Bodybuilding in a old-age

Bodybuilding in a old-age is retro-active. It comes with a lot of benefits when you do it smartly and consciously. 

It’s not that you should keep it as a destiny from past when you are an amateur or professional bodybuilder. You can start smart workout even in a old-age. 

The most important part is, you will regenerate your testosterone level to some extent with right sort of workout, nutrition and rest. 

Smart workout here means, you have to go through more flexibility and functional types of exercises in adherence with strength boosting customized training. 

Cardiovascular exercises is must in old-age cause this will help your heart to respond what you do in a daily basis in relation to functionality of your organs and organs systems. 

It’s good you are already much creative and innovative at your very old-age and that can help you to customize your exercises, nutrition and rest levels at your pace regarding your body mechanism, energy levels and body type. 

In a conclusion, bodybuilding at old-age can be very fruitful to manage yourself, your married life, your family life, your work-life and your socialization. Meanwhile, It may boost  anti-aging mechanism of your body and you may look always fresh, healthy, cheerful, energetic and always presenting yourself with helping hands. 

“How we can control gut even we are continually working on mass”

When we continually work on increasing muscles mass of our body exponentially, our gut size increases cumulatively. Thus, keeping control on gut size while increasing muscles mass is very challenging esp. when we uptake lots of and different types of supplements an medications.

Increase in muscles mass should not increase gut size in natural. But it happens reciprocally.

Decreasing our gut size is our rationale and it should go corresponding with trying to increase our muscles mass.

For this, we can try out inverse phenomenon i.e. we try out to increase muscles mass while decreasing our gut size.

For increasing muscles mass while controlling gut size, we have to burst our plateau first, uptake eight meals a day, not train different types of exercises for same muscles type or group, choose some best exercises for a muscle type or group and try to perform perfectly as possible not exceeding ten reps each and using middle weight, not exercising 5-6 days a week and trying out alternate days routine of exercises taking rest days in between, avoiding much hypertrophy, and sleeping at least eight hours a day. 

Avoiding high sodium intake, up taking more sugar rich food supplements, up taking good amounts of carbohydrates, up taking commendable amount of healthy fats and multivitamins is a must. 

Exercise and Immune Resistance in Pandemic

Exercises help our body immune system by enhancing regeneration of antibodies within body. It is aided by right diet plan and right rest periods. Regular exercise in pandemic situation can have negative effects. If our balance between workouts, diet and rest periods is not as the internal mechanism demands, we may have negative results. So instead of regeneration of antibodies we may suppress it unprecedentedly.

During pandemic, we should try out something smarter, that is, working out in a way that will activate our every muscles and muscles groups. Our workouts should not be over-exhaustive so that in name of strengthening our body we may lose our energy and replenish the virus to affect our body easily. We know very well what type of diet plan we should follow in this very situation but we should try out a variety of foods and food supplements to boost our immune system and internal mechanism in case our body fails to generate antibodies. Our body is in need of more antibodies this time and can affect our homeostasis. 

People fail to realize actual meaning of rest periods in this pandemic situation. It actually means, we should have at least eight hours sound sleep every day. That not means being cozy whole day on sofa and watching TV and playing Video Games, working on computer, listening music, etc. 

In conclusion, saving our lives and passing over this pandemic situation is critical and we should be more instinctive in what we do or has been told us to do. It’s not a hectic actually, but how well our different body and body parts respond to wrong we intentionally or unwillingly do and how well the index of our precautionary and self-strengthening measures directly maps with the surrounding pandemic effects. 

“Exercise Science - Artificial or Applied Intelligence”

Exercise science is not an artificial intelligence. It’s more than an applied science. 

It’s clinically proved and acclaimed by fitness ambassadors who practice it for decades to come up to a right conclusion of nexus between torque we present to our body and how it responds to the biomechanics. 

It’s how our body voluntary movements response with weight training and surroundings biomechanics. 

Artificial intelligence has always tried to do something impossible. That means, we cannot able to generate and regenerate involuntarily movements by our own using artificial intelligence.

Involuntary movements are actually linked with voluntary movements. When we activate voluntary movements exponentially, our involuntarily movements literally get a back up in advance. Our body is a wonderful combination of organs and parts, and, how they cope with each other to have necessary momentum for themselves to work. 

So, we can say artificial intelligence is adjunct where as exercise science is a pure science. 

Bodybuilding is a way we can improve our body biomechanics without side effects whereas artificial intelligence can have negative impacts in a long run. 

How to restore muscles mass in old age?

