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Updated by Shubham Vats on Oct 10, 2019
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Shubham Vats Shubham Vats
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Fitnessmenz Blog

In this blog, we provide genuine information about Health & Fitness tips and Nutrition to help you achieve your fitness goals.



How Does Smoking Affect The Fitness Goal Of Smokers?

How Does Smoking Affect The Fitness Goal Of Smokers?

Our this topic is exciting and very demanding, and almost half of the world's population smoke. Our topic is about smokers. Does smoking affects your muscle-building goal on your fat loss goal on your weight loss goals in this topic we are going to cover. It is an essential subject to cover what harm your fitness goal and your body are suffering from smoking.

Do people who exercise have any effect on smoking? Guys smoking contain nicotine. Nicotine is an ingredient that creates a chain inside you through smoking. When the impact of that chain starts decreasing, you demand again to create that chain reaction, and you smoke still. These chains are formed in your body and do not end.

What Are Its Effect Along With Exercise?

It's going to affect your endurance level, or stamina means it's tough for you to do high reps. When your reps more, your body will produce less oxygen. It's very tough for your lungs to produce oxygen because of your lungs working almost 30% more compared to people who don't smoke to produce the same oxygen. So you're breathing very hard it's going to affect your endurance level it's hard for you to perform 16 reps 20 reps. So it's hard for you to work on the slow-twitch muscle fiber. That's the first thing but still depends upon how many cigarettes you're smoking a day.

The second thing is oxygen level your body will have to work 30% more in producing the same oxygen, and you'll be like it's an effect on your breathing.

What Are The Effects On Hormones From Smoking?

Will affect your testosterone. Testosterone is an essential hormone, and yes, smokers have testosterone drops. What happens to testosterone? It's a necessary hormone for muscle-building and fat loss. Yes, so it will decrease your production of testosterone from more smoke. What will happen after this, due to lack of oxygen you will supply very less amount of oxygen into your muscles in your body. When you exercise, you will not be able to train your muscle correctly due to lack of oxygen because you are producing almost 30% less oxygen. The more oxygen you have in your body, the going to supply their blood through oxygen into your muscle. Your blood flow will be low, and the testosterone level will drop. It's a terrible effect, guys.

Can Smokers Build Muscle?

But it's not going to affect that much on muscle-building somehow which smokers they can build muscles. If you smoke a cigarette a day you can still build muscle, but he's looking a whole damn packet a day it will be damn hard for your body to produce oxygen. Less blood flows into the significant muscle drop the testosterone level, and they're going to and also going to drop endurance level. But strength will not be so much trouble because eight reps will be able to put your body easily because you're comfortable, but you will breathe hard after 8 to 10 reps sure. But yes, you can still build muscle by doing eight reps; it's not going to affect a much older.

What Are The Effects For People Who Do Not Exercise?

Certainly, those who do not exercise you know they don't have any goal in term of you know muscle building or fat loss. So for those people, it will cause lung cancer, and you know that it is not safe. If you drink a whole pack of cigarette in one day, then cut down your smoking guys. You and your family will suffer. Don't be a chain smokers don't give your body damage and make it guys to where it's going to give you a depth down the road, and that can happen within 2 to 3 years. There are no age guys, so it's terrible. I would suggest you guys forget a muscle building or fat loss. Health is essential does not matter you exercise or not.

If you are athletes, it's going to affect barely because of athlete need the stamina and strength and endurance in the ground. To play there longer one hour three hour five hours pose so definitely it's not hell different sportsman. You don't know your body is producing very less oxygen, so it's not healthy down the road. My advice is to cut down at least minimize a cigarette a day. If you can do two cigarettes a week or three cigarettes slowly week by week, reduce each one. It's not going to be any shock for your body. Fifty-two weeks in a year you will see you're going to smoke 52 fewer cigarettes guys and that's a significant achievement. I hope you get the information about smoking. Take care, guys!


