Gym Freak

Best Soccer Drinks Before, During And After A Match

June 21st, 2018

To stay hydrated during a 90-minute football match you need to adopt a healthy lifestyle that includes drinking 2 liters of fluids every day. More you keep your body hydrated, more is the duration of delivering a power-packed performance on the ground.
In the recommended diet chart for men, especially of professional soccer players sports drinks are suggested at all the three stages (before, during and after) the match. Sports drinks contain essential electrolytes and carbohydrates that quickly restores the body’s lost salts and fluids.

1. Before you pick up ‘a fancy sports drink’ you should be aware of the type of drink that is suited for you as a professional football player. There are three types of sports drinks that are generally available in market Hypotonic, Isotonic and Hypertonic drinks.



2. A hypotonic sports drink gives you less energy but is quickly absorbed compared to water. You should drink this type of drink before a match, as you require less energy but enough hydration. Since this drink has less of sugar compared to what is normally found in our body fluids, due to the process of osmosis, it instantly rushes into the body cells. An ideal hypotonic solution should have less than 5g of sugar (carbohydrates) per 100 ml.



3. An Isotonic sports drink has similar concentrations of salt and sugar (preferably glucose) as found in the human body. When you drink this type of sports drink your lost electrolytes and body salts are restored, hence it is generally recommended during and after the match, practice session or the suggested gym workouts for men.



4. A Hypertonic sports drink has more carbohydrates and electrolytes than found in human body. The hypertonic drinks are absorbed slowly compared to the rest of the two, this is most often used as energy supplements after the recommended heavy and intense gym workouts for men.
Although for short practice sessions you don’t need a sports drink, if you are going into the football ground without meals then an isotonic sports drink is recommended at all the three stages as it can give you the required dose of energy levels.



5 Best Known Vegan Body Builders In The World

May 14th, 2018

Protein the essential building block of muscles for the body can be easily derived from plants except for few amino acids that plants do not manufacture. If you are a lacto-ova vegetarian i.e. you do not mind eating milk and eggs then you can easily make up for your amino acids but if you strictly avoid eating eggs and milk then you will need to add lentils with grains in the suggested diet chart for men. Although you cannot compromise on the advised exercise for men you need to make up for your proteins by adding additional protein sources like soy, nuts, quinoa, and hemp. We take you on the motivational journey of these best known vegetarian bodybuilders in the world.



1. Dominick Thompson:

Dominick is a well-known ironman, triathlete, and bodybuilder who became vegan after realizing the draconian ways animals are treated. He is a passionately advocates vegetarianism and strongly oppose cruelty and torture to animals in form. In his own words on the transition to a vegan, he says “Doing something I passionately believe is right made it an easy transition.”



2. Billy Simmonds:

Winner of the Mr. Natural Universe, Billy believes that the best contribution a person can make to himself and to the rest of the world is by adopting vegetarianism. In 2014, Billy co-founded Eco Superfoods, a 100% vegan company that has rapidly grown to become a multi-million-dollar success.



3. K. V Iyer:

Professor K. V Iyer is considered as the father of bodybuilding in modern India as he pioneered the concept of the modern-day gym in 1925. Mr. Iyer was a complete vegetarian and a perfect teetotaler. He always insisted on having vegetarian food containing lots of greens, fruits, ragi, grains, vegetables, chapattis (wheat bread), and yogurt.



4. Sangram Singh:

A professional wrestler who won Gold in 2006 Common Wealth Games is a celebrated brand ambassador of PETA (People for Ethical Treatment of Animals). He was an arthritic who used to move around in a wheelchair, but with his determination and indomitable spirit, he overcomes all the odds to become one of the World’s Best Professional Wrestler, as adjudged by World Wrestling Professionals, South Africa. He advises his follower’s strict vegetarianism and recommends bodybuilders to have a protein-rich diet like pulses, yogurt, milk-based products, nuts and lots of green vegetables and fruits.