 Bodybuilders lose their muscles mass when they grow old. These can be ways to prevent it - 

- Never let you down or always try to engage yourself for a good cause like gardening, social work, farming, painting, cleaning, socializing, etc., 

- Find different ways of exercises as you have enough time,

- Never lose closeness with your wife,

- Take a ten hours sleep every day,

- Take a wholesome diet i.e. more protein and fiber, good amount of carbohydrates, commendable amount of fats, and enough sources of micronutrients, 

- My experience is - milk, dairy and dairy products are excellent anti-aging food sources, 

- Take as much water as possible for muscles restoration,

- Try to be as much as to outdoors. It will be more better if  your are with your family members esp. with kids, 

- Take two eggs daily as omelet or in boiled form,

- Red meat works antagonistic as we lose our muscles mass instead of its proliferation due to age factor, 

- Be away of long standouts and don’t cozy yourself sitting over computer a long time or watching late night TV, 

- Access ways to manage your stress levels and keep yourself safe from volatility, 

- Control your anger and aggression doing situation analysis, 

- Always look for your life, health, and property insurances by doing timely risk assessments, 

- Always try to keep your personality as sharp as it was in your young age, 

- Going religious and mythological eagerness also helps you not stressing out in many circumstances, 

- Try to communicate concisely and with concretion,  

- Avoid wasting time in unfruitful and absurd things, 

- Avoid alcohol, smoking, and betting,

- Avoid high sodium intake, much vegetable oil intake and high sugar intake, 

- Don’t workout too hard but workout smart so that you don’t  lose your lean muscles mass due to age factor, 

- Avoid running long miles or sprinting that can make you lose your muscles mass due to age factor, and 

- Always try to keep yourself happy, energetic, lucrative and on a safer side. 

Bodybuilding and Business

Many bodybuilders are promoting themselves as a businessmen as part of their lifestyle. This has increased their engagement in a more proliferating side and are engaging their family members as well for a good cause. 

It could be a great support-system for pro bodybuilders to make good money for him/her as a bodybuilder and as a guardian for his/her family. 

Meanwhile, bodybuilders are presenting themselves as an ideal as a sportsmen as well as a person who has great brains to establish themselves as a businessmen.

This is good for youth who want to do something despite knowing the level of hardships going on this planet and what they have experienced from their past backgrounds.

This will certainly present extra will-power to youth to genuinely make extra effort in every steps of their lives about what they are presently doing and extra miles they want to move forward. 

Yoga! Cross-Fit!! and Bodybuilding!!!

Yoga is more an inward approach that presumes you are going to be peaceful from inside and that will resettle you from outside as well. It’s not scientific but more psychological.

Cross-Fit is more sporty-version of doing exercise. This is not a pure science but an approach that makes you feel good and strengthens yourself to an extent until your last restoration. After a limit you will feel that all commendable changes are not happening or harshening to you and it just becomes a sport or recreation.

Bodybuilding is a pure science and a very very slow process of regeneration and restoration after plateau. Our body stops responding after a limit or plateau and we have to abide by ourselves or use our unprecedented physical, mental and physiological strength we have regenerated for further development and growth after plateau. So regular bodybuilding with proper diet will never make you feel that you have stopped but always give you extra strength and punch to continue even after plateau. Your inner and outer strength will restrain till the end of your life if you continue it. 

Overengagement is not unrest!

The hack of over engagement is not actually unrest. Trying out everything under your comfort and safety associated with your job tasks is very viable. Being tactical, strategic and intellectual is must. Many times, being over supportive to your job tasks as per the present days demand can be much stressful. 

Many people who work very hard got medical conditions in a long run and sometimes it’s fatal. 

Selecting a job type that is more flexible in all respects is a must.

It is actually not over engagement that puts you in unrest but it is you who puts yourself in unrest. 

Being much straight-forward may not be on your side many times as opportunists always look for that. 

Our body gives reciprocal response to what we do in a daily basis. That means, when you give it rest of any type it makes you feel better and when you stress out yourself you feel bad. This is natural.

Doing exercise regularly not only relaxes your muscles but also makes your sleep more sound or increases quality of your sleep. 

Doing aftermath of smaller and smaller tasks in your daily life in your side is scientific and puts you and your life in a safer side. 

 

Don’t disregard fats and carbohydrates!

Suppressing fat metabolism will suppress carbohydrates and protein metabolisms to some extent and makes feel sluggish and stiffer to joints and nodes i.e. makes lose mobility and zeal. Most significantly, suppressing fat metabolism, suppresses protein and carbohydrates metabolism and makes grow fat level in body and can make obese in a short notice. This is a main reason why people grow fat even they take enough carbohydrates and protein, but simultaneously decrease fat intake. 

Suppressing carbohydrates metabolism will jump on directly to fat metabolism when body find less carbohydrates than needed. This will exponentially drop fat level and makes feel fatigued, dizzy, un energetic, obsessed, and weak. Meanwhile, causes loss of lean muscles mass of body. Many times, people get fainted. This is very bad for health, well-being and longevity. 

