How Running Benefits Your Mind

How Running Benefits Your Mind

 Article source: Impact App

We have heard often that running makes mind calmer. And, it rightly does. But, not many have looked at the scientific aspect of the same. Looking at how running brings changes to our mind would help us understand ourselves and our brain better.

Running

Let’s check out some ways in which our mind reacts to running and the science that goes behind it all!


Running Lifts Your Mood

While one may feel fatigued by running, there is this feeling of contentment and a surge of energy once you’re done.

This is due to the fact that the brain releases endorphin, which is the “feel good” hormone when we run. The release of this hormone lifts the mood and makes you feel fitter.

Other neurotransmitters include dopamine, which stimulates feeling of pleasure, and serotonin, which plays a role in mood-regulation.


Takes Away the Stress

If you’re having a stressful day at work, it has its effects on your body. The hypothalamus in the base of the brain sends a signal to your pituitary gland and together they signal the adrenal glands, above the kidney. As a result, adrenaline and cortisol are produced. While this would make you anxious and not help the preparation, going on a run would take away the stress.


Running is Meditative:

In a world where we surround ourselves with smartphones, there seldom is time to meditate. Running can give you the space in life that you need for yourself. Since it is a solitary activity, running lets you have time with yourself.In addition to this, keeping out of the chaos of the day for 30 minutes can relax your brain a lot. This would further lessen the stress and give you a healthier life altogether.


Running is an activity that makes a lot of changes to our body. Most of us know the physiological changes that come with running but, the mental ones are not talked about a lot. Since the brain operates all the functions of our body, it is of utmost importance to understand the effect of running on it.

One cannot say that running is the solution to all psychological and physical problems but, it does help. And, what running does to our body is unmatchable.

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Why Glutamine is Required for Body ???

Why Glutamine is Required for Body ???

If you are planning to cut down some body fat without losing your body muscles then adding Glutamine in your supplements list is a best choice as it plays an important role in protein Metabolism and it also helps in muscles growth by not allowing your body muscles to get eaten up in order to provide Glutamine level back to body .

Glutamine-Benefits

Now the question comes what is Glutamine?

Glutamine is an amino acid (a building block for proteins), found naturally in the body and is conditionally essential amino acid which only appears to benefit the body as supplementation when otherwise deficient (vegans, vegetarians with low dairy intake) or during prolonged endurance exercise. 
It’s actually known as a conditionally essential amino acid because your body uses it in large amounts.


Why do I need to supplement with Glutamine?

As during Intense workout our body Glutamine level depreciates that results to decrease in strength, stamina and recovery, Naturally body takes around 5-6 days to maintain back the Glutamine level required for body.

Below are the benefits of adding Glutamine in your Supplement list

• Protein Recovery.
• Promotes muscle growth and decreases muscle wasting.
• Improves Body Metabolism.
• Helps in Fat loss.
• Its Helps in maintaining cell volume and hydration, speeding up wound and burn healing and recovery.
• It helps in curing ulcers.
• Fights cancer and high blood sugar.

And many more..............

How much should be  Glutamine Intake?

Bodybuilders should take 10 to 15 grams of L-Glutamine a day, supplementing it 1 to 2 times daily, with each serving at around  3-5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you're taking. 

Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time.



Side effects of Glutamine?

L-Glutamine side effects is quite low or zero until  you don’t exceed the recommend doses. So we recommend start with lower doses and build them up over a week or two, such that you know of any adverse side effects, should that occur.

Every time is advised to consult your Doctor or training before taking any supplements.

Dietary sources of L-Glutamine?

Below listed sources contains the L-Glutamine, Including them in your diet plan will also work.

Beef, pork, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley. Small amounts of free L-Glutamine are also found in vegetable juices.

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Exercises that give complete body workout?

Exercises that give complete body workout

Most of us have question which exercise will provide the complete body workout if we don't want to join gym, Endless number of exercises are available that will make you confuse as everyone know basics but not sure which exercises are the best ones for a full-body workout?

So in this article we will discuss top 3 exercises which are more effective and provides complete body workout. 

• Push-Ups
• Pull Ups
• Squats

Now the first question that will hit your mind i.e.  why only these exercises why not others, so lets understand why these exercises are preferred  and how these exercises provide complete body workout.