How To Get Rid Of Belly Fat?

How To Get Rid Of Belly Fat?

In this topic, we are going to tell you "How to get rid of belly fat". If you are following proper diet and workout even then the belly fat area is not reduced, then for this, we are going to give you a simple tip in this topic. You know this tip, but you do not follow it. To reduce lower stomach fat, you should consume green raw vegetables instead of cook vegetables.

What Is The Role Of Raw Vegetables In Reducing Belly Fat?

You should know that all raw vegetables contain very high nutrients such as antioxidants, fiber, vitamins, minerals, etc. All the days you eat big meals like bread, potatoes, and rice. In these big meals, you will not get the nutrients that you will get in raw vegetables. W.H.O. (World Health Organisation) reported three years ago that 19 out of 20 people in India do not eat fruits and vegetables. We are talking about raw veggies, not cook vegetables.

What are there in cook vegetables? If you cook vegetables in oil, their nutrients are gone and you do not get any health benefits of those cooked vegetables. Your body, the brain is not getting any benefit because you need nutrients for your body parts like kidney, lungs, heart. You can eat raw vegetables before lunch and dinner. You can make a salad by mixing cucumber, carrot, tomato in 1 cup of cabbage. These four vegetables are fresh and can be eaten before lunch and dinner and after that, you can have your regular meal.

We hope you liked our post "How To Get Rid Of Belly Fat". If you want to get rid of belly fat, then definitely include these green vegetables in your diet. You will see that your lower stomach fat will melt and take these vegetables twice a day. You will see a big difference.


Are You Wasting Protein?

Are You Wasting Protein?

Today we are going to tell you about protein absorption. Are you waste protein by consuming more protein or is your body absorbing it. So we tell you about protein absorption, our body can absorb protein from about 24 grams to 50 grams. It depends on your muscle maturity, your activity level and your experience. So if you think that everyone can absorb 50 grams of protein, then these are wrong. If you believe everyone can consume 24 grams of protein, yes, that is a primary number. But when your muscles become mature, then gradually the absorption of your body also increases. Those who are professional bodybuilders and fitness models, their body can absorb 50 grams of protein per serving. If they consume six meals a day, then their body absorbs 300 grams of protein. If beginners whose muscles are not mature, if they are consuming 50 grams of protein, then their body is consuming half the protein and half they are wasting.

For example:- Advance level is people whose muscles are mature. Their body easily absorbs two scoops of whey protein and two scoops contain about 50 grams of protein. If the beginner, whose muscles are not mature, if he takes two scoops of whey protein, then he is wasting one scoop per serving.

Protein does not waste at all; the cost of one scoop of protein in India is about 100 to 200 rupees. If you take protein two times a day or 2-2 scoops protein two times a day, you are wasting about 200-300 rupees per day.

What To Do For Better Protein Absorption?

If you are in advance, then you can use two-scoop whey protein, consume two chicken breast, and you can consume about 10 to 12 egg white. But if you are a beginner then your body will not be able to absorb two chicken breast, 12 egg white will not be able to absorb your body, and two-scoop whey protein will not absorb your body. So how do beginners achieve 200 to 300 grams of protein intake target of their day without wasting protein? Very simple, you consume 25 grams of protein in one meal and eight meals in one day. 4 meals no. If you take 50 grams of protein per meal, then you are wasting half, and if you take 25 grams of protein per meal and consume eight meals per day, then you can easily consume 200 grams of protein per day. And yes there is a prime time after exercise when your body absorbs 20 to 25 grams more protein in post-workout. Beginners can consume 10 grams of extra protein in post-workout.

So these are our simple tip, do not waste your protein and money. Consume 25 grams of protein per meal and about eight meals per day. Those who advance are upto 50 grams of protein per meal and six meals per day consume no problem. You follow this information and try and do not waste your protein & money.


What Are The Health Benefits Of Sprouted Beans?

What Are The Health Benefits Of Sprouted Beans?

