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How Eggs Help In Muscle Building?

Starting your day with a hearty healthy breakfast is a great choice. Include a mix of fruits, milk, whole grains and eggs for the perfect kick. Eggs are one of the healthiest breakfast choices. They are rich in protein and provide instant energy. Getting enough protein through your daily diet is essential for muscle building and for maintaining overall health. Protein is also needed for healthy bones, teeth, and hair. Men should include 56 grams of protein in their daily diet and women need 46 grams. 

Is egg a good source of protein? 

Egg is one of the richest sources of protein. It is a healthy option to fulfil the daily requirement of protein. An average egg contains 6-7g of protein. A lot of people eating just egg whites instead of the consuming the whole egg. Although egg yolk does have fat content, but having it once will not have negative effects on your body. In fact, it is the yolk which is most nutrient dense and has half the amount of protein present in eggs. If a medium-sized egg has 6g of protein, then the yolk would have 3g of protein. Egg yolk also has other essential vitamins like – vitamin A, D, E, K, B6, and B12. It also has calcium, copper, iron, phosphorus, selenium, and zinc. 

Image Source: Webmd

What other foods are rich in protein? 

Here’s the list of foods, apart from eggs that are rich sources of protein. 

  • Milk 
  • Cheese 
  • Soy 
  • Peanut butter 
  • Greek yoghurt 
  • Tofu 
  • Chicken breast 
  • Tuna 
  • Salmon 
  • Quinoa 
  • Walnuts 
  • Almonds
  • Chia seeds 
  • Lentils 
  • Kidney beans 
  • Oats 
  • Green peas 
  • Brussels Sprouts 
  • Broccoli  
  • Sweet corn 
  • Cauliflower 

Other food items having more protein than egg: 

1. Chicken
2. Turkey 
3. Cottage Cheese 
4. Greek yoghurt 
5. Shrimp 
6. Tuna 
7. Pork 
8. Tofu

Image Source – Generation Iron

Milk is considered to be a superfood. But do you know how much protein in milk? For every 100g of milk, it has 3.4g of protein. Eggs are closely associated with cholesterol and heart ailments. But little do people know that an egg has 13 minerals and vitamins. It is rich in protein and other trace nutrients have less than 100 calories and are loaded with antioxidants and healthy unsaturated fats.

The protein in one egg provides 12% of the daily requirement of protein. 

Which part of an egg is rich in protein? 

Boiled egg or scrambled, it’s all the same as far as you eat eggs and get protein. This isn’t true. Egg contains high-quality protein which is rich in all 9 essential amino acids. But how much of this protein can be used by your body depends upon the cooking methods used for eggs. When you cook eggs properly the protein becomes easy to digest and is more accessible to your body.  Raw eggs pose a threat contamination, bacterial infection, and even food poisoning. 

Protein in egg white can be easily digested by the body. Eggs are also rich in antioxidants which help fight damage caused by free radicals. 

Many people, especially bodybuilding enthusiasts consume raw eggs. You’d be surprised to know that raw eggs contain the least amount of protein. In a research done it was concluded that participants 90% of protein from cooked eggs compared to just 50% protein from raw eggs.  Protein in egg white or protein in egg yolk, both are healthy. One boiled egg contains 77 calories.

Ways to Cook an Egg 

  • The way you cook an egg varies the amount of protein absorbed by the body. 
  • If you’re a fan of the delicious taste of poached eggs, then you must know when the egg yolk remains submerged in water surrounded by egg white, the protective layer is lost. 
  • A soft-boiled egg is a great way to cook an egg. The fats and nutrients of the yolk remain intact. It is easy to make, the yolk remains creamy and thick, and there isn’t a need for oil for cooking, which makes it healthier. 
  • When you let the eggs boil for a longer period of time, you get hard-boiled eggs. Due to the presence of hard eggshells, contact with oxygen is not possible. This helps control a certain amount of damage. 
  • Sunny-side up is loved by many. The heat is given from below and the yolk remains preserved. But the protective water coating on the egg is lost during this cooking process. Thus, it is recommended to have sunny side up eggs in limited quantities only.

Image Source – teamtim trivia

Health Benefits of Protein 

Boosts Muscle Mass 

Protein plays a pivotal role in muscle coordination and contraction. Eating healthy proteins is helpful in maintaining muscles, ligaments and other body tissues. If you exercise then it is all the more important to replace the lost muscle mass with post workout proteins. Eating protein before and after workouts help enhance performance, increases muscle recovery, promotes muscle synthesis, and is ideal for muscle ache treatment. 