1: Push-Ups

Pushups are one of the basic and most common exercises for the human body. Push ups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso.

You can do this exercise any where no matter where you are and it's one of the best workout exercise. The benefits of this exercise are numerous. Push ups will improve muscular endurance within the upper body, strengthen both muscles and bones, create lean muscle mass that raises your metabolism and, of course, help keep you fit and healthy. 

Push-Ups

If you're just looking to develop a great chest, arms and shoulders, then you can opt this exercise and start doing this exercise from very basic level, if you are new to this exercise or  unable to perform 3-4  push-ups then don't worry, we suggest you to start from one, if you do one correctly that's more than enough, slowly slowly increase your body endurance and you will perform better and better day by day but most important thing is you need to be motivated and keep on putting effort.

How to do push-ups and what variation can be done to get better results will discuss in another article.

2: Pull-Ups

Pull ups are one of the most convenient exercises around. You can do this exercise pretty much anywhere. All you need is a bar and your body.

The pull-up builds grip strength in its entirety because the fingers, hands and forearms are all used. Pull-ups also develop the biceps, triceps and shoulders, giving you powerful strength and superior muscularity. Muscles throughout the entire back are bombarded with enough stress to make them grow stronger, especially the latissimus dorsi and trapezius. Additionally, your abdominal muscles are given a good workout due to the stabilization needed through the entire core.

Pull-Ups

Pull-ups is my favorite exercise , In Pull-ups exercise upper-body compound movement  works along with a number of larger muscle groups at the same time (back, shoulders, & arms). Some people feels this exercise is the toughest exercise, then you are right this is one of the toughest exercise but as we know nothing is impossible , if you try with full dedication , i can bet that soon you will be master in this exercise. For my case it took two weeks to do one single pull -up properly. but i kept on trying and after two months i was able to do minimum of 15 in one set.

This exercise helps in developing V-taper , if you are want to develop V-taper then this exercise is must. 

How to do pull-ups and what variation can be done to get better results will discuss in another article.

3: Squats

Squatting strengthens the overall body, even though it's categorized as a "leg day" exercise. The movement engages your shoulders, back, and especially your abs, developing a nice solid core and back.  

This exercise helps in developing building muscles trough-out your body, even though you are working primarily on your leg muscles, squats also promote muscle growth around your entire body. The exercise is so intense that it creates an anabolic environment and makes the body release hormones, that are vital for the growth of muscle tissue; squats improve strength of your upper and lower body.

Squats-Exercise

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

So don't skip this exercise or you can say include "leg- day" in your work-out plan as this exercise has lot many benefits that can't be ignored. 

I hope this helps  and cleared all your doubts why these exercises are important, we will discuss about each exercise in details in our upcoming articles.

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What should be the diet chart for a beginner to build muscles?

What should be the diet chart for a beginner to build muscles?

As most of us start gym but every time one question is there in mind what will be my diet chart in order to build muscles.

so in this blog we are going to suggest you what need to be included in your diet chart that helps in gaining good muscles.

Balance-Diet

As when we start doing exercise our body need more nutrients that helps in building body, so you need to include Carbs, Protein and some amount of FATS.

Composition percentage will be approximately as :

Carbohydrates - 45 to 50%
Proteins             -  30 to 35%
Fats                   - Remaining %


Lets us discuss these points in more detials:

1: Carbohydrates

If you ask about protein from any body builders then will tell you easily and you will get in-depth content to know about protein but if you ask from same person about carbohydrates, i think you won't get that much clear response.

Carbohydrates

Most of the time we overlooked carbohydrates in our diet plan, as most of the people are not aware much about Carbohydrates improtance for muscles building.

So its important to know what carbohydrates content need to be included in your diet plan and in how much quantity and when to have.

we will discuss more about carbohydrates in details in our next blog.

So here i am going to list out some Carbohydrates rich foods and Fruits that helps  in gaining good muscles.