In conclusion, emphasizing on more protein is not sufficient and it’s dependence can be fatal. We should instinctively aftermath intake of proportion of these macros in respect of micros intake, body type, how strong is a person from inside and outside, the surroundings he or she is living in, demography, economic and family background, growth capacity, medical conditions, behaviorism, way of thinking, circle or fraternity he or she is subjected to or what types of persons or groups he or she is in relationships, etc. 

Over-detoxification!

Detoxification is directly related to body fluid-balance and muscles-mass retain. Over-detoxification is not so easy to recognize or we cannot presume when we have to stop detoxification to a certain level that cannot harm our body and health unwillingly. 

The negative impacts of over-detoxification is your body shrinks due to over-loss of body fluids having salt, minerals and other associated essential elements. This makes you lose your energy and you feel weak. If you continue after this, you will gradually loss your lean muscles mass and you will get a very unpleasant look. 

Since we don’t have any instrument to measure detoxification, we have to measure it by ourselves instinctively.

Detoxification should be stopped after careful consideration and then we have to more emphasize on our calories count. It’s not worthy or smart to gradually increase your calories count after detoxification neither lowering it. In my view, you should able to keep everything in balance after detoxification otherwise you will get adverse health and social impacts. 

When your detoxification is done, try to replenish your body or reflux your muscles with high energy fluids and keep your calories count nicer as necessary with your body type, realizing what’s going on inside your body and miles you want to go forward. Don’t try too much exercises after detoxification as your blood pressure level will go very down and don’t try too much foods and supplements as your body will feel imbalance and will discharge it as excreta and make you unhealthy and feel not well. 

WHY? price money for Fitness Model Athletes is so low!

 I always have a keen question in mind that even fitness athletes and professionals bodybuilders share same stage in Olympia, the price money for winners in fitness model zone is nothing in comparison to professional bodybuilders as winners.

I feel this as a direct discrimination because both side athletes do the same sort of effort, expense and dedication. 

Why we measure price money in respect of their body size? I think, it is the quality of sport or athletes that is directly proportional to how much price money should be provided to them. Money should not be relative to quantity of muscles they put on but relative to how well they present themselves with more acquisitions on stage that makes judges to give low, average, above average and high points for them.  

The is against the science, and philosophy associated with bodybuilding i.e. two different person can be best in their class, every body has definite entity and independent assortment, and we are in a search of ideals who can give same lessons even they come from different zones. So both athletes should be compensated in respect of how well they can lead and present themselves as a role model and how fruitful are the consequences.

Meanwhile, since fitness athletes are not happy with this esp. this will put them always in economic crisis so most of them are bulking themselves to compete in professional bodybuilding, the zone of fitness model bodybuilding will be extinct. 

Aesthetics vs Mass Monster!

We got a news that judges at Olympia competition are more emphasizing on muscles mass rather than aesthetics. My opinion, why shouldn’t we more emphasize on proportion and symmetry for mass monsters if he or she lacks aesthetics and more emphasizing on overall framework volume for aesthetic athletes. 

Aesthetic athletes may have big body even they lack muscles mass and mass monsters may lack proportion and symmetry even they may be in good shape. 

This uncertainty has underestimated many top notch athletes not having muscles mass and overpowered some athletes who actually lack real points. 

I think, this is not good in sense of real sport spirit and scare us that future of this sport will be full of criticism, contradictions, uncertainties, vagueness, and loss and extinct  of real heroes of this sport. 

Meanwhile, the rationale of confidence building of this sport will go in opposite direction and we may have a fraternity of athletes who lack confidence and personal judgmental power in near future. 

Exercises I think you should avoid!

 - Heavy Weight Shrugs: Always try light-weight and high repetitions shrugs. Emphasize on your posture and gentle movements using right technique. Feel pressure on muscles on each repetition.

- Upright Rows: I found upright rows over long time are destructive to your rotator cuffs even you use light weight. It’s better to avoid it and better use light weight shrugs with high repetitions. 

- Barbell Rows: Heavy barbell rows is always over done. This will not develop your targeted muscles instead you will get back problems and chances of degeneration of your lower vertebrae over time. Instead use light dumbbells alternately or at once. Best if you use T-bar rows with a light weight.

- Back Barbell Press: I found back barbell press is deadly. It directly stresses your brain and neck muscles and can lead serious mental problems in a long run. Better use light weight machinery front presses and try to keep spinal cord not straight enough and lean your back up to your comfort and use your lats to pull down. 

- Arnold or Militarily Presses: Arnold presses is always miss -leaded with front shoulder presses. Never try angled dumbbell presses with angled hands. It’s deadly for your elbows joints and rotator cuffs. Try straight hands straight dumbbells abduction movements. It’s not smart enough to use heavy dumbbells or barbell to do this type of movements. 