Helps In Weight Management 

There is a misconception that eating eggs will not help in your weight loss journey. In fact, many people have benefitted from a high protein diet. It helps them build lean muscle and cuts down fats from the body. 

A high protein diet increases satiety. It makes you feel fuller for a longer time, thus, you avoid overeating and binge eating. Usually, during hunger pangs, you tend to eat carbohydrates in refined or sweetened forms like munchies, chips, cookies etc. Eating eggs for breakfast may help reduce the number of calories consumed for the next 24 hours. When you feel full after having eggs for breakfast, you tend to eat lighter meals for lunch and dinner. This, in turn, helps in weight loss and weight management as well. 

Stabilizes Blood Sugar Levels 

If you’re someone who is constantly battling fluctuating blood glucose levels, then a protein-rich diet will be greatly beneficial for you. The human body needs insulin, a hormone to metabolize protein, fats, and carbohydrates. Out of these three elements, it is just carbohydrates that need the maximum insulin. 

When you have a protein-rich diet, it slows down the absorption of sugars during a meal. This, in turn, helps in preventing spikes in blood glucose levels which is most important to prevent type II diabetes. It also helps keep your energy levels up, stabilizes your mood, and balances your appetite. 

Promotes Healthy Brain Functioning 

Proteins are needed for the manufacturing of hormones, neurotransmitters, and enzymes which are all an integral part of the cognitive system. The brain needs a constant supply of amino acids for smooth functioning, concentration, focus, and keeping up the energy levels. Experts say that when the level of amino acids recedes in your diet, it may cause learning and coordination imbalance. Adding foods rich in protein will help improve your motor and learning skills. 

Protein in egg yolk provides a good source of choline. Choline is essential for fetal brain development and also prevents birth defects. In adults, choline helps in maintaining the structure of cell membrane and transmission of nerve impulses to muscles. 

Healthy Skin and Hair 

Don’t we all wish for healthy skin and hair? Proteins extend support and strength to various tissues that go through wear and tear. Collagen, which is an essential protein provides strength to cells and tissues. Low levels of collagen can cause wrinkles and lead to the unhealthy dull skin. Eating foods with protein and using skincare enriched with the goodness of protein will help revive your skin. 

Protein is also essential for hair growth and maintenance. If your hair is dull and damaged, then you must include proteins in your diet. Egg is a magical ingredient for your skin and hair. You can use an egg white face pack to tighten pores, apply egg white to your hair to provide deep conditioning. 

Prevention 

  • If your doctor has suggested you a low cholesterol diet, then it is recommended that you steer away from eggs. You can consume egg whites, but avoid eating egg yolks. It is recommended to keep your daily cholesterol intake less than 200mg. One large egg contains up to 185mg of cholesterol. 
  • Make sure to always use fresh eggs to avoid any form of infection or bacterial contamination. Avoid eating raw eggs. 
  • Consuming eggs daily can increase your fat intake. Eggs are rich in saturated fats which can be harmful to your health. It increases the risk of cardiovascular diseases. 

When you eat eggs in limited quantities they benefit your health. Rich in protein, good cholesterol, and essential nutrients, it is a healthy breakfast option. As mentioned above, protein is needed for muscle building, healthy bones. Cholesterol is needed for the proper functioning of the body. Health experts suggest that consuming eggs instead of animal protein will decrease the amount of saturated fat intake.

To complement your egg diet, we suggest including Whey Protein depending on your fitness goal. It is a by-product of milk and supplements the body with extra protein. Whey Protein may be considered as an add-on along with your egg diet.  It is a healthy workout drink that is easy- and quick-to-prepare. It provides stamina, improves muscle size and prevents muscle breakdown.

6 Best Protein Powder For Muscle Building

Why Protein Powder?
Protein powder benefits range from fueling workouts to aiding weight loss. Let’s have a look at some of the top protein powder benefits. 
 
Top 5 Protein Powder Benefits:
  1. Helps in muscle building
  2. Aids in weight loss
  3. Helps in speedy recovery after an intense workout
  4. Promotes muscle repair and maintenance
  5. Can be consumed with or without bodybuilding goals, just for general fitness too.

Now, let’s have a look at options for the best protein powder for muscle building: 

1. Whey Protein

Whey protein is the by-product you get during the process of cheese making. It is the yellowish colored liquid that separates from curd. So, yes you can make whey protein at home as well. And in case you don’t want to go through all that trouble, there are several high-quality whey protein supplements online that you can easily buy. 


