Can Exercising Boost Up your Immune System?

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Can Exercising Boost Up your Immune System?

Corona Virus has taken over the world by a storm and has left the whole world shaken. Everyone’s daily routine has been compromised in one way or another. So boosting the immune system is now more crucial than ever.

 

CoronaVirus has a greater chance of infecting people with a weak immune system. So the only thing we can do is find ways to boost up our immune system to fight this invisible enemy.

Studies on Boosting the Immune System

During the Boston marathon in 1901, Ralph Larrabee; a Harvard doctor took the blood samples of four runners. To his findings the white blood count (a measure of the immune system) was way out of balance. Concluding, that the physical efforts of the runners compromised their strong immune systems.

 

Ever since that day the subject of finding a correlation between physical exercise and a strong immune system has been the center of discussion. This topic is now resurfacing as the coronavirus pandemic has engulfed the world into difficult times.

 

Some people have found it difficult to cope up with social distancing and daily exercise routines. While others now have an ample amount of free time on their hands to exercise and train harder than ever before. It turns out both of them are not great immune boosters.

 

Immunologists all over the world have described the relationship between duration, the intensity of the workout, and the infectious risk to follow a J-Curve. Meaning that low or close to no exercise tends to increase the risk of infection as opposed to doing nothing. Studies have shown that people who work out daily tend to feel less sick or capture respiratory infections twice as less as those not committing to a daily routine of exercise.

 

Can exercising Boost Up your Immune System?

But the J-Curve theory suggests that this follows diminishing returns. There comes a point when too many intense workouts have shown to compromise the immune system and have increased the rate of infection more as compared to people that are not committing to exercise. 

Jonathan Marcus, an elite track coach has urged people to not be irresponsible and carry out their explosive workout routines in these times.

 

Now we have another question that needs to be answered; what is too much? What is the limit after which we should stop? It is a fairly important question to answer but tricky nonetheless.

 

Another study carried out by Neil Walsh suggested that people who ran 2 hours of low intensity running with 30 minutes of high intensity running and concluded that the risk factor is associated with the duration not the intensity. This is because prolonged exercises tend to deplete the fuel stores your immune cells rely on and the effects could be seen within the 60 or 90 minutes of workout.

 

Though not everyone agrees with this claim.

 

John Campbell went about carrying out his studies on the matter and found that traveling and huge crowds are not a problem for people who exercise alone. They believe the immune system could also be compromised due to external interventions as well. Stress and lack of sleep have shown to be increasing the risk factor of the immune system.

 

Further studies by Neil Walsh showed that anxiety and psychological stress tend to have the same effect on the immune system as the intense and lengthy workout sessions.

The Secret to a Strong Immune System

Considering all of the variables it is difficult to determine a single routine. As everyone has different physiology and has made unique lifestyle decisions, boosting the immune system can be a tricky task. Nieman suggested that we follow a simple 60-60 rule. Where he suggested that you carry out 60 minutes or less workout with your heartbeat ranging no more than 60% your maximum capacity. You could get some high-intensity spikes as the whole workout does not need to focus solely on high intensity.

 

Consider this as well, the effects of this are going to be different on everyone. As someone who is running because he cannot go to the PSL matches would be drenched in sweat. While gasping for air most of the time during his single hour of the run. This could be stressing him out. While being too intense for him causing adverse effects on the immune system. As compared to someone who followed a routine of running in the morning every day; running for him could act as a stress reliever and could cause exercising to act as an immune booster.

 

Conclusion:

You need to find a custom routine that suits your need the best. While not causing you to exhaust yourself a lot, take time offs, and rest up. While maintaining social distance from others, Something you are already doing. 

Exercise at Home | Top 10 Exercises that You Could Do at Home

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Exercise at Home | Top 10 Home Workout Exercises

The Corona outbreak has resulted in a lot of people being affected by the pandemic. Social distancing is considered to be the best precaution one could take in such times. So we came up with a list of exercises that would not require you to go to the gym. We recommend that you exercise at home, while we wait for the situation to be under control.

Exercises that can be Done at Home

There are a lot of different exercises that can be done to cater to your bodybuilding needs. We recommend you focus on staying in shape rather than pushing to gain more. These exercises are compiled keeping this in mind and you should be focusing on your immune system.

 

So let’s begin with the list.

 

Lunges:

Lunges are a great way to increase muscle strength in your legs and also increases your balance in the process. This exercise is mainly focused on below the waist, mainly on your legs and glute muscles.

Exercise at Home | Lunges

Exercise at Home | Lunges

How to Perform:

  1. Start off by having your feet apart at shoulder distance and your arms down by your sides.
  2. Take your right leg and place it in front while bending it. Make sure that your thigh is parallel to the ground. To maintain good form make sure that your right knee does not extend beyond your right foot.
  3. Push up with your right foot and return to the starting position.
  4. Do the same with the left leg. This is a single rep.
  5. Complete 10 Reps of 3 Sets.

 

Push-up:

Push-ups are one of the most commonly performed exercises in the world. It is also one of the most effective exercises of all times, it tends to stimulate most of the main muscles working in our body.