- Heavy Deadlifts: Heavy deadlifts inevitability makes you to go beyond the right posture and technique. It’s very liable that your back get injured or you may have degenerative back problems. It’s not good to bang the weight on floor in every repetitions which may bring serious issues to your back or degenerative vertebrae. Also you have to lean not arching your back and abducting up to your lower calves only with gentle and smooth movements. You will also stress out your brain and neck muscles if you use heavy weight beyond your capacity. 

- Barbell Curls: Heavy weight barbell curls may bring serious mental issues in a long run because you use your mind most or  mind muscles connection is most during barbell curls than other exercises. 

- Squats: Heavy weight squats should be done with your feet’s more apart (not arched) than as we usually see athletes performing it with very parallel and close movements. Actually, squat is not a quad exercise rather it is more leg biceps exercise. Using close movements in a long run may bring degenerative issues to your knee joints and leg muscles. 

- Close Benchpresses: Heavy weight close bench presses over time may bring serious issues to your elbow joints and rotator  cuffs. Try to use middle weight bench presses with hands not too close or not too far.

- Hands Circumductive Roll Exercises: This may bring serious issues to your rotary cuffs in a long run. 

- Tapping Abs Crunches: You should just crunch your ab muscles keeping your spinal cord straight lying on floor and avoid crunching raising your head up to a maximum. This may bring serious back problems in a long run. 

SUPPLEMENT HACKS!

 It’s been harder to make a choice you should take supplements or not, in sense, why should you put yourself in crisis, cumulative risk, and having comparative advantage from natural supplements or diet even it will take more time. 

The gross affect is antagonistic. When you take supplements over time you will realize negative or side effects. In contrary, when you take natural supplements or diet over time you will realize everything is going helpful. 

The reasoning is not how ‘fake’ it is, more it is what will be the ‘fate’ in a long run. 

Bodybuilding or fitness is not a short race with rich equipments, it’s something and somewhere you always engage your mind and effort to gain and regain some extra. It’s a natural science which takes time to see developments and growth is always cumulative. 

The repercussions of youth nowadays is going more prone to take shortcuts for quick results and comparative advantage as more pure competition can be seen for athletes now in fitness and fitness industry market. 

More young athletes are taking this arena as making money and recognition in very short time. 

So the hack of using supplements is not a mental dilemma, it’s more an utter urge through sense of unemployment and un engagement. 

What we all have to do is to run our whole physical, mental and spiritual forum to develop a class and spirit from inner core that can lead a feasible growth sense even it will take more more time. 

It is illusive not taking it as a ‘hot cake’ but rendering sprinkles of negations from our whole life through inner strength, obligations and credit from nature. 

It’s a way how we can manage our life yourself as a life coach and not feeling as a fitness freak or a fitness role model. 

It’s your choice, taking a short circuit to a life at back or enjoying a fruitful life through the end with happiness and bond. 

The reason why we should take more proteins!

Proteins comes up first when we talk about different diets or supplements needed by our body. Second comes up Carbohydrates. Third comes up fat rich diet. Fourth comes up sugar rich diet.

When we think about chemistry of above diets and how they treat each other under unusual circumstances inside our body is a matter of literacy.

Let’s start with sugar rich diet. When the level of sugar goes does in our body than normal it takes inputs from fats storage of our body to normalize the condition. When body fat level goes down it takes inputs from carbohydrates storage of our body. But when protein level of body goes down or if our body needs more protein there is no back up or input from any other contemporary diet or supplement. So as the mechanism of body says, our body will now borrow protein from our whole body muscle mass or from tissues of our various voluntary and involuntary body organs to normalize the condition. This will make us lose our lean muscle mass and we will suddenly drop out our weight unpleasantly and is also not good from our health point of view.

So we need to emphasize on intake of more than enough protein diet and supplements even we are  general people rather than a fitness pro to avoid the repercussions and look always good and keep oneself always in a healthy side. 

Controlling Migraine

Migraine is a slow-affect of caused reflux of blood stream into brain due to heavy workload bringing up extravagant stress and tension to overall body muscles esp. brain muscles. When we give extra stress to muscles for high energy levels for extreme work need, the brain have to manage it anyways. So brain inevitably needs more blood from lower body to manage the extravagant stress and bring body to restoration. Actually brain needs more blood as a fuel to alarm other body parts not to go further and step out as consciously as possible preventing system deterioration. Brain is always controlling factor for whole body.

This intermittent reflux of blood steam above neck stresses out neck muscles. The lower body muscles get exhausted quickly due to lack of blood volume. Brain in other hand have to work out a lot and make more emphasis on other body parts. This puts direct pressure to brain and influential pressure to lower body tissues.

So, a sharp headache time-to-time is felt due to tensile pressure at neck muscles, brain muscles working unexpectedly more, and other body parts muscles and tissues getting exhausted unexpectedly quicker due to lack of energy due to decrease in blood volume.