Sangram singh - 5


High-Protein Shakes That Will Leave You Energized

May 14th, 2018

If you are regular to the gym and don’t miss out your preferred exercises for men and also adhere to diet chart for men, then you should also choose the right protein shake for your muscle development. We present the easy-to-make, highly nutritious protein shakes for the gym freaks.

1. Buttery Peanut Chocolate Protein Shake:

In this protein shake you need to add peanut flour, made from pure peanuts with skimmed milk, eggs, cocoa, and almonds. You can add additional protein powder if you prefer to add extra inches t your diet depending on the amount of load you have carried at the gym.



2. Rich Green Banana Protein Shake:

This protein shake is a complete diet in itself, as it contains lots of nutrients. You need to blend bananas, spinach leaves, vanilla extract, almonds or nuts, and skimmed milk to make this protein shake. You should also add protein powder depending on your workouts. Have this rich protein shake daily after the gym sessions, it will not only help you to recover the wear and tear of muscles but will also boost the rapid development.

2476-Green banana-protein-shake


3. Delightful Creamy Soy Oatmeal Protein Shake:

This shake should be an ultimate choice for health-conscious gym freaks who prefer to eat a vegetarian diet. This shake is rich in loads of vegetarian protein as it is made by blending soy milk, peanuts, oats, bananas, and honey into the skimmed milk. You should add protein powder in accordance with the proportion of your workouts. This creamy protein shake will give you adequate protein needed for a day’s work out in a gym.



4. Fancy Yogurt Almond Chia Shake:

This is unique protein shake that blends the power hidden in yogurt, chia seeds, raspberry, and almonds. You need to add protein powder depending on the gym routine and remember to have it chilled. You can have this protein shake both as a pre and post workout diet



5. Nutritious Peach Banana Protein Shake:

This is a flavored and healthy protein shake recommended for those men who want to boost their muscle development. You should essentially have this protein shake daily after your gym session, as it will fulfill the protein needs of your body. You need to blend cottage cheese, banana, frozen peaches, and honey mask together to make this rich flavored protein shake. Add 2-3 spoons of protein powder to make a power packed protein shake for your complete muscle development.



Know How Fat Is Utilized When You Lose It From Your Body

May 10th, 2018

While you burn your fat by adhering to recommended exercises for men and suggested diet chart for men, you should also know some facts about how the fat is utilized when you lose it from your body, as there are a lot of misconceptions around what actually happens when you lose weight.

While you burn your fat by adhering to recommended exercises for men and suggested diet chart for men, you should also know some facts about how the fat is utilized when you lose it from your body, as there are a lot of misconceptions around what actually happens when you lose weight.

Any calories that are not used up by the body is stored as fat, that serves as an additional supply of energy. During the process of conversion, known as beta-oxidation the fatty acids get combined with oxygen to release energy and carbon dioxide as a by-product.

1. According to research studies, if you lose 10 kg of fat (triglyceride), 8.4 kg is exhaled as CO2. On an average, a person with a weight of 75kg, resting metabolic rate – the rate at which the body uses energy when the person is not moving – produces about 590 grams of carbon dioxide per day! Lungs are therefore the primary excretory organ for weight loss. This is indeed surprising but it is a proven fact that almost everything we eat comes back out through the lungs. Every carbohydrate you digest and nearly all the fats are converted to carbon dioxide and water!



2. This also the reason why fiber is recommended by dieticians as it is the only thing that goes to our colon undigested and actually helps in digestion. All the nutrition we derive from food is actually absorbed into our bloodstream and organs.



3. The good news is that we exhale approximately 200 grams of carbon dioxide while we sleep every night, so what we should be looking for is a proper energy balance. You need to have the stored energy but only enough for when you need it, not so much that it collects in the form of visceral fat, mostly around your belly.



4. Also remember that even too little-stored fat can lead you into problems especially around the reproductive organs, which is why our bodies are good at storing fat. Too much of stored energy is certainly the biggest problem as we see a long queue of patients with metabolic, cardiovascular, and immune issues flocking to hospital corridors.