Exercise at Home | Push-ups

Exercise at Home | Push-ups

How to Perform:

  1. Start off in a Plank position and keep your core and your shoulders should be pulled back and down. 
  2. Bend your elbows until your chest is near the floor (make sure not to touch the floor) and then extend your elbows to go back into the plank position. 
  3. Complete 3 sets of push-ups with as many reps as possible.

 

Tip: If you cannot perform a standard push up then feel free to change your stance and get on your knees. You can still reap the benefits of this exercise.

 

Squats:

Squats are an amazing exercise to add to your daily routine. Squats help with flexibility with lower back and hip, while building up core and lower body strength. Squats tend to engage the biggest muscles in the body, therefore they are really good at burning calories as well.

Exercise at Home | Squats

Exercise at Home | Squats

How to Perform:

  1. Start off by standing straight with your legs just a bit apart from your shoulder width and your arms on the sides.
  2. Now perform the sitting motion, where you would bend your knees and push your hips back, while keeping your chest and chin up. (as if you were going to sit in a chair).
  3. Ensure that your knees don’t bow inwards or outwards in the process. Do it until the thighs are parallel with the ground. Bring your arms out straight in a comfortable position. Hold the position for a second and then extend your legs to return to the same position you started out from.
  4. Complete 3 Sets of 20 Reps.

 

Standing Overhead Dumbbell Presses:

This is yet another amazing exercise which not only is good for the shoulders but it also helps workout your upper back and core. Compound exercises like this one are really good in working out more than one muscle group and joints.

 

Equipment Needed: 5 Kg Dumbbell

Exercise at Home | Overhead Dumbbell Press

Exercise at Home | Overhead Dumbbell Press

How to Perform:

  1. We would recommend that you start this off with a light set of dumbbells. Begin by standing shoulder width apart. Now more the dumbbells over your head in a way that your upper arms are parallel to the floor.
  2. Now push the arms upwards until they are fully extended over your head. Brace your core while performing this motion.
  3. Now extend and hold the position for sometime and then revert back to position where you started off. With your triceps parallel to the floor again.
  4. Complete 3 Sets of 12 Reps.

 

Dumbbell Rows:

Dumbbell Rows are another amazing exercise that will workout your upper body. It will not only make you back look great but would help in strength building as well. Two things to keep in mind when performing this exercise. Firstly; choose light weights to begin workout and secondly, make sure that you are squeezing at the top of the movement.

 

Equipment Required: 5 Kg Dumbbell

Exercise at Home | Dumbbell Rows

Exercise at Home | Dumbbell Rows

How to Perform:

  1. Start with a dumbbell in both hands. Recommended weight is no more than 5 Kgs for beginners
  2. Bend forward through your waist and make a 45 degrees angle. A very important point to note here; don’t arch your back in the process. Now let your arm go straight down, while you keep your neck aligned with your back in the process. As you keep a strict posture. 
  3. Now start with pulling your hands straight back just below your chest and engage your lat.
  4. This is considered to be 1 rep and you need to repeat this 10 times for 3 sets.

 

Single-Leg Dead-lifts:

Here is another exercise that is going to be challenging your balance. This is going to require leg strength and stability. Now grab a moderate weight dumbbell to get started with this exercise.

 

Equipment:

Dumbbell 5 Kgs

Exercise at Home | Single-Leg Dead-lifts

Exercise at Home | Single-Leg Dead-lifts

How to Perform:

  1. Begin by starting with the dumbbells in your hands and your knees slightly bent.
  2. Now begin with kicking behind with your one leg. While keeping the other leg straight. As you kick lower the dumbbells in your hand lower to ground.
  3. When you feel like you have reached back with your leg to a comfortable position, begin to go back into the starting position. Make sure you do this in a controlled motion. Squeezing your glutes as you do it. Make sure that your pelvis is parallel with the ground as you perform this movement.
  4. No perform 10 to 12 Reps for each leg.

 

Burpees:

One of the toughest and the most effective exercises that one can do without weights. This is a whole body workout that is great for cardiovascular endurance and muscle strength.

Exercise at Home | Burpees

Exercise at Home | Burpees

How to Perform:

  1. Start this exercise by standing upright and your arm by your side.
  2. Start to squat down while keeping your hands in front of you. When your hands make contact with the ground kick both legs back and move to a push-up position.
  3. Do a Push-up.
  4. Come back to the starting push-up position and now kick your knees towards your hands to come in the squat position.
  5. Now stand up straight and jump with your arms above your head.
  6. This is one rep. Complete 10 reps of 3 sets for a beginner.

 

Side Planks:

A strong core is the true sign of a great body. So don’t plan on skipping these core specific exercises. This exercise requires a mind to muscle connection, followed by controlled movements, for it to work. 

Exercise at Home | Side Planks

Exercise at Home | Side Planks

How to Perform:

  1. Now Lie on the ground on your left side with your right foot stacked up on the other.now elevate your body by using your elbow and placing it on the ground and elbow should be directly under the shoulder.
  2. Now stiffen your spine by contracting your core. Lift your knees and hips off the ground. Forming a straight line with your body.
  3. Return to the beginning position with a controlled movement. Now do 3 sets of 15 reps on one side and then switch to the other side.

