Beast_fitness_tips

 Gaining Fat is a major problem these days. People are getting confused due to so many controversial sites providing fake information on fat loss. I don't want to mention them. In this post, I will clear all doubts regarding fat loss and differentiate between fat loss and cutting.  First of all, what is fat loss? Fat loss is a process in which we reduce our body fat percentage and get toned. We need to maintain a calorie deficit and do strength training for that. I am going to explain what type of diet to follow for fat loss. By seeing the phrase 'reducing body fat' You can get an idea about it. It's just reducing the fat intake and burning fat in the body. I will now say how to do that. You don't need to drink detox teas, fat burners or you don't need to put on a so-called sweat slim belt.  you just need to multiply your body weight(kgs) by 11 or 12 and the product is your daily calorie intake or I am attaching a photo below. Refer to that to know your calories...

 Building muscle not only needs weight lifting but also a diet that contains all macronutrients and consistency. But so many people don't know what to eat for building muscle. In this post, I am going to clear all your doubts about the diet for building muscles. First of all, You need to know that you will gain some fat while building. This is common. This is also termed bulking. I will explain how to bulk. First,  Calculate your maintainance calories then add 300-500 calories to that  For example: If your maintainance calories are 2300 then add 300 calories to that. Now, your calories for a day are 2600. If you don't know how to calculate then see the image below👇👇👇 Actually, people who want to build muscle quickly or most bodybuilders will do bulking for building muscle and cutting for removing the fat stored in the body while bulking. First, you should bulk until you gain new muscle and your abs disappear then you should maintain your new weight for at least 3-5 mon...

 There are so many doubts about strength training I am going to destroy all the doubts with this post. So many people don't know how to do strength training and some people don't know which methods are used for strength training. In this post, I am going to give a one-week demo workout program and which methods are used to do strength training. First of all, I am going to explain what is strength training. Strength training is physical training for increasing strength by using free weights, body weights, and machines. Methods For Strength training:                                                                                                                           If you wa...

 You need strong arms because strong arms help you to lift heavily and help you to build muscle. You should train arms using two different types of movements namely push and pull. push movement is for the triceps and pulling movement is for the biceps. So you may divide them and add push movement i.e. triceps workout to push day workout and pull movement i.e. biceps to pull day workout. Biceps(strength): As I said before in the post:- back_strength  that training for strength can be done by using compound workouts. compound workouts for biceps are chin up and pull up. And also you can isolate your biceps to make them stronger. So you can use some bicep workouts like e-z bar curl, preacher curl, concentration curl, barbell curl, etc. Triceps(strength): As I said before in the post:- chest_strength  that strength training for the chest can be done by using push movements. Triceps are also can be trained by push movements. You can also isolate the triceps by using tricep iso...

 People hate leg day? right. Imagine that having a massive and strong chest, huge biceps, and boulder shoulders but having chicken legs.  It will be so horrible to be like that.  To avoid that type of situation you should train your legs. you should train your legs twice a week for both strength and hypertrophy. Training your legs makes you tired and sore but training them at regular intervals will make your legs strong and you won't get sore after a leg day.     Now I am going to explain how to train legs for strength. As I said before that gaining strength can be done by using compound exercises. You should train the movements of your leg. like hinge, squat, and lunge. these three movements train your legs and give strength.  Squat movements::::: Front squat, Back squat, Goblet squat,                                                ...

 strength for back why should we have a strong back?  A strong back gives you a good posture and better muscle definition. If your back is weak then you will have problems like  back pain, lumbar lordosis, etc Having a weak back will make you like the first four types in the above pictures. To make your back strong you don't need to train every muscle of your back. you just need to train the movements that activate your back. for example, pulling movements will train back. the pulling movements are horizontal pull and vertical pull. Horizontal pull::::: >>Bent over rows,deadlift,inverted rows,seated rows Vertical pull:::::::>>pull ups,chin ups, lat pull down,sternum pull down  These pull movements train your back and give it strength. Train your back two to four times a week. the weight you are using must be 80-90% of your one-rep maximum so that you can do 5-8 reps. you should do 4-5 sets of 5-8 reps for these workouts.  Consistency is the key. trai...