Today we are going to cover a critical topic. "Sprouts" are essential food. Sprouts are considered one of the most crucial foods in a vegetarian diet, and those who are pure vegetarian use sprouts. If you do not eat sprouts, then you can add to your diet. We will explain the benefits of sprouts (Germs) on this topic.

There are many types of sprouts such as
1. Alfa-alfa sprouts
2. Bean sprouts
3. Green gram sprouts
4. Bengal gram sprouts
5. Chickpea sprouts and many sprouts occur.

But alfa-alfa sprouts are much better. These sprouts are often used in sandwich and in the united state this sprout is quite used. But one of the most popular germs in India is (mung) bean sprouts.

They are talking about sprouted beans. These sprouts are always green color and grass comes out of them. What is germ? The germ is a portion of vegetarian food. There is a complete source of protein. What is the complete source of protein? In which all amino acids are present. Protein is made up of 20 types of amino acids; hence, it is called complete protein. Just like they are inside eggs, chicken, fish, and whey protein, all these foods are a complete protein. All these foods are a complete protein because all 20 amino acids are present in them. An amino acid is a building block of protein, and protein is a building block of muscles. There are many foods in vegetarian, but the majority of the food is incomplete protein. Proteins are but incomplete because some amino is missing. But sprouted beans have all the amino acids present, so they are complete proteins.

Benefits Of Sprouted Beans.

  • The most significant benefit of sprouted beans is a complete protein.
  • There are vitamin c present in it, and all the pulses are vitamin C present. Vitamin C boosts your immune system. These antioxidants protect your cells from free radicals. When your cells are damaged, you feel weak. When you add vitamin c reached food to your diet that will boost you up, you know that that gives you energy. It is essential to have antioxidants to avoid free radicals that damage your cells, whether it is selenium or vitamin k or vitamin c. Vitamin c is the most important antioxidant, as well.
  • It contains folate present, which is a b vitamin. Having folate is very important for your DNA; it is essential for pregnant women, because if there is a deficiency of folate in pregnant women, the baby's brain and spine may have a development defect, but to avoid raw sprouts because it contains " E. coli and salmonella "bacteria are also present which are not correct.
  • It has an iron present which is an essential mineral. Iron carries oxygen through the blood. The more oxygen in your body is better. The more oxygen travel during the workout, the more your body will pump. You try to create oxygen through the supplements. The more oxygen travels in your blood; the more your blood vessels will open.
  • Along with this, manganese is present. Manganese is essential for your sex hormone off course, whether men or women. Manganese is one of the most vital minerals in sex hormones; they are also present inside it.
  • There is also protein in it. If you take about 1 cup of service, then you have about 14gm protein, 20gm carbs, 12gm fiber, fat Na equal, and low calories.

How Are Sprouted Beans Eaten?


You can add chopped tomato and onion to sprouted beans, you can also add legumes such as boiled beans, salt, paper, add coriander, and after that, you can add chicken and squeeze a half lemon and your The salad is ready to eat.

Whether children or elderly, go to the gym or not, everybody will get the benefit, and these mung lentils are the most found in India. I prefer to focus on sprouted mung lentils. These are a complete protein and also perfect flavor. That will help these musclebuilding goals, fat loss goals, whether you workout or not, are essential for overall health as fiber will not have many ball-movement problems, there will be no issue of diabetes, cholesterol level, and blood pressure. There will be no problem.

So try and bring sprouted beans today and roast it and add it to your diet.


Do Abs Workout Burns More Belly Fat - Yes Or No?

Do Abs Workout Burns More Belly Fat - Yes Or No?