 

Sit-ups:

Although this is a very basic exercise there is nothing that would beat a good sit up, to work your abdominal muscles. Though if you have a lower back problem just do the simple crunch; which only requires you to work your upper back and shoulders. Lifting off the ground. 

Exercise at Home | Sit-ups

Exercise at Home | Sit-ups

How to Perform:

  1. Start by lying on your back with your knees bent and your feet touching the ground and your hands behind your head.
  2. Now keep your feet firm to the ground and lift up your head and bring it forward. As you continue this motion make sure to keep your core engaged. Make sure not to push on your neck as it would strain it.
  3. When your chest and legs are close enough, begin to go back in a controlled motion.
  4. Now as a beginner complete 3 sets of 15 reps.

 

Glute Bridge:

The glute bridge is an effective exercise when you are focusing on posture. 

Exercise at Home | Glute Bridge

Exercise at Home | Glute Bridge

How to Perform:

  1. Start off with you lying on your back with your knees bent and feet flat on the ground. While arms on the side, with your palms facing down.
  2. Pushing your heels; lift the core up and squeeze your core, glutes and hamstring. Your upper back and shoulders should be still engaged with the ground while your core to the knee should form a straight line.
  3. Pause for 1-2 seconds and return to the starting position.
  4. Complete 10-12 reps for 3 sets.

Below is a Video that Shows the Importance of Working Out From Home.

Other Blog Posts

  1. Best Protein Powders of 2020
  2. How to Build Up Bigger Muscles? The Do’s and Don’t’s
  3. Are Supplements Harmful for You?

Best Protein Powders of 2020

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Best Protein Powders of 2020

Finding the Best Protein Powder is no less than a hassle for most athletes. So we took some time out and did the research for you but before we get into the list it would be better for the beginners to understand what protein powders actually are before they start using them.

What are Protein Powders?

Protein powders come in all shapes and sizes. The main three are Whey, Soy and Casein. Whey is the most well known and used protein used among them all. As it is water soluble and that means it is easier to consume and digest. It is also a complete protein meaning it has all the nine important amino acids required for the dietary needs.

 

Soy protein is mainly for people that would prefer a vegan diet. Although, it is noted that the taste is a bit unfriendly and it does not dissolve well in water.

 

Different Protein powders come with different price tags. An athlete would be required to consume certain proteins depending on his training that would need him to be picky about his proteins. On the other hand if you are a casual user then the price would not matter, as you could get the results from less expensive and easily available proteins as well.

 

Protein powders are a complete and a good quality source for proteins. On the contrary, one thing should also be kept in mind that most individuals, even athletes can get everything from consuming lean protein like meat, chicken and dairy products.

 

So the real question comes up. When would you be required to consume proteins?

The answer is in the following points:

  • When you are a Growing Teenager: Between the age of 13 -18, we see teenagers going through a growth spree. The growth tends to consume more proteins, therefore if a teenager would want to work out he would require additional sources of proteins.
  • Switching to a Vegan Diet: If you are planning to go vegan, you would be reducing some common protein intake like chicken, meat and fish. So in order to compensate for the lack of natural protein intake you would have to get proteins.
  • In the Beginning of a Program: For those who have not experienced hypertrophy or have any sort of exposure to gym routines. Their bodies would not be used to the intense exhaustion and would give up easily. Such people would be required to consume proteins to keep on going.
  • Reducing Recovery Time: Athletes that are recovering from an injury would be required to take in more protein to increase the recovery and heal properly.
  • Taking the Workout on Another Level: If you have an irregular gym routine and you are a casual gym goer but now you plan on taking things seriously. Maybe working out for a competition or a marathon you would be required to take additional proteins 

 

All of them are reasons to consume proteins in the form of supplements. Now let’s see what are the best protein powders that money can buy.

The List for the Best Protein Powders of 2020

Best Protein Powder for Building Muscles

Nitro Tech 100% Whey Gold

 

Nitro Tech 100 Whey Gold-Best Protein Powders of 2020

Nitro Tech 100 Whey Gold

Reasons to buy:

  • Whey peptides and isolate
  • Free of artificial flavors and colors
  • Low in sugar and fat
  • Large value size available

 

This protein powder is the best at what it does that is building mass. It has a high muscle absorption rate making it the best.

It is a clean formula meaning you would not have to deal with additional amounts of carbs and fats that you intake while consuming similar products. While it’s easy to mix and therefore easily digestible. Lean Mass is the single purpose behind the designing of the product. Unlike other products which are responsible for more than one result.

The reason this protein is the best is because of the clever formulation. Through which you intake 5.5 grams of BCAAs (the amino acid responsible for Muscle Protein Synthesis) per every scoop (24 grams) of protein but whey peptides are what sets it apart. They are responsible for better recovery after a tough workout.

In short, it helps in crushing out hard workouts and allows you to recover quickly, so you can hit the gym again.

The value to price ratio is worth mentioning, not to mention the creamy flavor.

. 

 

Best Protein Powder for Weight Loss

Dymatize ISO100

 

Dymatize ISO100-Best Protein Powders of 2020

Dymatize ISO100

Reasons to Buy:

  • Clean, simple ingredient list
  • Lower in calories
  • Fast-digesting hydrolyzed protein
  • Light and clean feel
  • Stevia-sweetened flavors available

 

This whey protein isolate is a super pure, highly absorptive protein used for muscle growth. Purity, Flavor and Quality is what makes ISO 100 internationally recognizable. Moreover, It is made from pre-hydrolyzed protein sources that would allow it to be more easily digestible and would be easy for the body to process.