• Oatmeal (old fashioned or Steel Cut)
• Brown rice (love basmati, a long grain rice)
• Sweet potatoes
• Multi grain hot cereal (mix or barley, oats, rye, triticale, and a few others)
• White potatoes with skin (glycemic index be damned!)
• 100% whole wheat bread
• 100% whole wheat pasta
• Beans and lentils (great for healthy chili recipes)
• Cream of rice hot cereal
• Quinoa
• Pumpkin
• Butternut squash
• Fresh beets
• Watermelon:
• Apple:
• Bananas:
• Mango
• Oranges

so you can include any of these rich carbohydrates sources and they will help you in gaining good results.

Best one is to have Oats meals, as it not only gives energy to your body but taking proper breakfast daily is linked with many health benefits like weight control and lowers body cholesterol levels.

How to prepare Oats recipe click here

2: Proteins

• Milk: If you can digest milk , consume around 1 to 2 litre in 2 to 3 shifts a day, either in morning or evening. Mix with some protein supplements like Protinex or Nestle Resource High Protein. Both are great sources, and palatable. ( 25 gm protein ).

protein

• Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.

• You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.

• Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).

• Use  multi grain flour chapati's ( Soya, barley,maize).

• You can have raw paneer or paneer curries  as paneer is high in protein contains 20gm protein in 100gm .

• Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.

• Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.

• Peanut butter : High protein content and a great source of good fats.

• Lentils:-great source of protein. Lentils boiled contain around 9g of protein in 100g of lentils .

• Cottage cheese:-Take combination of fruits and cottage cheese for more 11g protein in 100 g of cottage cheese.

• Beans like kidney , baked bean, soya bean. It contain approx 21g of protein in 100g of beans.

• Peanut butter:- Take with apple for better result. 25 g protein in 100 g of it.

• Greek yogurt with fruits. It contain 10g of protein.

• Leafy greens

• Nuts:-Great source of healthy unsaturated fatty acid , protein(20g ) and fibre.

• Almonds:- contain 21g of protein.

• Sweet potato 1.6g protein and other nutrients are present for better muscle growth and fat loose .

• Protein bar 25 g protein.

• Whey protein 25-30 g protein

• Avocado 2g protein and other nutrients like vitamin D, calories, sodium, potassium etc.

• Chicken breast 31 g protein.

• Fish 22 g protein.

• Brown rice: 2.6 g protein

3: Fats

Fats are vitally important for bodybuilders, as they aid with growth and development and mineral absorption and act as a source of energy.

 Healthy fats are monounsaturated fats, such as the kind found in nuts,nut beans, nut milks, olive oil and avocado, as well as polyunsaturated fat found in oily fish and seeds.

monounsaturated fats

Fats to Avoid

Saturated fat, found in animal meats, butter and full-fat dairy, can raise your risk of developing heart disease.

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Exercise Workout Plan.. Stay Healthy And Fit

Exercise Workout Plan

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Biceps Workout for Men...

When it comes to Biceps workout, I think every one love to do biceps workout and everyone want to have big Biceps.

Before we go into  more details, if you are looking for a Gym workout plan  or in case looking for Gym Beginners guide, please read our blog articles.

Muscular arms shows you more fit and you don't want to miss any change to show them off anytime , anywhere  ... :):)


So i have listed down best arm muscles workout, follow them as per instruction, if you want to have big size biceps then don't stop when they're tired- hit them some more.

So here is the list of the biceps exercises that you need to be do in order to build up good sizable arms.




1: Barbell Curl 

This is the very first exercise that you need to start with, this exercise primarily targets your bicep and forearm muscles. During this exercise bicep and forearm muscles are mainly involved in weight lifting activity, some other muscles are also involved but they play a role of a supporter in lifting and balancing weight.

How to do this exercise:

• Grasp the barbell rod with a shoulder width grip.
• Grasp the rod with underhand grip and stand straight and maintain gap with in your feet about shoulder width apart.
• Now move the rod towards chest following an arc keeping your elbows fixed at same placed next to sides.
• Bring up the the rod close to chest as much as you can squeezing the arm muscles, then slowly take it down, please don't leave it suddenly, more slow you do more good biceps you will achieve.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting weight.
• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

2: Bicep Cable Curls

 This exercise is similar to barbell curl exercise but this exercise provides constant resistance throughout the entire range of motion. This exercise involves the primary elbow flexors, the brachialis and biceps brachii. 

For doing this exercise you need you need a cable station which is a resistance machine that has an adjustable cable that you can attach different bars and other attachments to including a V-bar, rope, straight bar and other apparatus as per your choice.