    MuscleBlaze Whey Gold

Whey Protein obtained from further processing comes out in the form of Whey Isolate. Whey Isolate is the pure form of whey protein that contains very less lactose and thus is easier to digest  This also helps it work quicker and give better results for lean muscle building. No wonder, for many bodybuilders and fitness enthusiasts, whey protein is the best protein powder for muscle building.

Must Read How To Make Whey Protein At Home

2. Casein Protein
Casein protein is another form of protein powder that is popular for consumption by fitness enthusiasts and bodybuilders. Casein protein too, like whey protein, is found in milk.


   MuscleBlaze Whey Gold

 

However, unlike whey isolate, casein protein powder digestion and absorption process are slower. Thus, when it comes to lean muscle building, whey protein powder is considered better than the casein protein powder.

But, there’s an alternate side to this too. In a study conducted on a group of men, casein protein came out better than whey protein. In this, the major point was calorie restriction. That is, if instead on meeting 100% calorie needs, if the number is reduced to let’s say 80%, then the performance of casein protein powder came out better not only in terms of gaining lean muscle mass but also in terms of reducing the fat mass.

3. Egg Protein

There’s a technical term that comes into picture when we talk about Egg Protein – “PDCAAS”

PDCAAS means Protein Digestibility Amino Acid Score. This is a method in which protein quality is evaluated. This evaluation is based on the amino acids requirements and its ability of digestion for humans. This method was adopted as the “preferred best” by the FDA (US Food and Drug Administration) to determine protein quality. 

Coming back to egg protein, the PDCAAS for eggs is known to be the highest among whole foods. Also, being an animal protein source, the egg protein fulfills your essential amino acid requirements. Being a rich source of leucine, the egg protein is great for muscle building and fitness. Thus, the egg white protein is an easily digestible high-quality protein source that not only contributes to muscle health but also helps keep you full for a long time.

 

Image Source: draxe.com

4. Brown Rice Protein

If compared to Whey Protein powder for muscle building, brown rice protein is surely going to come second. This is because the protein powder from brown rice is low in lysine amino acid. Though, brown rice protein is a good source of all essential amino acids but loses the bet to whey protein when it comes to muscle building. But, here’s an alternate side of this coin. There was an 8-week study conducted on a bunch of fit young males. This study compared the effects of rice protein and whey protein in terms of muscle strength, body composition, and muscle recovery. And astonishingly, the resulting changes, after taking 48 grams of rice protein or whey protein, were found to be similar.

Therefore, considering that there is not a considerable research done on rice protein, you can choose whey protein over rice protein for better muscle building.

5. Pea Protein

When it comes to research, a little amount is done on the effectiveness of Pea Protein powder for muscle building. However, if you are a vegan and want to include protein in your diet for fitness, pea protein is a good plant protein source that you can consume. 

Pea Protein is rich in BCAAs and contains a good amount of essential amino acids. Also, there was a controlled study done on a group of 161 men. These were people who performed 12 weeks of resistance training and were given 50 grams of pea protein and 50 grams of whey protein powder daily (within different people in groups). The result comparison between the group who took pea protein vs the group who took whey protein was similar in regards to an increase in muscle thickness. 

In addition to this, consuming pea protein is also useful when it comes to lowering high blood pressure (as per a study that was done on rats and humans).

Therefore, pea protein powder for muscle building can be considered an option if you are a vegan. But still, as there’s not much scientific research to back pea protein for its muscle building effectiveness, you may also want to include other plant protein sources in your diet to fulfill your fitness requirements. And in case you are not a vegan, then you also have an option to go for whey protein.

Image Source: 4.imimg.com

6. Hemp Protein

Hemp Protein is another popular type of protein which is works great for people who are looking for gluten-free protein powder options. Hemp protein is derived from hempseed. Once the hempseed oil is extracted, the hempseed protein is processed from the remaining seedmeal which is high in protein. Hempseed is quite known for its high content of Omega-3 fatty acids. It is easily digestible too. Also, hemp protein is a rich source of all essential amino acids, though it’s a bit low in leucine and lysine. 

Being a plant protein source, hemp protein can be really useful for vegans to fulfill their protein requirements for muscle health and fitness. The dosage of hemp protein would depend on the reason you are using it for. Also, because of a very little requirement of chemical use in hemp farming, hemp protein is also a quite safe plant protein source.