This in long-run becomes a common problem when all the negative factors grow relatively, exponentially or cumulatively.

This brings up disorder called Migraine and the victim feels sharp headache in regular basis under unfavorable circumstances of body or work conditions.

Putting less pressure on brain and working in ones favor is one and only way to control Migraine. That means, if your body needs more rest we have to take it. If we need to lessen hours of work we have to do it. If we need to change our work due to unfavorable working conditions we have to do it.

Also, staying more with family, recreating each other, exercising regularly and having long sleep hours can be preventing ways to reduce it. 

‘Cholesterol is cumulative not exponential’

It should be well understood that cholesterol in general is not a single concept but capitalization of its association with its linked fats like lipids, triglycerides, and other body fats. We just think of cholesterol in general but don’t think about affects of lipids, triglycerides and other body fats in association. The hype in general cholesterol level is not only by having more body glycogen storage but high levels of LDLs, triglycerides, and other body fats in association.

So we should always try to cut-off triglycerides, LDLs and other body fats levels with cut-off of extra glycogen level when controlling cholesterol.

People just go on maintaining extra body fats level to control their high cholesterol level but don’t care about the associated affects of increasing lipids, triglycerides, and other body fats.

Thus, cholesterol level in general increases exponentially with cumulative increase in triglycerides, lipids and other body fats levels. So we have to find out ways and measures to stop this cumulatively increasing affect to stop increasing cholesterol level in general.

Diabetes becoming epidemic!

Over eaters and lazy people are bringing up diabetes into a level-epidemic. Trillions of people through out the word have medical diabetic conditions. Overeaters always have surplus blood sugar levels besides they take regular medicines and do regular exercise. 

People who are active in a sense but don’t do exercise also complain of not dropping their blood sugar levels even fasting sugary foods and supplements and up taking regular medicines. Generally, people cannot make-up their muscles and tissues to utilize extravagant sugar levels because they naturally get pushed to uptake more foods, and sugary foods and supplements due to loss of sugar levels by directly cutting-off of food and sugar rich foods and supplements and due to regular medicines consumption. 

Regular exercise also drops sugar levels to a great extent which again push them to uptake more food and sugar rich foods and supplements. Reciprocally, people with medical diabetic conditions become ‘Sugar Lovers’ unintentionally i.e. they become more fond of sugar rich foods and supplements after getting diabetic medical condition. 

This imposes a great challenge to whole medical fraternity as the patient’s condition get worse than improving. At last, insulin injection is only the way to go through rest of the life.

So always nurturing muscles and tissues to consume as much glucose as possible in ways shown up medically and self-conceptualizing ways to surpass from this inevitable flow of extra glucose to blood as direct blood sugar levels is a remedy. 

Neo-Depression

People know about depression brought about by stress but not brought about by activity-loss with age. People who are very aggressive at work in their young ages get a kind of depression as they move from mid-to-old age as the internal environment and body-index they created in young age and their capacity to fight with external environment has lapsed with time. 

Despite they are active of their own kind in their -mid or -old ages, they have lost their aggressiveness in a right sense. This brings less enthusiasm and tempo down even having lots of things to do in a daily basis. This brings a type of mild depression which in long run may turn in medical conditions. 

So in -mid or -old age, people should try out every thing not to lose their vigor and zeal. Gyming, Hiking, Cycling, Jogging, Driving, Gardening, Sporting, Cluttering, etc. make you feel better and regenerates your vigor and zeal. This will relax muscles, nerves and nodes preventing a kind of depression we never expected. 

Vasodilation may be one and only way to reduce hypertension

People are now worried about their elevated levels of blood pressure even consuming medicines on a daily basis. So taking measures of how to dilate our arteries and veins may be one and only way to reduce blood pressure levels. Following may be ways for vasodilation without taking any risk -

- Taking foods that are ‘gut’ or ‘vessels’ friendly,

-  Athletes go thorough very vigorous training sessions on a daily basis and they don’t have exact mindset how to rationalize rest levels or periods with that sort of training sessions. Also they don’t have realistic back up of exact needed diet plan. This will certainly elevate blood pressure levels. They should care about this;

- In 24 hrs. a day we have 5-6 things to do. If we divide our one day things-to-do time in more fragments or segments we will not stress out our body and this will aid vasodilation,

- Doing plenty of things a day if we take a couple of minutes rest times over every hour we are engaged certainly this will maintain vasodilation because we don’t get stressed out over time,

- Smart carbohydrate intake with protein or fiber intake and consuming less oil or fat diet will also reduce vasoconstriction,

- Muscle toning is a best way to aid vasodilation,

- Trying out laughter movies or comedy scenes may reduce vasoconstriction,

- Trying our more cardio vascular exercises than weight exercises may increase your sweat levels and this will reactive sweat glands and pores bringing relieve to veins and articles,

- Taking more water or water content diets,

- Going bed a little bit quicker at night,

- Putting pressure on stomach may increase vasoconstriction. So eating and doing things that makes stomach happy is a great idea,

- Keeping our eyes strained out may be a good reason for hypertension. So keeping our eyes on safer side may be a good measure to reduce vasoconstriction,

- Doing ‘Get Togethers’ or going outdoors with friends and family in a regular basis will make us happy that decreases vasoconstriction, and

- Always bringing creativity and innovation at home will be a good idea to reduce vasoconstriction.