A single scoop (25 Grams) would include 5.5 Grams of BCAAs, which would help in less muscle fatigue and faster recovery time. The production involves a multi step purification process. Which allows for there being less Cholesterol, Carbohydrates, Lactose and Fat.

ISO 100 is recommended for lactose intolerant people. If you want to consume protein powder and you are concerned about your weight. As this product gets you the best results. 

It can easily withstand the most demanding training program. As it is as pure to protein as you could get.

Our personal preference on flavors would be Chocolate Peanut Butter or Strawberry. With water it would taste best and we thought it gets too sweet and creamy with milk (though it is your personal preference if that’s how you like your proteins).

 

Best Sugar Free Protein Powder

ON Platinum Hydro Whey

 

ON Platinum Hydro Whey - Best Protein Powders of 2020

ON Platinum Hydro Whey

Reasons to Buy:

  • Increase recovery
  • Increase performance
  • Helps in digestion
  • Improve muscle pumps

 

This whey is a premium quality hydrolyzed protein. Which allows for isolates to enter the body much more quickly. Thus, making this one of the most effective post workout proteins.

The premium quality and the premium price complement each other. While the hydrolyzation process breaks huge proteins into smaller ones making it easier to absorb. It is one of the perfect high end products out there.

A single scoop includes 30 grams of proteins, which includes; 2 grams Carbohydrate, 2 grams Protein, 40 mg Sodium and Amino 2222 Blend. With only just; 1 gram of Fat & less than 1 Gram of Sugar per serving. 

We would recommend the turbo chocolate flavor because mixing it with even water made it taste like chocolate milk. So if that’s how you like your proteins to taste (I know I do). Then definitely go for it.

Furthermore, the company claims that a spoon is all you need to mix virtually anything with Hydro Whey. It is one of the most soluble proteins out there.

Finally, If you misplace your shaker bottle at home, this has got your back.

 

The Best-Tasting Whey Protein Powder

Optimum Nutrition Gold Standard 100%

 

ON Gold Standard 100-Best Protein Powders of 2020

ON Gold Standard 100

Reasons to Buy:

  • Whey Protein Isolate (WPI) Main Ingredient
  • Whey Protein Microfractions from Whey Protein Isolates & Ultra-Filtered Whey Protein Concentrate
  • Over 4 Grams of Glutamine & Glutamic Acid in Each Serving
  • More Than 5 Grams of the Naturally Occurring Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine, and Valine in Each Serving
  • The “Gold Standard” for Protein Quality

 

This is the gold standard, the benchmark for all other proteins. The ingredients used in the formulation allows this to be the best tasting protein powder money can buy.

The powder gets its sweetness from a tiny pinch of sugar (1 gram per serving) and acesulfame potassium, which is an artificial sweetener also known as Ace-K. 

A single serving contains; 120 calories, 1 gram of fat, 3 grams of carbs, and most importantly 24 grams of protein. Which combines to get you one of the most tasty and flavorful proteins out there.

This Product is quite popular among the beginners and advanced athletes alike. Due to it’s equitable and refined formulation.

Additionally, there has been some speculation about the change in formulation or people not getting original products off amazon. 

 

Therefore we at gladious can guarantee that the products that we offer are of genuine quality.

And we proudly stand by that claim.

 

Best Casein Protein Powder

Optimum Nutrition Gold Standard 100% Casein

 

ON Gold Standard 100 Casein-Best Protein Powders of 2020

ON Gold Standard 100 Casein

Reasons to Buy:

  • Protein comes wholly from casein
  • Has digestive enzymes
  • Lower in cholesterol than some competitors

This is definitely not the cheapest, when it comes to caseins. But there are still fans out there for it as, all the protein in this is micellar casein. Also it has Aminogen that provides for and extra boost when it comes to absorption. 

Aminogen is a blend of enzymes that gives a boost to the nutrient absorption rate. Men who took Aminogen with whey concentrate have an increased absorption rate. As calculated by the amino acids in their blood and urine. So a lot of people would prefer Aminogen and other digestive enzymes.

But beware, if you have trouble digesting soy, gums and artificial flavors or artificial sweeteners, then this is not going to be the best option in the market.

People enjoy mixing up a casein pudding with ON. Personally, We would suggest the vanilla flavor.

A single serving includes, 32g of the powder contains 24g of protein, which is sourced from premium micellar casein to ensure a slow delivery to your muscles over time, making it the ideal option for a pre-bedtime shake.

 

We will be posting about the difference in whey and casein proteins soon.

Finally, Do let us know what you think about our ratings and if you think we missed something please let us know in the comments down below.

How to Build Up Bigger Muscles? The Do’s and Don’t’s

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Man with Bigger Muscles than Normal

How to get Bigger Muscles

Getting Bigger Muscles is easier said than done. It requires handwork and a discipline in the gym and outside the gym. This blog will not give you a magic spell that would transform your body by the time you are done reading it.

Rather it would provide you with information that would help you better understand yourself, thus empowering you to make better decisions in your bodybuilding routine and lifestyle.