Best Way To Perform Squats To Boost Muscle Development

May 2nd, 2018

Amongst the suggested gym workouts for men, squats undoubtedly are one the most effective exercise for growing muscle in the lower body. The other two main exercises for men are the bench press and the deadlifts. Let us go through the main types of squats that will help you to build your muscles in a sequential manner.

1. Remember the main muscles in which squats targets quadriceps, hamstrings, and glutes. The pressure first builds upon the hamstrings and is then transferred to the glutes and then to the quadriceps.



2. During the barbell squats, you should know how to control and shift the weights. This ability will help your muscles to develop the power to control and stabilize, making your movements easy and swift.



3. While performing barbell, ensure the weight is centered and you are engaged to the core otherwise you might lose the balance and risk getting injured.



4. You need to put your feet at least at a shoulder width apart, bring out the chest while keeping your head and spine in a straight position a and only then must bend down in a compact posture.



5. If you are using a machine for squats, you will be able to carry more weight and will also be able to target the right muscle groups especially the glutes and the hamstrings.



6. The machines will also help you to save at right point in time as you can easily re-rack the weights, protecting yourself from getting stuck underneath the weights.

7. Barbell squats are an excellent way to build more muscle fibers and one of the best ways to improve the balance.

8. Try doing squats by combining both the barbells and the machines, as the right combination will help you to improve your lower body muscle development, the balance, and the core stability.

9. Ideally, you should make a strict regimen to do at least 4-5 sets of 9-12 repetitions of both the types of squats especially if you are looking to increase the muscle development of your lower body.

10. Great results will come only by consistency; hence you should always be regular and adhere to the suggested gym workouts for men.

Fitness Experts Steps To Flatten A Bloated Belly

March 27th, 2018

Belly bloat is a common problem that men face, especially when wearing skinny jeans. The sight of bulging around your waistline becomes an instant cause of worry. Bloating in the stomach is triggered by a variety of factors including unhealthy food choices, lack of recommended exercises for men, due to high intake of sodium in the diet and even due to lack of water. Following are the best steps, as recommended by fitness if you are troubled by the bloating of your tummy.

Step 1 : Modify your eating habits

You will to bring about changes in your lifestyle, prefer the ketogenic diet that has reduced calories, especially if you are overweight. Make efforts to reduce at least 500 calories from your diet by following suggested diet chart for men.



Step 2 : Switch to all-natural high-fiber foods

High fiber foods will quickly reduce bloating as they will help in digestion. Make sure to include raw fibrous foods including whole grains, vegetables, and fruits. Avoid over-eating the processed foods that are harder to digest and causes gas and bloating.



Step 3 : Reduce the sodium

Increase in the sodium causes retention of water that results in belly bloat, hence reduce the amount of sodium you consume in your meals, processed foods. Instead of sodium-based salts, you can try flavors to salads, fruits, and vegetables or simply switch to herbal seasonings.

Step 4 : Fill More Water

You will have to drink at least 2-3 liters of water in a day if you travel often carry a fresh water bottle. The more you drink water, the more puffiness in your stomach is reduced.



Step 5 : Avoid milk and milk-based products

Dairy consumption leads to midsection bloating due to the lactose (sugars) in milk. Often digestion of milk lactose results in stomach problems like gas, diarrhea and bloating, opt for soy milk. You should also use cheese that is prepared from soy instead of milk-based cheeses.



Step 6 : Adhere to gym workouts for men

You will have to stay physically active to burn adequate calories daily through the activities like running, swimming or just walking. Every day you must spend at least 40-60 minutes on recommended cardiovascular exercise for at least five days per week. Full-body workouts such as pushups, sit-ups, lunges, dumbbell shoulder press, squats and barbell triceps will help you overcome the problem of bloating

Ways To Safeguard Yourself From Athlete’s Foot

March 27th, 2018

Athlete’s foot is a fungal infection that commonly affects men, despite its name it can happen to anyone. There are some indispensable tips that you need to take to avoid catching this infection from your peers or public places.