Which Is The Best Protein Powder?

To choose the best protein powder from the 6 protein powder types discussed above is a task that is based on various factors like:

  • The quality of protein that you get from the protein powder you choose.
  • Your ultimate requirement – Muscle building & bodybuilding or weight loss or just general fitness. Some protein powders are more helpful in weight loss while some are better for muscle building or strength & stamina for intense sports training. You can consult a certified trainer or health expert for the type of protein powder an
  • Your body’s digestion strength and the level at which you workout.
  • If you can consume animal protein or milk-based protein or if you are a vegan and consume just plant protein.
  • If you are allergic to any particular ingredient in any of the available protein powders. In this case, it is advisable to consult a doctor.

There are many options to buy protein powder online. There are various good brands, delicious flavors, and types of protein powder available to choose from. 

Top 10 Whey Proteins in India

Whey Protein is quite a commonly known term among people associated with the bodybuilding and fitness industry. Though many have heard about various Whey Protein supplements, few might know what exactly they are. To simply put – Whey is the water-soluble part of milk protein.

There are various brands of Whey Proteins available in the market today. And every brand has got it’s own unique selling point and benefits. Here we will take a quick peek at the Top 10 Whey Proteins in India. But before we look at the Top 10 Whey Protein Supplements, let’s look at some of their benefits.

Top 10 Whey Protein

Benefits of Top Whey Protein Supplements

1.    Fast Absorber: Compared to other forms of proteins, Whey is proven to be absorbed in a faster rate and in turn triggering an increase in the muscle protein synthesis.

2.    Fat Trimmer: Whey protein can be a very effective way of trimming that fat you always wanted to burn, but were not getting the desired results.

3.    Muscle Preserver: Coupled with strength training, consumption of Whey protein is an excellent way to preserve muscles and promote their growth.

4.    Oxidative Stress Reducer: Whey protein, by promoting glutathione formation, may be a useful supplement for boosting body’s natural antioxidant defenses.

5.    Night-snack Checker: Whey protein consumption is a good way to keep your appetite under control as Whey gives you that experience of fullness, which may actually stop you from any unhealthy or unnecessary munching.

There are many Top Whey Protein Brands used in India. Let’s look at the Top 10 Whey Proteins in India, that are taking the fitness industry by storm.

Top 10 Whey Proteins In India

Top 10 Whey Proteins in India

1. MuscleBlaze Whey GoldMuscleblaze Whey Gold

MuscleBlaze Whey Gold is undoubtedly the best Indian Whey Protein available in the market today. What makes it the best is its premium quality whey imported from the USA, Whey Isolate with the highest PDCAA score,  and all this at great value for money. With MuscleBlaze Gold you also get a Guaranteed Protein Certificate.

Some benefits – 

  • 25g premium protein in each 30g of serving builds lean muscles
  • The high-quality whey enhances muscular strength by improving fatigue threshold.
  • 5.5g BCAA helps in getting maximum performance from your workout.

Without a doubt, with such premium quality and benefits, MuscleBlaze Whey Gold is the Top Indian Whey Protein Supplement on our list.

2. DYMATIZE 100% Whey Protein

DYMATIZE 100% Whey Protein

If you are looking for a fast absorbing premium Whey Protein, then the Dymatize – Elite 100% Whey Protein is a good option to consider. Each scoop of this amazing product contains 25 grams of high-quality Whey Protein. With 5.5g of BCAAs and 4g of Glutamine, this product is one of the Top Whey Protein Supplements available. It comes in a delicious Vanilla Flavor and helps in maximizing muscle protein synthesis.

3. ON Gold Standard 100% Whey Protein

ON Gold Standard 100% Whey ProteinThis brand has certainly lived to its name. This is easily amongst the Top Whey Protein Powders in India. The nutritional value you get from ON 100% Gold Standard Whey Protein is certainly of a gold standard. And what adds glitter to this gold is the variety of flavours it comes in. So as far as pleasing your palette is concerned, this Whey Protein is a 10 on 10 with some fruity and cream-based flavours that you might not easily get in other brands. The only problem is that it is expensive which might hold people with medium/low budget back.

Development of lean muscle and enhancement of stamina are some of the important benefits of this product.