 

 

You Maybe Over Doing it

 

Knowing what lifting weights does to your body physically is important. When you lift weights your body goes through a process of “Protein Synthesis”. Where your muscle fibers tears and are reconstructed to get 

 When you start lifting weights your body starts going through changes. Your metabolism gets kicked in a high gear, in addition to building muscle and endurance, it also helps prevent disease and improves your mood.

 

So what happens when you start overdoing this?

 

A gym routine is divided into three different stages. All need to be in harmony and should be complementing one another. The absence of even one would impact the results directly.

 

This is “the rule of thirds” for gym.

 

Revise the mantara; “Eat, Sleep and Lift… Eat Sleep and Lift”

 

Rule 1: Nutrition

The phrase “You Are What You Eat” would fit perfectly for such a case. If you eat the right amount of nutrients that would reflect in your gym routine. The better your diet, the better the chances of you recovering quickly from muscle fatigue. While it would essential for building strong and better muscles; Form and Shape.

 

Rule 2: Mobility

Mobility training is key when it comes to being cautious about the weight lifting and bodybuilding. Mobility movement would allow you to avoid a lot of injuries. 

Just a simple stretch before you start to run or lift weights could help out in not only avoiding injury but also helping with muscle soreness as well.

 

Rule 3: Sleep

Sleep is very important. Getting the ample amount of rest through the night would help you with your gym routine. An essential 6 to 7 hours of sleep is crucial for optimum success. It does not matter whether you are an early bird or a night owl either way you would need the same amount of sleep.

Keep in mind that an improper sleep cycle would result in an increased cortisol level that would result in higher body fat and reduced muscle gain.

Man with Big Muscles Lifting Heavy Weight

Stop Experimenting, and Start Achieving Goals

We all have been guilty of pushing ourselves too far and trying to lift heavy, with the aim of getting results quickly. Well as mentioned before this is NOT how body building works.

 

As the word “building” suggests that it is a time consuming process that would take disciple and understanding of the body and how it works. 

Even if a constructor had all the labor in the world to help him construct a skyscraper, it cannot be finished in a day. You need to set a strong foundation and work your way to the top, with each floor being as strong as possible before another could be built over it.

In the same way you need to break your muscles and give them time to recover before you could move towards increasing the weights.

 

Lifting heavy would not only increase the chances of injury but could also disturb your gym routine. Sore muscles, excess fatigue would compromise your gains and could even risk permanent muscle damage. 

 

When training volume is important. Knowing how much in total you are going to be lifting in your workout plan should be one of the key metrics that should be followed when measuring results and performance in the gym.

 

Focus on Compound Lifting, Not Only  Isolated and Machine Exercises

 

Going to the gym and lifting weights is not enough to get those huge biceps. It is essential that you understand the concept of isolated and compound lifting.

 

Isolated lifting is when you are lifting weights and only focusing on a single muscle group and working on it. This is good when you want to build mass but one additional element that most of you would be ignoring is the fact that how much can you actually lift.

 

Online coaches forgot to tell you that you need to lift heavy to get bigger muscles and isolated lifts allow you to work on form and shape. The amount of weight that you lift is solely dependent on your strength.

 

Therefore, you need to build strength before you can start even thinking about getting huge muscles with form and shape.

 

It is a process and you cannot simply skip a step, and yes of course it takes time.

 

So now the only question remains, what are compound exercises. Compound lifting means to lifting weights where more than one muscles are being activated in the lifting motion. 

 

Utilizing more than a single muscle group would push your body into lifting more and more. To the extent where the single muscle would be exhaust more than what it would have been while performing isolated exercises. This would build up strength which would further allow you to lift more.

 

You need a strong foundation of strength before you can jump into thinking of building muscle mass. Only working on isolated movements is only going to be pumping blood into the muscle. Strength would allow you to push your muscle more thus achieving a bigger muscle mass.

Switch it Up Every Once in a While

 

Switching your gym routine up every once in awhile is very important, when it comes to building muscle. When you first started things out your muscles were sore. That was because your muscles were not used to the new exercises and where getting used to them.

 

The human body is made to adapt and evolve, to survive and be at the top of the food chain. This natural instinct could be the reason for our survival of our species through out the years. This instinct might be the reason why you are not growing muscle. Your body is now used to the exercises and is not challenged by the training or routine that you have going on.

 

So you need to keep on challenging your body by adding in new exercises. Making sure you are not making drastic changes but rather small incremental changes. 

 

The best way to switch things up is by alternating between your daily routine exercises. If you used to start your chest day with a bench press try starting it with an inclined bench press. If you started your legs days with a squat try starting it with lunges. This would reanimated your brain into thinking this is a new challenge. Allowing for your muscles to work in dynamics ways making it difficult for them to adapt to the changes.

 

Don’t make changes to your routine everyday. Just begin with small changes that way you would not risk the chances for any injuries.

  

Summary

  1. Make sure you are not only lifting but also recovering properly. Through a good sleep, authentic nutrients and mobility workout routines.
  2. Consider your body building as stepping stone and don’t skip. Try to jump higher, the risk is not worth it. Lift weights that you can lift and complete your reps and sets.
  3. Pay attention on compound lifting while do isolated lifting to improve your main lifts.
  4. Alternate between routines and exercises to keep the muscle group you are targeting constant challenge.