It is important to maintain a proper hygiene of feet like you should avoid walking barefoot on moist humid places like the gym, common areas, parks and pool decks. Athlete’s foot usually results in dry flaky skin, itchiness and cracking mainly on the soles of the foot and also between the toes.

The best way to safeguard yourself from catching athlete’s foot is by taking few simple precautions like:

1. Wearing shower shoes during bathing as the fungus may be on the floor



2. Walk with standard flip-flops on beaches, public areas or hotel rooms



3. Keep your feet dry as much as possible, remove them often if you sweat a lot



4. Keep a spare pair of socks in your bag, and change them at least twice in a day in summers



5. Wash even your shoes on routine basis thoroughly with antiseptic, separately without mixing them with your regular garments.

6. Always prefer to wear floaters than leather boots or oxfords at your casual or semi-formal meetings.

7. Prefer wearing socks, let the latest trend in fashion for men remain understated.

8. You can add short ankle length sock into your wardrobe if you want to adhere to men latest fashion and also safeguard yourself from the infections.

9. Keep an alternate set of shoes, do not repeat the same set every day.

10. Keep your shoes in the sun, especially the smelly ones at least once a week.

11. Wash your feet every day with soap and completely dry them after washing.

11. Ensure the socks is made up of natural fabrics or fabrics that dry quickly or wick moisture away from the skin.

12. It is always advisable not to share someone else’s shoes, socks, towels or linens.

13. If you see the symptoms of athlete’s foot on your near and dear ones, advise them to take these precautions and fix an appointment with a qualified dermatologist.

Top 4 Fitness Trainers In The World

March 13th, 2018

Choosing a right personal trainer is as important as suggested exercise for men. You may be following the suggested the diet chart for men but if you are not doing the recommended gym workouts for men according to your fitness goals then you will not see the results. We take you through the best of the fitness trainers in the worldthat will help you to decide your own fitness trainer for your complete health.

1. Lou Ferrigno :

Lou is a leading fitness trainer who actually started as an actor. He currently works as a fitness consultant and retired professional bodybuilder. Mr. Ferrigno has to its credits several credits and titles notable ones are IFBB Mr. America and two consecutive IFBB Mr. Universe. He has been popular since title role in the CBS television series The Incredible Hulk. Lou is also an inspirational figure for many for his ability to overcome the bodily shortcomings. Since birth, he lost 75 to 80% of his hearing due to ear infections, since then he is using hearing aids. He categorically mentions that his hearing loss has motivatedhim to stay resolute and dedicated in his pursuits. According to him, his hearing loss has helped him to build his character that is inspiration for others.




2. Gunnar Peterson :

Gunnar is a world-famous personal trainer, who is best known for advising sportsmen, professional athletes and celebrities. He is often invited as a celebrated guest speaker, author and progenitor of innovative fitness and techniques. He also has to his credits the novel ideas for developing fitness equipments focusing on functional training. Mr. Gunnar has expertise in functional trainingthat is widely recognized. He famously suggests that one should get on a regular routine, as an exercise should be a cornerstone of everyone’s life, just like brushing the teeth.




3. Robert “Bob” Harper :

Bob is popular author and personal trainer who also became popular as thesexiest male vegetarian of the year in 2010 after he choose to become a vegetarian after getting influenced by reading a book “Skinny Bitch”. He is also famous as a yoga instructor in Los Angeles, and also practices Transcendental Meditation and an avid CrossFit athlete.




4. Anthony Sawyer Horton Jr. :

Professionally as Tony Horton is also one of the most famous personal trainer. Horton has also authored many books on health and fitness and is best known for his creation of the commercial home exercise regimen P90X.




5 Most Astonishing Wwe Stories

February 13th, 2018

WWE Superstars are hugely popular not just because of their moves in the ring but also outside. Followers get inspired not only to have those sculpted bodies by the recommended gym workouts for men but also take note of the hairstyles, looks and the new trend in fashion for men that they can imbibe in their daily lives. Even though WWE shows are not authentic contests, but purely entertainment-based, we tell the astonishing stories from the world of WWE.