The purpose of the biceps cable curl exercise is to strengthen the biceps while promoting hypertrophy (increases in size) of the biceps.


How to do this exercise:

• Attach a straight bar attachment to a low pulley cable.
• Grasp the rod with underhand grip and stand straight and maintain gap with in your feet about shoulder width apart.
• Now let the bar hang till the length of your arms keeping your body straight and keeping upper arms tucked against torso and perpendicular to the floor.
• Bring up the the rod close to chest as much as you can squeezing the arm muscles, then slowly take it down, please don't leave it suddenly, more slow you do more good biceps you will achieve.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting weight.
• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the rod while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

3: Standing Alternate Dumbbell Curls.

This is an strength building exercise, performing this exercise in an alternating manner ensures muscular balance on both sides of the body and this exercise need to be performed in a controller manner.

How to do this exercise:

• Hold the dumbbell in both hands, facing your palm upwards.
• Stand straight and maintain gap with in your feet about shoulder width apart.
• Make sure dumbbell should not touch your body.
• Now slowly raise the dumbbell up as far as possible.
• Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
• Then perform the same activity with another hand.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting dumbbell.
• Don't jerk or give momentum to your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the your body while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

Note: you can do the same exercise in an incline bench , same steps need to followed as mentioned above.

4: Standing Alternate Hammer Dumbbell Curls.

This is also an strength building exercise, performing this exercise in an alternating manner ensures muscular balance on both sides of the body and this exercise need to be performed in a controller manner.

How to do this exercise

• Hold the dumbbell in both hands with a overhand grip, with your palm facing sides.
• Stand straight and maintain gap with in your feet about shoulder width apart.
• Make sure dumbbell should not touch your body.
• Now slowly raise one dumbbell until forearm is vertical and thumb faces shoulder.
• Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.
• Then perform the same activity with another hand.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't lean back too much while lifting dumbbell.
• Don't jerk or give momentum to your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the your body while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way. 

5: Concentration Dumbbell Curl

A concentration curl is a resistance exercise, this exercise primarily targets your  elbow flexors, the brachialis and biceps brachii.

For doing this exercise you need sit at the end of the flat bench with a dumbbell, while doing this exercise the exercising arm is supported on the inner thigh. By doing this you can isolate the contraction of the biceps, one arm at a time, effectively.

How to do this exercise

• Sit at the end of the flat bench with a dumbbell.
• Make sure height of the bench should be approximately 6 inches wider than shoulder width.
• Grasp a dumbbell with a closed, supinated grip(palm should face upward).
• Now rest your elbow on the inside of your thigh letting the dumbbell hang.\
• Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible.
• Squeeze the bicep hard, and then slowly lower it back to the starting position.
• Then perform the same activity with another hand.
• You can go for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the rod while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way.

6: BAR PREACHER CURL

The preacher curl is one of the most popular bicep building exercises. This is exercise does a great job isolating the biceps and preventing cheating. When done properly, the preacher curl is a great arm building exercise. 

How to do this exercise

• Sit on preacher bench placing back of arms on pad.
  
• Adjust the seat of bench allowing your arm pits to be in perfect rest position.
• Now lean over the bench and grab curl bar approximately 6 inches apart with palm facing upwards.
•  Keep your lower back straight when you pick up the bar to avoid injury.
• Now raise bar until forearms are vertical and squeeze the bicep hard.
• Slowly lower it back to the starting position until your arms are fully extended
• Repeat the same activity with another hand.for 3 sets of 7-8 repetitions.

Things to avoid while doing this exercise

• Don't jerk your body while lifting weight, jerks while lifting can cause sores in you muscles and you may get pain .
• Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.
• Please don't not swing the rod while you are lifting the rod up.
• Don't over do this exercise, have some fix target and try to achieve it in a best way.

Note: You can do the same exercise with the help of dumbbells by performing this activity alternatively with both arms.

There are many other biceps exercises, the above listed one are the best one , if there exercises are done properly as per instruction results are awesome.


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Beginners Men's Workout At Gym

So Finally you came out from your comfort zone and decided to sweat , ya Sound's too good.But are you ready with your Beginner workout plan .!!!!!!!