 

 

Keep following our blogs and we will be uploading exercises that would be focusing on how to gain muscle mass on independent body parts.

Are Supplements Harmful for You?

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Are Supplements Harmful

Are Supplements Harmful for You?

Are Supplements Harmful for you? This is the most common question you would be asking yourself when you hear the word “supplements”. So now you are thinking; either about taking supplements for the first time or are already taking them but want to check whether they hold a cost to their promises.

But before we jump onto the real talk. Lets take a detour first; to understand what supplements actually are, so you don’t confuse them with other drugs.

 

What are Supplements?

Supplements or formally known as dietary supplements are products that are orally consumed to maintain the homeostasis condition of the body. Supplements tend to have vitamins or amino acid that aim to compliment ones diet.

 

The food that you consume has certain natural nutrients including; carbohydrates, fats, fiber, minerals and proteins. When we are consuming our meals throughout the day it is very difficult to maintain a consistent level of all the nutrients. To counter such deficiency problems, people tend to consume supplements.

Supplements as the name suggests, are their to complement your daily meals. They strictly should not replace your routine 3 meals a day. The goal should be to complement the existing diet plan through supplements.

A little disclaimer that I would like to present to you right now is; “it is always best to consume natural vegetables and homemade food (so you would know exactly what is in there). To get the best results. If still, getting some proteins in your body would be more difficult than you should sought supplements to get the optimal results.

 

On the contrary there are some exceptional cases when supplements could be harmful.

 

Certain medical conditions don’t allow the freedom of consuming supplements. Some Kidney diseases or even a damaged kidney could allow the nutrients to stack up within the body rather than get processed. As we mentioned before; the target to consuming such supplements is to reach a balanced intake of nutrients. Potassium is an example of such accumulation. So one should be in constant check for potassium levels in his/ her blood. Though kidney safe supplements do exist but we would recommend you checking it up with your doctor first.

We also see that with an increase in age the body functions tend to deteriorate. Therefore making consumption of such products difficult to adapt to or even digest, which could result in further problems that might be injurious to one’s health.

 

Things to Consider Before Using Supplements

 

Supplements are not officially categorized as drugs or medicine. Though you should consume them as if they are. It is important that you consume according to your needs.

  • Learn the Ways of the Supplement

Maintaining a healthy lifestyle is a very tedious task, with multiple steps. You would need to educate yourself on the supplements that are present in the market. Being consciously aware of products and what ingredients they have, such knowledge would allow you to overcome any obstacles. Educate yourself about your body and become self aware, this would allow you to make better decisions about your body and what it needs. 

  • Read Before you Eat

If you take supplements, vitamins or any complementary dietary product. You should always read the packaging it comes with. Reading it would allow you to know what is in it and discuss it with your doctor, nurse or even your gym trainer.to ensure that consuming them would not result in any reaction with your current prescribed medicine or a medical condition that you might have.

 

Better Safe Than Sorry.

 

  • Gluttony is a Sin

Always make sure (and I can’t emphasize this enough!) that you are not overdosing on your supplements. They are and should always be a complementary diet rather than something to depend on solely.

To make it easier for you guys to understand, below is a table that shows to safe limits of various nutrients. Make sure that you are in the safe zones at all times, to not risk any problems.

 

Table for the Max and Min. Limit of Supplements Intake

  • Buy Supplements from Well Known Suppliers

That someone you know can vouch for. (People like Nadir “The Hulk” Baloch and Bilal Mehsud can Vouch for Gladious.com, which not only takes pride in providing genuine high quality imported products but rather aims to unify people for the fitness revolution)

  • Keep an Open Eye for “Warnings”

Supplements tend to have a warning mark on theme to identify, whether using this would cause any side effects. People with medical conditions (heart or kidney problems) to check 

 

The All Natural Way to Intake Nutrients

There are a lot of different ways to intake nutrients and the best way without a question is to intake them through natural, non- processed food.

Have a look at the table below to see what would work for you.

 

Table for Natural Sources of Nutrients and alternatives to supplements

 

Conclusion

There are various studies showing the positive impact of using supplements and getting results but you would need to be cautious about what you are aiming to achieve after consumption of such supplements. Clarity in goal would make it easier for you to gauge on what products to buy and what would suit your body type.

A good diet plan followed by supplements, while maintaining a rigorous Gym routine. This is the secret to obtain the best results.

There is a misconception in our society that “Supplements and Steroids are the same thing”.Which they are not. We would be posting about the difference in our upcoming blogs so you better stay tuned for that.

 

 

Disclaimer

The data has been gathered from credible sources such as, Harvard Health Publishing. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Gladious.com The best whey protein powder

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ON Gold Standard 100% Whey by Gladious Pakistan's Best online supplement and fitness store

Gladious.com The best whey protein powder

High-quality whey protein powders have a taste you can tolerate, pack in the maximum protein with minimal extras, and they work well in beverages and baked goods.
The Cellucor Whey Protein Isolate & Concentrate Blend Powder is our top pick because it mixes smoothly, tastes great, and only costs three cents per gram of protein.Gladious.com The best whey protein powder, Gladious.com, best whey protein, whey protein, whey protein powder,
Whether you are a picky eater, athlete, elderly, or just want to suppress your appetite, boosting your protein intake can help keep your muscles healthy and increase your muscle mass. Whey protein powder is one of the most effective to add protein to your diet.