4. Ultimate Nutrition PROSTAR

Ultimate Nutrition PROSTAR

The best part of this amazing 100% Whey Protein is that it contains various Whey Protein fractions such as Beta Lactoglobulin, Glycomacropeptide, Immunoglobulins, Serum Albumin, Lactoferrin and Lactoperoxidase etc.

It contains various amino acids that help in muscle building which in turn helps meeting training needs of athletes. This Whey Protein also helps in accelerating recovery from muscle fatigue and soreness.

5. MuscleTech NitroTech

MuscleTech NitroTech

Nitrotech is a high quality and widely used Whey Protein from MuscleTech. It is formulated with Creatine. This helps in improved muscle development. This Whey Protein also helps in energizing the body post workout and helps quick recovery from fatigue after a session of intense training.

With it’s powerful Nitro-Tech Formula, it helps achieve great muscle building results for bodybuilders.

6. ISOPURE Low Carb

ISOPURE Low Carb

This is another good Whey Protein, especially helpful in improving the fat loss. It is a high-quality product with low calorie and low carb as it’s best USPs (unique selling points).

In addition to this,

  • It gives quick results as it is easy to digest
  • It helps to keep your body muscles strong and lean
  • It enhances your workout performance

Top 10 Whey Proteins In India

7. MYPROTEIN – Impact Whey Protein

MYPROTEIN - Impact Whey Protein

The Impact Whey Protein is a good quality Whey Protein that has over 80% protein per serving. It not only contributes to the growth and maintenance of muscle, but also helps in achieving good results when it comes to muscle building.
It contains over 2g of leucine per serving.

8. BPI SPORTS

BPI SPORTS

BPI gives you a very good quality Whey Protein called BEST PROTEIN. This product is a high quality combination of taste and nutritional value.

  • It helps in muscle building
  • It’s 24 grams of protein per scoop helps in achieving fat/weight loss
  • It’s 100% Whey Protein helps enhance strength gains and aids in muscle retention

9. MuscleBlaze Whey Energy

MuscleBlaze Whey Energy

MuscleBlaze Whey Energy is another excellent whey protein product of the MuscleBlaze family. It is a blend of 20g fast-absorbing proteins in each serving. It is very effective for beginner bodybuilders and athletes. It also helps in improving fatigue threshold aiding enhancement in recovery.
Building energy is one of important things for fitness enthusiasts and sports persons. MuscleBlaze Whey Energy gives you boost recovery and builds energy with it’s nourishing content of 13 vitamins and 5 minerals. With the inclusion of Medium Chain Triglycerides, this amazing product helps in better fat metabolism.

10. Universal – Ultra Whey Pro

Universal - Ultra Whey Pro

Want to stay energized all day with an enhanced athletic performance? Then, Universal Ultra Whey Pro is a good option. You get 22 grams of high quality protein per scoop and this Whey Protein blend comprises of ultra filtered whey protein isolates, peptide-rich whey hydrolysates, whey concentrate, and glutamine peptides.

This amazing Whey Protein helps stimulating lean muscle growth and speeds up muscle recovery time.

So, in a nutshell, losing weight and building muscles might not a require a rocket-science solution.

Whey Protein can be your savior. All you need to do is “Choose the Right Whey and Train the Right Way.”

Top 10 Whey Proteins In India

Top 10 Fitness Instagram Accounts To Follow In 2017

So are you ready to be inspired? Let’s Begin!

Top 10 Instagram Accounts to follow for fitness in 2017

Sangram Chougule

This amazing bodybuilder from Pune, India, is an inspiration for every person who loves hardcore bodybuilding. A six-time Mr. India, a title holder of Mr. Universe 2012 and the Mr. World for 2014, Sangram Chougule is sponsored athlete of the famous fitness brand Muscle Blaze

You can follow Sangram Chougule on Instagram at www.instagram.com/sangram_chougule_official

Bani

Popularly known as the winner for the famous MTV reality show Roadies (Season 4), Bani is very dedicated towards fitness. Carrying a dashing style and a well-toned body, Bani is an inspiration for all the women out there who crave for a chiseled personality.
She is a true style icon.

You can follow Bani on Instagram at www.instagram.com/banij

Milind Soman

Feeling exhausted after a few kilometer run at the age of 30? Believe it or not, but, Milind Soman might not even break a sweat for the same at the age of 50. A super model, national level swimmer and above all the winner on Iron Man Challenge, Milind Soman is an epitome of motivation and inspiration for people from all age groups. He is a true fitness idol for whom age is just a number.

