaches the blood and muscles quicker, spontaneously starting growth and repair.
This is Nutrition convenience at its best. Just rip open a sachet, pop it in your mouth and wash it down with water.
At BODYFUELZ we offer customized Nutrition and Diet plans with next generation amino nutrition. Get in touch with us at pmt@bodyfuelz.com or call 1800-200-4500 to see how we can help you become better high performance sports athletes, a fitter and productive professional or wanna plan your weight management program. We have solutions for you.
Thinking about what to make for dinner? No problem! Fish foods can be a great way to add some variety to your meals!
Fish is a good source of protein without the saturated fat found in meats. And many types of fish are also rich in omega-3 fatty acids, which can boost heart health. Mackerel, herring, sardines, tuna, and salmon are all rich in omega-3. The healthiest way to prepare is to bake or grill it with olive oil or mustard oil, spices and squeezed lemon.
Shrimp is an ideal choice as it gives you added calcium with essential amino acids. And it is also a wise choice to include Salmon, as it gives your diet Essential Amino acids and omega 3 fatty acids for a healthy heart. Apart from these macronutrients, you also get important micronutrients like added calcium, Vitamin B12 and Folic acid to your diet as these nutrients aid in Blood formation in the body.
Fish and shellfish — They are all good source of food for a healthy heart.
Share about us to your friends :
Like what you read in this blog? May we request you to share our blog with others in your twitter, facebook or orkut ? It would be great if you link us to your blog . If you like what our brand is doing with sports athletes and fitness enthusiasts tell the world what we do in your social networkin account and we would love to shower you with our appreciation. How about a 1on1 customized Diet and Nutrition counselling for 3 months and that too completely free?
Let us know.. mail us at pmt@bodyfuelz.com and let us know !
You can also reach us at 1800-200-4500 and ask for Vikas to know more .
We recently had one of our customers send us this video of him using BODYFUELZ MUSCLEMAX for his workouts. We loved the video to bits. For the first time we had a customer’s sent us, what we call: user generated vido, on BODYFUELZ and how BODYFUELZ products are helping in performance nutrition and better workouts.
Bishnu Adhikari is the dude who sent us the video. Bishnu is a promising young actor from the south. He is from AP, Hyderabad and has acted in a few Telugu movies.
Check out the video here and you can connect with Bishnu at his facebook id here.
BODYFUELZ aims to help sports players, athletes and fitnes enthusiasts to reach their fitnes goals through diet and nutrition.
Call us at 1800-200-4500 or mail at pmt@bodyfuelz.com to understand more on how we can help you in reaching your fitness goals.
This is a question which a lot of our customers ask: How do I muscle mass?
Here are few suggestions :
To build muscle requires a positive energy balance, which means that you have to consume more calories than you burn. So how many extra calories you should eat to gain muscle mass depends on how many calories you are burning each day. ( BODYFUELZ Sports & Dietician advisor can help you on this based on your height,weight,sex and fat percentage )
The answer to how many additional calories you should eat depends to a great extent on how hard you work in the gym. Your body can build at most about a .25kgs of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain fat, too.
We suggest consuming an extra 250 to 500 calories per day. But if you tend to put fat easily then consumer at the lower end of the scale. On the other hand if you can’t put on weight fast then we suggest look at 500 calories extra per day. Basically, experiment and figure out what works best for you.
Take adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement. The average person requires about 0.8 grams of protein per kilogram of weight each day, but if you are trying to gain muscle, you may want to increase the protein in this ratio to closer to 1.2 grams each day
Professional body builders consume up to 1.5 grams of protein per kilogram of weight each day, but unless you practically living in the gym on a regular basis, this is too much for the average person trying to gain muscle.
Research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain. Since you are probably not going to be eating a steak or chicken breast at the gym, a supplement may be beneficial immediately before, during or after workouts.
BODYFUELZ MUSCLEMAX is pure form amino acids which can be consumed before, during and after the workout as they are found in granular form.
Talk to BODYFUELZ at 1800-200-4500 or mail at pmt@bodyfuelz.com to know more about getting lean or build muscle or stamina.
We have begun the countdown at BODYFUELZ for the New Year 2010. Here is the exclusive online offer offer for our customers.
Get BODYFUELZ Sipper free on purchase of any BODYFUELZ products online . All you need to do is place your oder and buy it via online credit card , online fund transfer or cash deposit .
You also need to mail us with your contact details to confirm your order.
But have you ever asked yourself this question: Why can’t I be a High Performance Individual? Why can’t I be a High Performance Professional? Why can’t I be a High Performance Student? Why can’t I be a High Performance homemaker?
You never asked because you take yourself for granted. Because you don’t know what it takes to be a high performance individual.
Because, you are not worried about your performance but expect the innate & mechanical things around you to have High Performance .You don’t ask anything great from yourself.
That is sad, isn’t it?
You have a High Performance Dell laptop but you are not productive. No big deal if you drive an eye catching car to office when you spend the whole day tried and sluggish? So what if you earn the distinction of becoming the best Woman CEO of the Year but you have weight management issues?
So what if you can afford to buy the costliest food in town but don’t because it would make you fat?
What if you have been sweating at your gym for months or eating the right diet but not able to lose weight or get the well defined body you crave? A Rs.20,000 High funda gym membership is of no use then, is it?
Become the High Performance Individual:
High Performance comes from a deep personal commitment of expecting the best from: You. It comes from the desire to lead a lifestyle where you bring balance to work and life.
Why not talk to BODYFUELZ to get you into that High Performance Zone and keep you there day in and day out, so you do what you are built to do. Why not become a High Performance. Starting today?
– You may be a Corporate Professional. We will make you a Corporate Athlete.
– You may be a House wife. We will make you a “Wow” mom. A High Performance Homemaker.
– You love or want to get into cycling and running marathons but get tired easily? We will make sure your transform yourself into a High Energy Individual.
All you need to do is to call us at 1800-200-4500 or mail at queries@bodyfuelz.com with your info and what you want to become and we will give customized solutions for it.
Now decided: High Performance individual or Low Performance Average Human ?
As part of our value added services to our customers we are offering Diet and Nutrition Consultancy for our customers.
For our customers:
All our customers who buy BODYFUELZ products gets free Diet and Nutrtion counselling. On buying our products , they can further get in touch with us at our Toll Free Number : 1800-200-4500 and avail the service.
Our diet counsltancy services are done at our Office in Chennai or via Email, Chat and Telephone.
For Non-Customers ( Available in Chennai and Bangalore only ) :
If you are in Chennai or Bangalore , you can get customized Diet and Nutrition counselling done at our office . A complete Diet and Nutrition Analysis is available at a minimum cost of Rs.500.
About our Diet and Nutrition Counselling :
Step 1 : We first calculate your Height, Weight, and your Fat Percentage
Step 2 : We then understand your Diet on a typical day and calculate your calorie intake.
Step 3 : Next, comes your fitness goal. Weight reduction ? Build Mass? Get tonned ? How about a well defined lean mass bod? You need to tell us your fitness goals.
Step 4 : We then set about comparing what you eat the whole day ( calorie input) to your activity chart ( calorie output)
Step 5 : We then tweak your diet into a balanced diet which will be highly customized to help you reach your fitness goals.
Step 6 : The diet will be then mailed to you so that you can keep track of what you eat everday
Step 7 : Finally, we will track your progress periodically to ensure you are on right track and help you reach your fitness goals .
To know more about how we can help you reach your fitness goals call us at 1800-200-4500
The High Performance Nutrition Blog 