Whey protein comes from the liquid leftover from the cheese-making process. This liquid is dried into a powder. Since whey is basically the gross, acrid part of milk, the best supplement companies then introduce flavors and sweeteners to the powder while keeping fat, calories, and carbohydrates to a minimum.

There are three main types of whey protein:

Whey protein concentrate (WPC):

This is a concentrated protein that keeps more of the nutrients.

Whey protein isolate (WPI):

This is similar to WPC, but most of the carbohydrates, fat, and fat-soluble vitamins have been removed so the powder has a higher percentage of protein.

Whey protein hydrolysate (WPH):

WPH is considered “pre-digested” since it breaks down peptides — the building blocks of proteins — to help with quicker absorption.

The recommended dietary allowance (RDA) for protein is about a gram for every three pounds of body weight. So, if you weigh 180 pounds, that would equate to 60 grams of protein per day. Experts suggest taking up to twice that can still produce benefits. However, before you increase your protein intake significantly, you should check with your healthcare professional since people with certain maladies, such as calcium deficiencies or low blood pressure, could experience adverse effects from whey protein.

While researching the best whey protein powders, we looked at hundreds of expert and buyer reviews and ratings of dozens of brands. Our guide features powders that have a taste you can stomach, a high protein content, and minimal fat, carbs, and calories.

 

100% Gold Standard Whey Protein Powder- Gladious Pakistan’s Best Online Supplement and Fitness Store

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100% Gold Standard Whey Protein by Gladious Pakistan's Best online supplement and fitness store

100% Gold Standard Whey Protein- Gladious Pakistan’s Best Online Supplement and Fitness Store

100% Gold Standard Whey Protein- Gladious Pakistan's Best Online Supplement and Fitness Store

100% Gold Standard Whey Protein- Gladious Pakistan’s Best Online Supplement and Fitness Store

Products Details:

  • 24 GRAMS OF PROTEIN
  • 5.5 GRAMS OF BCAAs
  • 4 GRAMS OF GLUTAMINE & GLUTAMIC ACID

 

THERE IS ONLY ONE GOLD STANDARD

Gladious PROTEIN POWDER AND SUPPLEMENT OF THE YEAR 2005 – 2014

 

  • 10 Consecutive Years of Award-Winning Qualitygladious, 100% Gold Standard Whey Protein- Gladious best online store, best online store, 100% Gold Standard Whey Protein, whey protein, 100% gold standard, gladious best online supplement store in pakistan
  • World’s Most Trusted Sports Nutrition Brand
  • Whey Protein Isolates: Primary Source
  • 5.5 Grams of Naturally Occurring BCAAs
  • 4 Grams of Naturally Glutamine & Glutamic Acid
  • Instantized to Mix Easily Using a Glass & Spoon
  • Over 20 Different Flavors to Choose From

 

 

Gold Standard 100% Whey – Motivation

 

History:

ON (optimum nutrition) is the top leading brand in the supplement industry. Their introduction of ON Whey 100% Gold Standard has only sky rocketed their reputation.

After formation in 1986, ON has set the benchmark for quality in the protein market. It has factories in multiple states and is among the rare businesses in the industry that are producing almost every product.

Quality:

Quality is never compromised at ON. You don’t build such a powerful brand by sacrificing quality. ON has Quality Assurance SOPs to test and retest all of the products and the ingredients. Their current goods manufacturing practices are deeply observed to maintain the quality standards outlined.

Who is this for?

Gold Standard 100% Whey is a mixture of WPI (Whey Protein Isolate) and Whey Protein Concentrate (WPC). They are used to support your muscle building needs after workouts. It is for everyone aiming to gain muscle mass. It is among the most used proteins out in the market.

How to Use:

Take 6-8 ounces of cold water, milk or beverage of choice and mix in a single scoop of ON Whey 100 Gold Standard.

For maximum effect; consume your shake; 40 minutes to an hour after your workout or have it as a snack in your protein balanced diet.

 

If you liked reading the blog, consider sharing it on social media with your friends. We would like to hear back from you about your bodybuilding journey in the comments down below.

5 Reasons You May Be Gaining Weight While Working Out by Gladious

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5 Reasons You May Be Gaining Weight While Working Out by Gladious Pakistan's Best online supplement and fitness store

5 Reasons You May Be Gaining Weight While Working Out by Gladious

Let us set the scene: you’ve been working really hard at the gym and trying your best to stick to a healthy diet but when you step on the scale you see a higher number than you expected. Don’t panic! Lots of people have experienced gaining weight while working out, it’s actually pretty common and you’re not alone. There are lots of factors to consider when weight loss is concerned so before you let yourself get discouraged—check out five reasons you may not be seeing the weight loss you planned for.

Water Retention

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When you first start exercising your body will naturally go through many changes in the first few months. New exercises can lead to inflammation or small tears in your muscle fibers as you build muscle mass. Your body will respond to this inflammation by temporarily retaining water. Let your body heal! Drink plenty of water, eat well and get as much sleep as you can. As a rule of thumb, you should be drinking half your body weight of water. For example, if you weigh 140 pounds, you should be drinking no less than 70 ounces of water a day.