Diet plan for losing weight

One day nutrients uptake should be 1000 or more calories.

- Protein (200 Calories)
- Carbohydrates (150 Calories)
- Fats (250 Calories)
- Sugar (50 Calories)
- Salt (30 Calories)
- Catalysts: Sodium, Potassium, Calcium, Phosphorus, Magnesium, Manganese, etc. (150 Calories)
- Water (170 calories equivalent or 7-8 Liters per day)

I want to elevate fat diet margin to increase ketonic groups suppressing calories to convert into carbohydrates i.e. glycogen that layers with time. Ketonic groups also suppresses Protein to some extent that will slow down carbohydrates emergent affect. This will again suppress layering of  glycogen to some extent.

Fats uptake a bit more will also balance carbohydrate and/or protein insufficiency and manage their discrepancy.

Sugar should be at lowest margin but should not be avoided.

Direct Salt uptake should be minimum because we already have enough salts as catalysts. These catalysts should be present in body in commendable amount.

We should drink and uptake water in sufficient amount which is not less than seven to eight lites per day. 

How to make triceps size proportionate to biceps size

Always follow 2:4 rule. That means, when you do two sets of biceps exercises you have to do four sets of triceps exercises that may bring cumulative affect to triceps muscles to grow abruptly as triceps muscles are connected with biceps muscles. 

I am not keeping it 3:4 because I am giving here an extra term for giving the muscles extra rest time to grow and another single term for the additional affect of surplus diet which will again help in accelerating the muscles growth. 

Do a couple of same triceps exercises very smoothly taking more rest times using more repetitions with same or a couple of different equipments, give more time to respective muscle group, and not doing multiple types of exercises using multiple types of equipments vigorously. 

Methodology of resolving plateau

Do alternate days exercise to not lose preparedness of muscles to proliferate. That means, do Monday to Friday three alternate days exercise. So take Tuesday, Thursday, Saturday and Sunday as rest days. So ratio is 3:4. Same proportion is for burning calories through exercises and your diet sufficiency. That means, your diet should be one part more than your exercise. 

This surplus will keep energy in hardships of whole body. That means, even your muscles feel hard by some reason, your muscles still have inputs for proliferation. This will not allow you to lose your lean quality muscle fibers and you still have right muscle mass with extra stamina you need every time you need during workouts and other hardships felt by body.

Another thing is always trying out new and different way of exercising using different equipments, different way of performing,  different techniques, using different ROMs, angles, patterns of movement, momentum, different directions, different pivots, forms of equipments and way of using them in circular, linear, vertical, elliptical, transverse, longitudinal and other arenas. This will prevent muscles from straining out by doing same exercises with same equipments in same mode, movements, patterns and position breaking your muscles exponentially. 

Trying out differently will tranquil your muscles every time you seem performing differently and muscles feel their preparedness every time the things changes. This will give new thought and stamina to muscles to grow in different forum every time we try out workouts and dieting differently.

Overcoming economic crisis through fitness industry

• Leveraging physically and mentally capable manpower in global economy 
• Decoding micro-financial activities from general grass roots to encode in national economy
• In compassion of behavioral and disciplinal measures in social and practical lives by pushing them towards better sides of self employment
• Passing over right built inheritance generations over generations 
• Always making able going extra miles whenever needed 
• Encouraging national economy by encouraging gender equality 
• Securing and presenting model of right citizen towards developmental and national economy 

    

How to overcome plateau in bodybuilding?

Plateau has been a big problem after going long miles in bodybuilding. Every efforts seems a distress. But working out on right selection, number, types and way of performing right exercises and nutrition with right rest levels can improve our muscular level, quality of muscles, symmetry, definition, roundness, shredding and cutting of muscles even though our muscle mass does not increases not bringing up direct increase in overall weight. 

This will certainly put us in a more prominent order as a bodybuilder as our class has improved and we now are counted as a better pro. After a certain age level ,and, body mass and body weight levels it is actually not good to put more muscle mass irrespective of quality and definition of muscles and should more think and be in side of becoming more accomplished bodybuilder rather than as a mass monster in diaspora.