1. Wrestle Mania on Airplane :

In 2002, when the WWE roster was on a flight back to home from a European tour. Things went out of hand as several wrestlers became got drunk, became aggressive and two large wrestlers slammed into the door of the plane! At one point, safety concerns became a real issue. “Mr. Perfect” Curt Hennig was blamed for the “Plane Ride From Hell”, and several other wrestlers were severely punished for their drunken antics! Following this incident, WWE began its cracking down on the wrestlers who behaved poorly in public. Since then the number of reports of wrestlers doing unpleasant things in public have declined over the following years!




2.The Turban Debacle :

Vince McMahon generally put anything and everything on risk. Once an ex-WWE writer, Patrice O’Neal, the late comedian was working on creative project where Tiger Ali Singh D’Lo Brown were set to wear turbans on WWE TV, Ali Singh had politely asked Vince if he could avoid wearing the turban because of cultural factors to which Vince roared at the Tiger! Vince McMohan’s unwanted behavior was uncalled for and was criticized by O’Neal.




3. The Accidental Death of a Wrestler:

What was the fault of trainer’s negligence, led to this unfortunate incident. In 2001, when Khali was making his break-through in America for a promotion called All Pro Wrestling (APW) based in California, under his original name Dalip Singh. APW in 2001, was training many recruits and trainees. Mr. Brian Ong who was training with Khali, despite suffering from a concussion. APW did not instructed him to seek medical attention told him to continue as result when Brian was hit by Khali twice, and his head struck on the mat and worsened Brian’s concussion, he was immediately taken to hospital but was pronounced dead on arrival. Brian Ong’s family also brought a Wrongful Death lawsuit against APW and Khali, that made it to the US court in 2005, as a result APW was forced to pay $1.3 million as damages. It was a great relief for Khali that he was never officially charged, and the onus fell solely on APW.




5 Best Gym Bags For 2018

January 29th, 2018

Gym workouts for men are a high priority these days and having all the workout necessities on hand makes it convenient for an individual to give their best performance. People who are serious about their training but have hectic schedules can be benefitted by carrying their stuff with them. For this purpose, gym bags are a must-have accessory as it enables a person to carry all the required items and keeps them safe and secure. However, not every gym bag is worth investing as some are not spacious enough while others are not well constructed or designed. To help individuals find their perfect workout pack here is a list of top five gym bags that are ideal for people who perform regular exercises for men.

1. Nike sports bag pack :

In a market filled with duffel style bags, this Nike sports bag pack is ideal for those who want a stylish shoulder bag which has a large storage capacity. This bag from Nike is very lightweight and has separate shoe section and various other pockets to keep all the items in an orderly fashion.


nike sport bag backpack


2. Adidas scorch team duffel :

This is one of the bestselling workout bags on the market today. With a built-in capacity of over 60 liters and 8 zips on the front section, it is perfect for people who like to carry maximum stuff with them. This bag is made from 600D polyester with an interior ripstop liner which makes it very durable and long-lasting.




3. Under Armor isolate duffel :

This small and compact workout bag is the favorite of many athletes across the globe. Made from hundred percent polyester this bag has a storage capacity of almost 30 liters and is totally waterproof.

under armour isolate duffel bag uk


4. J crew Harwick duffel bag :

This is one of the trendiest gym bags which is lightweight and extremely durable. It has a capacity of almost 36 liters and its waterproof synthetic fabric makes it snug and guarded. It comes with two-way zippered sections, multi-zippered outside air pocket, and strong leather carry handles for ease of carrying.




5. J bird co. Jim duffel :

This high-quality gym bag from JBird is currently the most durable workout bag that is available on the market today. The makers of these bags JBird are so sure about the durability that they are providing a lifetime warranty on each piece. Besides being long-lasting these bags are also completely waterproof and have an average capacity.


j bird jinm duffel


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