Glycogen Conversion

Your body provides energy to your muscles by converting glycogen, or sugar, into glucose. When you begin exercising regularly your body stores more glycogen to fuel the extra movement. Glycogen has to bind with water in order to fuel your muscles. As the exercise becomes more routine over time, your muscles will become more efficient and need less glycogen to maintain your energy. As that happens, your muscles will retain less water and you will see that added weight come off!

High-Calorie Diets

In order to shed the pounds, you must have a caloric deficit. It can be difficult to keep track of everything you eat but try logging your meals once a week to check in on how much you’re actually eating (and drinking!). If you’re taking in more calories than you are working off—you won’t see the weight loss you are working towards. However, don’t try and shave off too many calories from your diet, that won’t help either and it’s not sustainable or healthy. Make small adjustments. Eat fewer processed foods and more whole foods (think foods on the outer walls of the grocery store) to round out your diet.

Time

Weight loss is not a linear process and you are not going to see immediate results—no matter how much work you put in. If you did not gain 30 pounds overnight, you can not expect to lose it that quickly either. Our bodies are incredible machines and when you introduce something new: exercise or dietary changes, our bodies need to recalibrate and make adjustments. Depending on the person, it can take weeks and even months for your body to respond. Be patient.

Muscle Gains

Muscle mass weighs more than fat mass and you will undoubtedly gain weight from lean muscle gains. While your clothes may feel looser but the scale may tell you otherwise. This is a win! You’re working a well-rounded program that includes both strength and conditioning and now you’re reaping the reward. And, for the record, I’ve been a trainer for almost 15 years, and I’ve never owned a scale. It doesn’t tell your story but signals like inches down, a sense of wellness, and feeling stronger than you were before are what you should use to track progress moving forward.

Try not to get too discouraged by what the number on the scale says. What’s really important is making healthy happen and investing in your health. How much you weigh is not nearly as critical as how great you feel in and outside of the gym.

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20-Minute Power Workout To Maximize Your Time by Gladious

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20 Minute Power Workout To Maximize Your Time by Gladious Pakistan's Best online supplement and fitness store

20-Minute Power Workout To Maximize Your Time by Gladious

When Kanye said “no one man should have all that power,” he must not have been talking about YOU!

Power movements can add a lot to your workout program. They build strength, are extremely metabolic, and are a great way to change things up. They’re also a killer option to get an insane burn in a short amount of time. So if you don’t have a lot of gym time, this 20-minute power workout is a great choice.

These four sets will be performed AMRAP, which means “as many rounds as possible.” Try to keep a steady pace during each set with no break for four straight minutes. That will really maximize your time and create a great workout. Take a 1-minute break between sets.

First Set – 4 min
10 Front Squats
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10 Box Jumps

Box Jump

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(1 min break)
Second Set – 4 min
10 Lunge Pass (10 each leg)

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10 In Out Power Push-Ups

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In-Out Power Push-Up

(1 min break)
Third Set – 4 min
10 Alternating Swing (10 each arm)

gladious, 20-Minute Power Workout To Maximize Your Time by Gladious, Power Workout, workout, 20-Minute,
Alternating Swing

10 Hop Knee Drive (10 each leg)

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Hop Knee Drive

(1 min break)
Fourth Set – 4 min
10 Burpee

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Burpee

10 Double Slam
Double Rope Slam

You’re done! Way to work.

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How to make protein whey shakes taste better by Gladious

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how to make protein whey shakes taste better by Gladious Pakistan's Best online supplement and fitness store

How to make protein whey shakes taste better by Gladious

GOLD STANDARD 100% WHEY Protein is very popular because it digests rapidly and helps to support muscle recovery from exercise. Here are some tips for adjusting the flavor profile and consistency of your shake. Try them out on any of the more than 20+ flavors of GOLD STANDARD 100% WHEY.™whey shakes taste , tasting whey shake, how to make protein whey shakes taste better by Gladious, gladious, how to make protein whey shakes taste better, how to make protein whey shakes, whey shake, whey

Liquid Temperature & Volume

For best taste, we recommend using 6 to 8 ounces of very cold water. Let the tap run for a little to get the water really cold. Reducing the volume to between 4 and 6 ounces will increase the flavor’s intensity and thicken the consistency of your shake. Increasing the volume of cold water will decrease the sweetness and thin out your whey protein shake.

Other Options

You can dramatically change the taste and texture of your whey protein shake by substituting cold water for cold milk or almond milk. Experiment with other beverages and expand your shake-making horizons.

Easy Mixing

Whatever you choose to mix a scoop of GOLD STANDARD 100% WHEY™ into, all you need is a glass and spoon. That’s because the powder has been instantized to mix easily into solution. If this method doesn’t provide the smoothness you’re looking for, try using a shaker cup.

Smoothies

Plug in an electric blender and take your protein shake to the next level. Simply adding a few ice cubes can make your protein shake more shake-like to drink. Adding fruits, peanut butter, and other foods will change the flavor as well as the nutrient profile. The possibilities are endless.