 It will be more in side of keeping us in healthy side and wellbeing irrespective of trying out vigorously everything we can to come up in competition disregarding grace and longevity. 

Bodybuilding is a game more counted on grade of muscles and body as been shown by researches and sketches of sciences of exercise and nutrition. It does not depends on personal will and decision. 

We also should be careful of severe negative health and social impacts brought about by going extra miles of breaking muscles and taking medicines to become a top notch pro bodybuilder. Many times, it has proved to be fatal. 

We should take bodybuilding as a means of improving our lives by improving our body and mind which can provide additional inputs to our body and mind while going extra miles in our lives. We should stop challenging nature by avoiding negations after attaining certain professional level and should give more time to family, relatives, friends, and well wishes. 

How to relief arthritis pain?

Arthritis can be reduced by lowering upper body weight by tightening joint muscles and reducing extra fat from body. We may watch if eating red meat hampers arthritic pain or taking routine dairy products worsens the condition. Dairy products may sometimes prove as a soothing agent at joints delivering lubrication, energy and muscle development to joints. Some people may have adverse effects intaking dairy products. While we should prohibit intaking red meat as it normally proves to be harmful to everyone with arthritis.

Regular free hand, body weight and functional forms of exercises may increase the joint mobility by reducing friction through extra lubrication from proper diet. On the other side it strengthens the muscles of whole body as well as muscles binding the joints. This will allow to leverage normally ruptured cushions between ligaments and tendons.

Unbalanced heavy upper body load imposes biggest problem to knee arthritis as it subjects more pressure to knees to balance the whole kinetics of body.

Man should always try to reduce belly fat and maintain thin waistline area to recover it while women should maintain their hip and upper legs extra load to avoid giving extra pressure to knees.

Walking and sitting would not be a great idea because they may cause inflammation to knees and your joint may swell up with possibility of infections.  But still we need mobility of joints to strengthen the muscles and not lose jobs we are normally doing. Trade mill is a great idea. Bike and cycling are also good ideas. Running and quick approaching would impose negative effects.

Stretching, toning, jumping and kicking exercises is a great idea to prevent jamming of the knees and continuous rumatic impulses and numbness causing swelling. This should be done daily 30-45 minutes after coming back home from work.

Time to time whole body oil massage particularly at joints may prove a great relief. Physiotherapy is a good idea but is expensive. 

Intaking two pills of fish oil and multi vitamins is a great idea.

Protein and fat low intake may prove troublesome because the body would not get enough energy and lubrication and may make the condition worse.

Always intaking enough nutrients and water, enough rest and sleep, flexibility and functional exercises, lower rest periods, massage, physiotherapy, remedial methodological and self precautionary measures could prove to be a milestone for longevity even we are suffering from permanent arthritis.

Social aspects of Bodybuilding

Bodybuilders have been found less inclined to criminal activities. They always value everything around them. They less socialize with friends, families and relatives; and are more personalized to their goal. They persuade ways to make money and always found thinking of improvisation. 

Many times, they effort extravagantly. They are found both physical and mental. They are more conscious and less retroactive. 

Antagonist way of thinking is, bodybuilders consume more food, take more rest and spend a lot of money. Even some people think they are just bulky and don’t have real power. 

Bodybuilding is a pure science and a very very slow process. It’s a way of personal development than career development. Right bodybuilders look sharp, smart at work, thinkable, cheerful, with zeal, having a right attitude, less possessive, less talkative, always trying to the end happily even encountered unsuccessful, less frustrating and over reacting, less complaining, calm; with high endurance, power and intensity; loyal, neutral and less obsessive. 

Intelligence associated with Bodybuilding

Gut feeling that Bodybuilders are only bulky and they have no brains is never been a myth. Actually Bodybuilders are think tanks. They know very well that their plan and course of action may change any time and may bring differential changes in their body responses. They have to pave their own way to success and when things go adhoc. They come up to negative responses many times and even find themselves in critical situations. Bodybuilders are not only predetermined but they have ready made mental and physical plans to defeat their unexpected chemogenesis and come up to acceptable conditioning. They go many times -retro or -stereo types.

Bodybuilding is a sport of smart thinkers and smart doers who can change their mind with changes in external and internal environment. They exponentially change their workout and diet plans with changes in surroundings and need alteration of their body.

Real Bodybuilders don’t rely on circumstances but change their internal environment and external surroundings in their own terms. Bodybuilders are not game takers they are game changers.

How to overcome exercise fatigueness

Normally we become fatigued during or after exercise. We should give us half an hour relief  before and after workout. Relief here means not only physical but mental as well. Physically relieved who are mentally distorted get fatigued during or after exercise. Physically fatigued cannot perform exercise as expected. Some get drawn out due to less or lack of energy because they have not taken enough fluids before or after exercising. This also brings fatigueness.