 In my previous post I mentioned about strength training. In this post I am going to explain clearly about strength training. I will explain about every muscle in different posts. In this post I am going to explain about strength training for chest. Building chest strength is very important to build chest muscles. You need to do only compound exercises to build chest strength. If you want to do some isolation workouts add 1-2 workouts of that category with heavy weight and do low reps. Do 3-5 sets of 5-8 reps compound workouts for strength.  some copmpound exercises for chest:   Bench press incline bench press decline bench press pushups incline pushups decline pushups dips Take 85-90% of your one rep maximum load and do 3-5 sets of 5-8 reps. rest between sets is must be 3-5 minutes so that the lactic acid in your muscles get cleared and you will lift heavily In this post I have explained about exercises for chest strength.In the next post I am going to post about st...

 Strength training is a most important for increasing your strength. Increasing your strength is necessary to lift heavily. You don't need to train every muscle in strength training whereas you should train every muscle in muscle mass training. You need to lift 85 to 90% of your 1rep maximum load for strength. What is strength training: Lifting heavy weights with low rep range and doing four to five sets. Not only this but also you should know something interesting thing about strength training.That is the rest between every set must be more than three minutes. You may do only compound movements and no need of isolation lifts. Form is very important in strength training. you can use multiple angles of an exercise to build strength but do them with correct form. You should train the movements but not muscles.  What is the reason behind resting more than three minutes: While doing exercises lactic acid is produced in the muscles and rest makes the lactic acid to get clear from t...

  As I have promised in my previous post I have come up with some tricks and tips to build muscle quickly. I have providing my blog link here so that you can have a quick look through it. My blog: beast_fitness_tips   . In this blog I have explained clearly about building muscle by explaining the anatomy of some muscles and exercises. In this post I am going to explain some tricks to gain muscle as fast as possible. How do muscles grow? When you train your muscles your muscle tissues will break. After training your muscles the protein and other nutrients taken by you will repair the muscle tissue and make them grow. By this we can conclude that muscles will grow when they are in rest. Muscles need 48 hours of rest after workout. So plan accordingly. Train every muscle two times a week. Frequency +recovery are equal to growth. Intensity: You need to do workouts which have high intensity and volume. You should concentrate on Intensity rather than number of sets or reps. ...

 In my previous post I have said that a person has asked me the difference between yoga and weight lifting I have come up with an awesome post about yoga and weight lifting. Yoga and weight lifting are two different branches of a same tree. Yoga :   Yoga is a mind and body practice with a 5,000 –year history in ancient Indian philosophy. Various styles of yoga combine physical postures, breathing techniques and meditation or   relaxation. Yoga is not only a physical workout it is also called as a lifestyle because by practicing yoga you will acquire some skills like Yama,Niyama,Asana,Pranayma,Pratyahara,Dhyana,Dharana,Samadhi. These 8 Sanskrit words describe about yoga. By doing yoga you may gain not only physical health but also mental health. Weight lifting:  It refers to lifting of weight which also improves your mind and body connection. This helps in building muscle, strength, endurance. You look attractive and stronger. Which to choose: You should choose b...

  As I have promised in my previous post in my blog https://beastfitnessgains.blogspot.com . I have come up with workouts for toning your abs. Now, a, days in competitions of body building like Mr. Olympia   judges are focussing on muscle mass rather than muscle definition. So you need to have bigger abs to impress them. Here are some exercises for bigger abs.   Anatomy of abdominal muscles: Abdominal muscles are mainly divided into four parts they are upper abdominals, lower abdominals, serratus anterior and oblique.   There are so many exercises for training abs. But they are only meant for strength and muscle building will not be more. Indirect exercises (compounds) for abs: There are many compound exercises for abs. Dead lift, pull ups, front squat,    bent over rows, plank, chin up,   hip thrusts etc . these exercises train abs indirectly. These will make your abs strong and toned. Some exercises for abs isolation: You can train abs four d...

  As I have promised in my previous post in my blog beast_fitness_tips   I have come up with an awesome content for training triceps. Triceps is a small that need more attention on it to make it big. In this post I will explain how to train triceps. Anatomy of triceps: Triceps is divided into three parts long head, lateral head and medial head. We should train three different parts with three different types of movements and with different equipment. First of all compound movements:   As I said before there are compound movements that train more parts at a time. Push ups are the best example for compound exercises to train triceps. Close grip bench press is also a compound (partially) to build triceps. There are other compound exercises for triceps are diamond push ups, close grip push ups, skull crushers. Some secret tips to build triceps quickly: 1.        FIND THE TARGET OF AN EXERCISE "It's silly doing a triceps movement and not kno...