How much protein your body needs to build muscles?

Protein : protein is an essential supplement to build your muscles. Our body also synthesize protein by it but it is not sufficient to build muscles, a studies came which shows that about 97 % of indians are protein deficit and our daily demand of protein for living an healthy life is 1gram per kg of your weight. For example if we take an example of average guy whose weight is 70 kg, so he needs a 70 gram of protein daily to live an healthy life                     But when we talk about muscle building goals than than our daily demand will be 1.8 grams of protein per kg of our body weight means about 105 grams of protein daily if we follows the above example.  Tip: try to consume your daily demand of protein from variety of foods for example fish, soyachunks, chickenšŸ” etc. Because it will help you to meet your daily demand of other nutrients and minerals.

Reasons why you should try creatine in your diet?

So basically creatine is a supplement which is present in the market from 90's and it was before whey protein.  What is creatine doing in our body?  So basically creatine is producing extra ATP (Adinosin tri phosphate) in our body and lots of you guys have read about ATP in 10 class biology subject that ATP's are energy packets in our body and when you get extra ATP from outside which means taking creatine will gives you extra endurance, strength and stamina.  So basically in simple words we can say that after taking creatine there will be more reps than everyday.  You are taking creatine in your everyday diet but it was only 1gm and when you are a sportsman or fitness athlete you will need an extra 4 to 6 grams of creatine  How much dosage is safe?  So basically 20 grams of creatine dosage is safe but that will creat bloating in your stomach so i would suggest 10 gram of creatine is safe limit and I would suggest to take it in warm water. And for beginners the dosage…

How to get chest like varun dhawan by home workout

Hey guys I am back with another post on how to get pure square shape chest like varun dhawan through home workout ( push ups) you can also check out my post on chest fat which will give you information on how to decrease your chest fat.
So without wasting time let's talk about exercises and workout regime.
One thing more guys which I want to tell you is that you have to follow this workout routine 3-4 times in a week. Normal push ups. In this exercise we will going to work on our middle chest.
You have to do 3 sets of normal push ups with 12 to 15 reps in each set
Inclined push ups By this exercise we will going to work on our lower chest.
In this you have to put your hands above 2-3 feet from ground and legs on ground.
In this you can also put your hands on stairs or horizontal pole.
Than you have to do push ups. One thing which you have to take care is that the pole (stair)should touch your lower chest. In these push ups.
You have to do 3 sets with 12-15 reps in each s…

How to gain weight drastically fast through natural way

How to gain weight. 

Hey guys here i am back with another post on how to increase your weight with proper macro nutrients while maintaining the whole diet healthy and effective, in this diet we basically put pressure on fats carbs and protein.
This diet is usually for indians because the things which I am going to recommend will find easily in Indian kitchen
The benefit of this post is that it is cost effective and you can afford this diet at very low cost.
Morning So basically we start our day with morning black coffee in morning
And after 2 hrs we will take our breakfast with Indian famous parathas with curd, these contains high fat, carbs and protein(curd)
Lunch Than in you have to eat normal food whatever your mom had cooked for you and you have to maintain the ghee and gurd in your diet after food this will helps you in increasing your weight and buttermilk is necessary in whole process.
Snacks time at 5 pm In this you have to take nuts which are high in …

Home workout to reduce chest fat in a week.

Most of today's guys are dealing with an problem of chest fat or man boobs and this breaks their confidence level also this reduces their public appeal and their focus was always on their chest that is it look better or not in public. So basically this workout was an HIIT (high intensity interval training) workout with addition of push up variation into it, guys the motive of adding push-ups into it was to increase blood flow into your chest muscles and after this if you do compound cardio exercise than this will result in fat mobilization from your chest, also add fat burning drinks into it so that your fat burning process becomes more faster.
So lets start our workout.

1. Push-ups ( simple )
In the first we will do simple push ups which works as warm-up and activate your chest muscle and you have to continue this for 20 seconds with medium speed.
2. Stair climbing
Second one is mostly done by all of us In our day to day life, stair climbing is the best exercise which works on y…



Hey guys this is Y. Akshay Pratap signing in stay tuned to this article and in some time I am going
 to reveal the miraculous drink which can help you in your weight loss program.
So guys before knowing about this drink you have to make sure that you must follow an
 proper no fat diet and also no sugar, so if you are maintaining low calorie diet and
 use this drink with your diet than it will be going to give you an extraordinary results.
All of you guys must have listen about moringa plant the plant which is also known as
miraculous plant those of you don't know about moringa click on this colorful word
 " moringa " and those who knows lets go further
So basically our main constituent in this drink is moringa powder which you can
get on amazon or any other eCommerce site. Besides moringa powder the other constituents
 are lemon, honey and Luke warm water.
Lets make the drink.
First. take a half glass of Luke warm water in glass
Second. Than …

Scientific trick to get big arms fast.

Hey guys this is Y. Akshay again with a new article on how to made huge arms so that you looks more muscular while wearing a shirt or t-shirt. Lots of guys in my friends group asks me how to build big arms, triceps, biceps because arms are always exposed to the public and having an big arms creates an more muscular appeal in public places which gives you more confidence to deal people and it also gives an sense of fearlessness.

To grow your arms fast we will apply some science and common sense hear, lot of beginners don't know the fact that your biceps constitute only 30% muscles of your arms and left 70% is triceps muscle which is biggest muscle group in your arms 

So if you want to grow your arms fast and easily, I would suggest you guys to train your triceps more lots of guys are doing this mistakes In their starting days of their gym that they train their biceps more and triceps less 
                       which results your biceps goes into catabolic state which locks your bice…