You can follow Milind Soman on Instagram at www.instagram.com/milindrunning

 

 

Vijender Singh

Vijender Singh is a famous Professional Boxer, who has given every Indian a reason to be proud. Strength, stamina, a killer attitude, and above all an amazingly fit body are what define this India Olympic medal winner. This current WBO Asia Pacific Super Middleweight boxing champion trains very hard and maintains a strict diet to stay lean, muscular and fit.

You can follow Vijender Singh on Instagram at www.instagram.com/singhvijender

 

 

Shweta Rathore

Shweta Rathore is the first Indian female win a medal in a world championship. Miss World 2014 fitness physique, Miss India Sports physique champion and Miss Asia 2015 fitness physique are few of the many honors that she has to her credit. This amazing Indian bodybuilder and fitness professional is a true inspiration for women in India and around the globe.

You can follow Shweta Rathore on Instagram at www.instagram.com/ishwetarathore

 

 

Prashant Sawant

From Shahrukh Khan ripped six packs to Ajay Devgn’s sculpted muscles to Alia Bhatt’s toned ‘n’ slim body, Prashant Sawant is the man behind the fitness of all these more celebrity names known around the globe. With 20 years of professional experience in fitness & bodybuilding training, Prashant Sawant is today a big name in the fitness industry and a great inspiration for budding fitness enthusiasts and people who want to make a career in the fitness industry.

You can follow Prashant Sawant on Instagram at www.instagram.com/prashantsixpack

 

 

Deepika Mehta

Featured in the famous Vogue Magazine as one of the 3 women redefining beauty ideals in India, Deepika Mehta is a well-known yoga teacher and fitness expert. She has trained a lot of celebrities including movie stars, top industrialists, and models. She is an authorized Ashtanga Yoga teacher and a certified professional from the ACE (American Council on Exercise). Her inspiring journey and dedication towards fitness are simply unparalleled. 

You can follow Deepika Mehta on Instagram at www.instagram.com/deepikamehtayoga

 

 

Nidhi Mohan Kamal

Looking for a slim & lean body with true fitness inspiration? The Instagram page of Nidhi Mohan Kamal offers you exactly that. Her workout videos are motivational and give you a sharp insight into the world of fitness. In addition to this, Nidhi Mohan Kamal is a nutrition and health expert too. And if you are a Vegan and are confused on what is best to eat for a fit body, Nidhi Mohan Kamal is the expert you want to follow on Instagram.

You can follow Nidhi Mohan Kamal on Instagram at www.instagram.com/nidhimohankamal

 

 

Shweta Mehta

Dedication, hard work, and discipline are few words that you can associate with this amazing fitness athlete. Shweta Mehta is a true believer in the fact that, fitness can be achieved with consistent efforts towards both nutrition and workout. There is no shortcut to success and no magic pills that can help you achieve your fitness goals. 

You can follow Shweta Mehta on Instagram at www.instagram.com/theshwetamehta

 

 

Dwayne Johnson “The Rock”

This name needs no introduction. He is the famous WWE champion we all know by the name of “The Rock”. This popular movie star and a professional wrestler is the ideal of millions of bodybuilders and fitness enthusiasts. Recipient of the “Man of the Century” award at Mr. Olympia event 2016 and quoted as the sexiest man alive by People Magazine, Dwayne Johnson is a true icon in the field of bodybuilding and fitness.

You can follow Dwayne Johnson on Instagram at www.instagram.com/therock

 

So, what are you waiting for? Take out your SmartPhone, follow your fitness idol and begin your new year journey for a fab body you have always dreamed of. 

 

Virat Kohli Diet in Hindi: विराट कोहली डाइट प्लान और वर्कआउट

ये बात सबको पता है कि विराट कोहली सचिन तेंदुलकर को अपना आइडल मानते हैं। सचिन तेंदुलकर के शब्दों में- “किसी भी खिलाड़ी को फोकस्ड होना चाहिए, आपका नज़रिया सही होना चाहिए। अगर आप अलग अलग दिशाओं में अपनी ताकत लगा रहे हैं, तो आपको अच्छे परिणाम नहीं मिलेंगे। मेरे लिए जानना ज़रूरी है कि कब रुकना है और कब नहीं, बाकी सारी चीज़े उसके आसपास होती रहती हैं। क्रिकेट मैदान में खेला जाता है, लेकिन बाकी सब मैदान के बाहर होता है।”
सभी जानते हैं कि विराट कोहली को ये प्रेरणा कहां से मिलती हैं। विराट एक दृढ़ शक्ति वाले खिलाड़ी हैं, जो ना केवल क्रिकेट के लिए फोकस्ड हैं पर अपनी फिटनेस पर भी ध्यान देते हैं। इसमें कोई हैरानी की बात नहीं कि फिट रहने की चाह रखने वाले बहुत से लोग विराट को अपना आइडल मानते हैं, इसलिए विराट कोहली डाइट प्लान और वर्कआउट के बारे में जानने के लिए बहुत उत्सुक हैं।

