Hi guys, we all been heard of big cheat days to reward ourselves after eating clean throughout the week. Just thought I'd share the advantages and disadvantages of each one through both my personal experience and what I've read. So let's the with the first one which is :

1. CHEAT DAY

                                 

• A day off from our diet where we practically eat anything we want. Benefits are mainly psychological as it gives both our body and mind a break from our diet which is sometimes needed in order to avoid giving up. However, cheat days during a diet go to slow progress down as you tend to eat away the deficit that you have created throughout the week.

2. CHEAT MEAL

                                         

• One meal where we eat whatever we want. Benefits are similar to cheat day but the drawbacks are sufficiently less as it's pretty hard to eat away our whole deficit through one meal. Would definitely recommend this over cheat days as we satisfy our cravings and still stay on track !

3. RE-FEED DAYS

                                           

• Re-feed days is 1 or 2 days where we are still eating clean but bump up your calories, especially carbs. The main aim is to replenish glycogen stores and leptin levels that may have dropped due to the suppression of your diet. It's probably the best of the three options if we're on strict cut but hard when we have craving to satisfy.

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Hi guys, on today's topic I'm going to tell you about "what should we eat before and after workout". Did you guys know what we eat before workout will have a big impact on how well you perform at the gym, how quickly recover and that result that you will see in the mirror.

Regardless of whether you are trying to build muscle or burn fat you will be at disadvantage if you completely ignore your pre and post workout nutrition.While many nutrient timing principles have been debunked. What you eat around your workout continues to remain important because nailing down your pre and post workout meals can speed up your progress more than any other meal you eat throughout the rest of the day.

So let's start first with pre workout. When we workout, the muscle protein breakdown rates will shoot up whether your goals to bulk up and build up muscle or burning fat while preserving the muscle. So the first one is :

1. BANANA

                                       

• Known as nature's power bar bananas are packed with carbohydrates and potassium which support nerve and muscle function.

2.  OATS

                                             

                                               

• Full of fiber, release carbohydrates gradually,.
• Due to this slow release, energy levels are kept consistent throughout your workout, means you can train harder at the gym for long period.
• Contain Vitamin B, which help convert carbohydrates into energy.

3. WHOLE GRAIN BREAD

                                              

                               

• One slice of whole grain bread is an excellent source of carbs.
• Add some hard-boiled egg for a protein packed snacked, or some low-fat turkey.

4. FRUITS AND GREEK YOGURT

• This is a killer combo. The fruits is full with carbohydrates while Greek yogurt packs a protein filled punch.
• Compared to other yogurt, Greek yogurt has almost double the protein, fewer carbs and half the sodium.

5. PROTEIN SMOOTHIE

• Contains calcium to improve bone health.
• Provides a good amount of fiber that help tone for muscles.

That's all for meal before workout. Lets now turn our attention over to what to eat after workout. Once your finish training the rate of muscle protein breakdown increases unless you do something about it, it will outstrip the rate of protein synthesis and you will actually start to lose muscle tissue, that's why it's important to get about 20 to 40 grams of protein into your body within couple of hours after finishing your workout. Otherwise, the kind of protein that you have should be fast digesting source like whey protein shake for example. This will quickly deliver amino acids leucine to your muscles cells and leucine is powerful stimulator of protein synthesis. Study suggest that taking protein immediately after workout will help you build more muscle than if taking later on in the day but how soon after workout do we have to take these shakes? You should get the protein into your body after 30 minutes of workout. 

So let's focus on our main topic which is what to eat for post workout. The first one is :

1. PROTEIN SHAKE

                                      

• To fuel muscle growth.
• It's callled protein timing, and the idea it is this : Resistance training increase amino acid delivery to muscles as well as absorption.

2. BROWN RICE

                                      

• Building muscle is not just about protein. You will need to get some carbs as well and brown rice is perfect choice.
• Will give plenty of good carbohydrates, just like white rice but brown rice has the added benefits of more nutrient.

3. FRUITS LIKE BANANA, BERRIES, PINEAPPLE & KIWI

                                        

4. DRIED FRUITS AND NUTS

                                     



5. YOLK EGG

                                    

• Contains over 70 calories along with all the vitamins and minerals..
• Provide protein for build muscle.

So, that's all for today topic. I hope you guys get used to it in daily before and after workout and discipline for maintain it. Stay focus for your goals and good result are waiting. Good luck !!!

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   So you guys when it comes to training a lot of people say there's a lot of exercise you should avoid like the plague but that essentially clickbait in my opinion. So we're not gonna do that today hopefully there aren't really any exercises that are bad for you and that you should avoid. I mean it comes down to the way you perform them, so you could take any machine exercise and as long you performing it with the right cues and inform you can make it good. So it's kind depend on the person but there's very few exercise that I would say don't do that. So here the 5 mistakes that people make on arm day :

1. GOING TOO HEAVY

    

     Some reason guys when people think of doing dumbbell curls, they want to use as much weight as they can hit like 8 reps and they end up going didn't swing too hard and then activation of your bicep section minimum. So you should choose the weight that suitable for you and curls it.

2. NOT CONTROLLING THE NEGATIVE

     

     The second mistake that people make is not controlling the negative. The negative I mean the way down essentially. So what you guys should do is don't do fast reps on the way down. You guys need to fast on contraction and so when release. So keep the tension and squeeze on then control.

3. SWINGING THE WEIGHT

     Now guys this is what I lose to earlier this is the exercise that I don't want you guys doing. So I think Arnold made this popular cheat curl into overload with heavier weight. But in my opinion, all it's doing is using your core and momentum to get a heavier weight up and then the only benefits you getting is a slow negative. But at the cost of what it could do to your core, your back and just getting other muscle involved I don't think it's worth it. So please avoid this mistake.

4. LIMITING RANGE OF MOTION

     Now one thing you see people doing is partial reps now I'm an advocate for partial reps when they're done properly. So when you know what you're doing with intent but a lot of people don't they'll just do partial reps and just pump them out what we wanna do is actually have a lot of time and intention and not minimize.

5. POOR EXERCISE SELECTION

     So the last one of the mistake is poor exercise selection. So what you see a lot of people doing is they'll okay biceps boot. As an example, they'll do an EZ bar curl, do a barbell curl then they'll do an EZ cable curl and they are essentially using like the exact same exercise but just in subtle variations. So you want to think carefully about the way you're programming a session.

     So guys as you can tell the main principles that I want you to do when training arm is whenever you doing something whatever reps it is you want to think stretch, slow it down, control it little pause at the bottom then squeeze so you can squeeze up fast and then hold the squeeze and actually think what about you training at the gym. You guys also can choose any exercise and apply these principle which is stretch, control and squeeze. If you do that you can't go wrong and you will be ripping your arm off the bone in no time. But otherwise that is I hope you guys enjoy reading this blog. Thank you.

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My Training Program

Hi guys, today I would like to share my current workout plan that track my progress. It is suitable for beginner that about to start playing gym. Let see how it goes :

Day 1 : Chest and Triceps

Day 2 : Back and Biceps

Day 3 : Shoulder, Traps and Legs

Day 4 : Abs

For any suggestions, you guys can email me and I will respond as soon as possible.

Email : mirzamuhaiminrazak@gmail.com

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Before we proceed to workout exercise, the first thing that we must to do before start playing gym is to know each part of our body. It is because most of people lack of knowledge. So here the body part:

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