Before we go into  more details, if you are looking Guide for very First day, please read our blog article.

As there are many people with desire to have a fit and strong body but without know-how and lift-up methods, working on every exercises ,every day and hoping something will happen.

Dear friends nothing will happen if you try do each and every exercise , only thing will happen you will quit the gym ..


Fortunately, you are with FitnessMantrahub  and won't be making those same mistakes.

Here's the info you need to understand before you get started.

1) Perform workout for 4 days in a week for one month and resting one day at least in between workout session.

Workout Schedule:

Monday:       Workout A
Tuesday:       Off-rest day
Wednesday:  Workout B
Thursday:     Off-rest day
Friday :         Workout A  
Saturday :     Off-rest day
Sunday :        Cardio Exercises


Follow the above schedule for one week then change the Workout order apart from Cardio exercises, Next week you can begin with Workout B.

Now you will be amaze what is Workout A and Workout B. Lets start what are these workout.

The most important thing you need to follow before starting your every day workout, you need to do a proper warm up exercise  or stretching exercise. By performing 5-10 minutes of any warm-up exercise that works the large muscles of the body, increasing blood flow and warming the muscles themselves.


 Workout Plan A:

1: Seated Dumbbell Press
      3 sets with 5 -8 reps
       Take one minute rest between each set
2: Bench Press
      3 sets with 5 -8 reps
      Take one minute rest between each set.
3: Standing Dumbbell Press-Biceps
      3 sets with 5 -8 reps
      Take one minute rest between each set.
4: Calf Raises
      3 sets with 5 -8 reps
      Take one minute rest between each set.



 Workout Plan B:

1: Pull-Ups 
      3 sets with 2-5 reps
      Take one minute rest between each set.
2: Squats
      3 sets with 5 -8 reps
      Take one minute rest between each set.
3: Triceps-Pulling Down
       3 sets with 5 -8 reps
      Take one minute rest between each set.
4: Rows
      3 sets with 5 -8 reps
      Take one minute rest between each set.

Above mentioned two workout plans are balanced workout plans , that will cover most part of your body.

Workout plan A covers. 

• First exercise will cover your shoulder part and is one of the best shoulder exercises for developing all heads of the shoulders.
• Second Exercise will cover your chest part and this exercise is  the standard measure for strength and will help you in developing more body strength.
• Third Exercise will help your Arms in getting strength 
• Fourth Exercise exercise will benefit your calf muscles in the back of your lower leg, as well as your Achilles tendons. This additional strength helps prevent leg and ankle injuries.

Workout plan B covers. 

• First exercise Pull ups is one of the hardest exercises you can do, but also provides you with the greatest benefits to your back and upper body
• Second Exercise is one  of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.
• Third Exercise will help your Arms in getting strength .
• Fourth Exercise is one of the best exercise  as this activates muscles throughout the whole body and burns a ton of calories in the process.

Soon we will be mentioning more details of each exercise in our next post. Request you to please be patience till that time...... :):)

It is recommended that for the first few week or you can say for a month, beginners must follow strict routine, and try to learn the basic movements for each exercise as all are new to you.

Some times  your co-ordination may get wrong , but don't worry take rest and Keep practicing and rehearsing the movement pattern until you learn how to do it perfectly, don't focus on number of sets, focus on the correct coordination and proper way of doing. As a beginner, you should be able to progress like this consistently for quite a while, partly because you are starting a little lighter to master proper form, and partly because beginners are just more capable of progressing at a more consistent rate than anyone else.

It's a request from all beginners don't over do any exercise, or don't try to add something more advanced in the workout plan as your body is not use to of such kind of activities, and you may get cramps in your body that may lead to serious consequences.for better results do it as it is mentioned in workout plan.

After one month you can increase numbers of repetition and weight as your body had stamina to start advance level or workout plan.


So that's it guys follow the plans mentioned above and start developing your body strength to make your body to accept the beginning of  advance level workout plan.

We will be posting advance level of workout plan in our next blog.

If you are  looking for Beginners diet plan , or in case looking for Reducing weight naturally , please refer our blog articles.


In case of any queries or any support needed in understanding workout plan or any improvement ideas, suggestions, please put your queries in comments section we will get back to you for sure .

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