Image Source: www.ibnlive.in

क्या आप भी विराट के वर्कआउट के बारे में जानना चाहते हैं? जानना चाहते हैं कि क्या है विराट कोहली डाइट प्लान?
चलिए देखते हैं ‘विराट कोहली डाइट प्लान और वर्कआउट’।

विराट कोहली डाइट प्लान

  • विराट को घर का बना हुआ ताज़ा खाना पसंद है। फिट रहने के लिए कम खाना खाने में विराट बिलकुल विश्वास नहीं रखते। वो जंक फूड नहीं खाते पर घर का खाना खाने से उन्हें कोई दिक्कत नहीं है।  
  • विराट खाने के शौकीन हैं और उनका मानना है कि जब तक मन हो तब तक खाना चाहिए। लेकिन साथ ही विराट जंक फूड से दूर रहने की सलाह भी देते हैं। वो फैट वाले खाने को स्वस्थ विकल्प से बदलने को सुझाव देते हैं, जैसे कि फ्राइड चिप्स की जगह आप व्हीट क्रैकर्स खा सकते हैं। ये ना सिर्फ समय समय पर लगने वाली भूख को कम करेगा पर कैलोरी के स्तर को भी काबू में रखेगा।
  • विराट हमेशा प्रोटीन से भरपूर खाना खाने की तरफदारी करते हैं क्यूंकि इससे मसल्स बनाने में मदद मिलती है। साथ ही साथ ये उन्हें कुछ शानदार शॉट्स लगाने की ताकत भी देता है। सेल्मोन, सूशी और लैम्ब चॉप्स उनके सबसे पसंदीदा हैं।
  • विराट कोहली हमेशा से ही ज़्यादा से ज़्यादा पानी पीने पर ध्यान देते हैं, साथ ही कोहली हमेशा मिनेरल वॉटर ही पीते हैं। पानी से होने वाली बीमारियों से बचने का एकमात्र तरीका है केवल अच्छा और साफ पानी पीना। ऐसा करने से कोहली अपने हर दौरे पर स्वस्थ रहते हैं और अक्सर बड़ी पारियां खेलते हैं।

विराट कोहली वर्कआउट

फिटनेस को लेकर विराट कोहली के झुकाव के बारे में सभी को पता है। मैदान में शानदार शॉट्स लगाने से लेकर विकेटों के बीच तेज़ी से दौड़ने और मैदान में फोकस्ड रहने से केवल ही चीज़ साबित होती है कि विराट दुनिया के सबसे फिट क्रिकेटर्स में से एक हैं। मैदान से बाहर और मैदान के अंदर भी विराट अपनी फिटनेस को लेकर काफी गंभीर रहते हैं। मैच से पहले होने वाली नियमित फिटनेस एक्सरसाइज़ उनके फिटनेस शेड्यूल का एक हिस्सा है। इसके अलावा विराट रोज़ाना जिम जाते हैं और एक सख्त वर्कआउट करते हैं।

  • विराट हफ्ते में पाँच दिन वर्कआउट करते हैं और दो दिन आराम करते हैं।
  • विराट वज़न उठाने और कार्डियो जैसी एक्सरसाइज़ करते हैं। इससे लीन और मज़बूत मसल्स बनते हैं, स्टैमिना और शारीरिक शक्ति बढ़ती है और लोअर बॉडी मसल्स भी टोन्ड हो जाते हैं। विकेट के बीच तेज़ी से भागना और सटीक थ्रो फेंकना इसी का परिणाम है।
  • बेहतर स्टैमिना, इम्यूनिटि और फोकस बनाए रखने के लिए कोहली ना ही सिगरेट पीते हैं ना ही शराब।