In this fast-paced world people with lots of stress and burden due to imbalance between their work and personal lives just do exercise of heck of doing it not as a physical and/or mental demand. Mostly they do exercise as an urge from society, family, friends or colleagues circle. They also take this path because they may find this as a most shining field and youth are becoming more successful and wealthy in this field. Some see fitness celebrities and other celebrities and attract from them and want to look and live like them in very short time despite it is not a field they always wanted and even they are not actually passionate, eager and interested to pursue this path. Even they know they don’t have potential to perform exercise in a regular basis. This all nonsense or mischievous brings fatigueness.

Normally athletes who have excellent balance between work and personal life, excellent plan of nutrition and exercise, excellent will power and zeal, right attitude, consistency, energy level, conscience, knowledge and collaboration may not feel fatigueness in long run.

Nevertheless it doesn’t means apprentice should avoid exercising during initial phases but entails always home working and planning everything related to exercising and nutrition, and changing ones habits that could lead fatigueness in long run. We know right physical, mental and emotional balances brings up right attitude and right attitude brings right impacts and this is a key for fitness lovers who want to look extraordinarily and pursue a unique career path in fitness industry. Also they should always workout on collaborative exercising and nutritional regimes.

Is it good using gadgets while working out?

There are two schools of thought for this fact - one confirms our irresponsiveness and less dedication for something we need keenly and wants to make good effort for it , and, other confirms development of virtue that we can make evident our workout sessions more nicely as with the gadgets. Some tell it is a mean of escaping from exercises and some tell it adds value to extent and quality of our workouts and develops an attitude or nature that we can do our workouts as likely as or more properly than expected with gadgets.

Certainly some people feel deviation from their mindset with gadgets which is not good and may cause some serious harm. But some people get habituated in long run and find their work outs more easy, convenient, comfortable, enjoyable and effective. They can feel the nerves of gradually increasing tensions in their muscles or muscle groups they are targeting and find development in their body in small time as been not expected.

Using gadgets will certainly relief our stress and withstand our mood but sometimes we get deviated from right path and may have cramps, strains, sprains and muscles dystrophy.

The right thing we can do is we can use gadgets while working out with full consciousness and precautions that makes our workouts more effective, enjoyable and result-oriented. We should play with gadgets for right exercising not that doing exercises for playing gadgets.

How can we lose weight without losing muscles mass?

It’s always been upsetting that while going to reduce our belly fat we come to lean muscles of our other body parts. This makes you look thin not lean. We always want to keep up lean muscles of other body parts while losing belly fat. But since we have to effort a lot to lose our belly fat we lose lean muscles of our hands, legs, back and chest. This is something unexpected.

The three parts we have to do for not making it happen is a combination of paleo diet, exercise and keto diet. When we go well with this combination of dieting and exercise we can find that we are doing intense exercises with full-fledged energy level with gradual loss of body fat without losing lean muscles. This comes up with small waist line with toned limbs and other body parts. This makes you look pleasantly lean but not thin.

As you take paleo diet we keep on giving high instant energy to our body mostly starch when we are doing very vigorous exercises to cut off body fat quickly through keto dieting.

When we regret paleo diet and keep on exercising intensely with keto diet we may lose our body muscle mass that makes you feel weak and may impose health hazards in long run.

So maintaining your body with small waist line with robust limbs and other body parts and feeling more strengthened and handsome we have to take paleo dieting, exercising and keto dieting in collaboration. 

What actually toning your body means?

By toning, we actually mean right rhythm of muscles to and fro in their arena or fraternity that is a sign that every thing is going right inside our body and our body is showing right response to surroundings. It means, we are not going to lose our lean muscles mass by dieting and exercise. But it means losing our impurities of body without losing lean muscles mass by proper dieting and proper way of exercising. When we lose our lean muscles mass, it means, we are going to be fatigued. This brings exhaustion, weakness, and after sometime, physical and mental disorders.

For toning we should eat a lot but proper balanced diet that gives us consistent energy while going through intense sessions of exercises. Proper toning cuts off extra fats and other impurities from muscles and make it lean and shredded. So we do toning for lean muscle mass, shredding, proper conditioning and proper definition of muscles.

By toning our body looks proportionate, well-defined, balanced and pleasant to look at. This brings internal and external health and wellbeing. We can feel our body response has boosted. We feel ease and comfortable at work. This brings behavioral as well as attitudinal changes that can be easily noticed. This brings inner happiness and wellbeing that will go long lasting if we continue toning our body in a regular basis.

We can increase our stamina, endurance, strength, power, intensity, frequency and flexibility while toning. This will bring a balance between work life and personal life.

So toning our body is mandatory. Without it, we can not use our physical and mental strength in right path and in long run we will lose our confidence and cannot achieve our goals we always set for our better life. We certainly will become frustrated and depressed when we cannot get things we always needed.