आप इस सब का यही सार निकाल सकते हैं कि जब तक आप महनत नहीं करेंगे तब तक कुछ नहीं होगा; “नो पेन, नो गेन.” आपमें लगन, अनुशासन और इच्छा शक्ति होनी चाहिए। इसपर लंबे समय तक फिट रहने के लिए और भी बहुत कुछ करना पड़ता है। विराट कोहली ने ये महारथ हासिल की है और अपनी दृढ़ शक्ति के कारण वो काफी आगे तक जाएंगे।

बॉक्सिंग लेजंड मोहम्मद अली के शब्दों मे- “जिस व्यक्ति में रिस्क लेने की हिम्मत नहीं होती वो ज़िंदगी में कुछ हासिल नहीं कर पाता। कभी हार मत मानिए। आज हालातों का सामना करने के बाद आप अपनी बाकी ज़िंदगी एक चैंपियन की तरह रहेंगे।”

New Year Party Tips – Party Hard and Stay Healthy

Yippeee!! It’s Party Time! 

A Dashing Party Outfit? Check!
A Great Smelling Perfume? Check!
High-Tech Gadgets? Check!
Venue, 
Music, and Friends? Check!

Party Tips??? Don’t Worry…We will help you with that!

New Year Party Tips – Enjoy!!!

Hold The Drink – A glass of whiskey, a shot of tequila or a mug of beer is quite common in a new year party celebration. However, the problem arises when these numbers increase to an uncontrolled amount. So, keep a limit on your drink and hold it by drinking slowly. You would enjoy more if you are in your senses while drinking with your friends, rather than being sloshed and not in your senses to enjoy every moment of the party. 

Don’t Mess it When you Mix it – It’s quite common to have cocktails, which is actually good at times because many cocktails have decent amounts of fruits and water. This not only makes the drink more tasteful but also keeps the alcohol content low. However, beware not to mix up different types of alcohol and other liquids without proper knowledge. This can be dangerous, as the finished product can be as good as poison, and may deteriorate your health by causing reactions in your body. So either mix, only if you know, or better ask a bartender for correct cocktail advice.  

Image Source: www.chicagomag.com

Eat Before and While You Drink – In a new year party, people are so engrossed in dance and music that they generally eat less or completely avoid eating. But what they don’t forget is drinking. And all drinks and no food can be a really unhealthy way to celebrate. So eat before and while you drink so that the alcohol is not the only thing that goes in your system. There should be food in your belly too to give a good company.

Stay Hydrated – Sounds a bit serious for a party animal? Well, forget the way it sounds and just concentrate on its health importance. Drinking lots of water is important. It helps keep your body hydrated and helps release toxins while you party, and even after that. It also helps dilute the level of alcohol you have consumed and thus may keep you in your senses for a longer time. 

Munch… Don’t Hog – Grooving on your favorite music is the soul of any party. And when it’s a new year party, the excitement is more than usual. And while you do all this and drink, of course, you tend to feel tired and hungry. Having food at this time is certainly the right option but just eat in a limit. Because, if you hog over food and overeat, not only are you stuffing your body with excess calories which you will have to really work hard to burn, but also you are stuffing your belly with excess food which you might end up throwing up while doing all the jumping, grooving and shaking in your dance moves. So eat, but in a limit.

Dance to your heart’s content – Yes, that’s right! Dancing to your favorite music number not only adds more to your party fun but also helps you burn calories. So, for all those who find exercising boring, this is the time to have fun and get in shape while you enjoy.

Apart from the above tips, there is a Bonus Tip which if you can manage to adhere to, could be really beneficial for your health while you party hard. And that tip is – Replace Fried Junk with Healthy Snacks at your party. So, here are 5 healthy party snacks that you can munch and enjoy during your new year’s party. Though it is understood that when you party outside, this option might not always be around, but it is a great option for a house party for the new year.

New Year Party Snacks – Eat Healthy while you Party Hard

  • Baked Nachos – Crunchy, Crispy, and Healthy (Skip Cheese)
  • Baked Chicken Legs – Hearty and Healthy (Replace Mayo with Low Fat Sauce)
  • Crispy Masala Idli – Light, Fresh, and Healthy
  • Roasted Almonds, Cashews and Peanuts – A Healthy ‘n’ Crunchy option that goes great with mocktails and cocktails
  • Grilled Corn – Both Sweet Corn and Baby Corn are a great appetizer and a healthy party snack.

So, all set to rock the New Year Party? Awesome! 
Worried about Hangover??? Don’t be! Stay tuned for our upcoming blog on “Quick Ways To Cure Hangover”
Till then… Just follow the above tips and have a great time!!!