Today I am going to cover an important question. Do you burn more belly fat by applying abs training? If you are doing abs training so that you burn more belly fat then answer is No. Yes, you can not burn body fat just by doing abs exercise alone. So what are the essentials to reduce body fat? Overall diet. Without a diet, everything is incomplete, and 80% of our body's transformation is dependent on diet. When we make a fat loss, our first step is diet. Is our diet proper at all? If our diet is perfectly fine, then our second step is training. So if you are applying abs training thinking that your belly fat will be less, then your thinking is wrong. Your expectation is different, and work is different. If you want to reduce belly fat, the very first thing is nutrition and the second thing is a workout with weight training and cardio. So you need all four things to work together. Those are four things

  • Nutrition
  • Abs
  • Cardio
  • Weight Training

Combining all these, then belly fat will be less because when you train abs, you train the muscle but fat is above the muscle. So the layer of fat is above the muscle, muscle and fat are two different things. When you train abs, you train the six-pack muscle below, but the fat layer above will go through your nutrition. For this you will have to consume fewer calories, overall should be in a calorie deficit, you should be eating some salad with lean protein, low carb, healthy fats, drinking water and green tea combination of all these and weight training. Weight training has such an effect that even when you are sitting at home, your body burns calories, but this is not the case in cardio.

The cardio will only burn calories as long as you do the activity. So abs workout alone will not work to reduce belly fat. You have to combine all these four things, and then everything builds work. You must train abs; you can train 2 to 4 days a week. When you train abs, do not just crunches make sure you feel abs contraction. You will not see abs. The visibility of abs will be visible when your body fat percentage is in single digit. Your fat layer has covered the abs muscle. The thinner your fat layer becomes, the more the visibility of your abs will increase. It takes time while reducing the same fat layer, and they are from the diet. So workout and nutrition are essential than cardio and abdominal training for proper abs.


How Many Reps/Sets/Rest For Strength/Hypertrophy/Endurance Training?

How Many Reps/Sets/Rest For Strength/Hypertrophy/Endurance Training?

Today we are going to talk about volume and rest. Meaning how many sets and how many rap ranges should be according to your goal. If our goal is muscle building or fat loss, it means strength or strength, or endurance. We will explain three different categories here so that I can explain to you how you can choose rep ranges. Because people often have confusion about rep ranges, we will divide the category and see what your goals are and which category they fall into. Accordingly, you can choose rest and reps.


There are three types of goals. The first is mass build, powerlifting, strength building, muscle gain, size gain, etc. all these will go in strength. Your reps should be less than 8 in strength, and you can apply 3-6 sets. If reps are less, then you can increase the sets, and your rest period will be longer. When carrying heavyweight, there is a rest period of 2 to 3 minutes.


In this category, your rep ranges will be between 8 and 12 and sets can be between 3 and 5. In this, your rest period will be between 30 seconds to 90 seconds. Now your rest time will drop, and as your rep ranges increase, your rest time will decrease.


In this category, your rep ranges will be more than 12 or 12, and the volume of your set will be from 3 to 4. In this, your rest period will be between 30 seconds to 45 seconds. If your rep ranges are too high, then there is no need to increase the sets there. When your reps are very low, such as in the strength category, you can increase the sets there. you still have power and strength to do 7 to 8 sets.

So simple as that whenever you are building strength, you can increase the volume of your sets and drop your sets and rest period when your rep ranges are between 12, 15, 20. Your sets and rest period will decrease when your rep ranges increase.

If your goal is to build muscle, then you should be most focused on strength, but if your goal is to cut or fat loss, then your maximum focus should be on endurance. Athletes who play sports tend to focus on endurance and powerlifters concentrate on strength. But those who are bodybuilders work on strength, hypertrophy, and endurance, but they focus more on hypertrophy. If your goal is strength building, then apply less than eight reps. If your goal is stamina or endurance building, then apply reps above 12 and if you want both together then reps between 8 and 12. but I always suggest first take experience of strength build up your strength 2 to 3 months then build up your endurance 2 to 3 months later work on hypertrophy for 2 months.

These are quick information about strength, hypertrophy, and endurance, and with this information, you can choose rep ranges, set volume, and rest period according to your goals.


How To Grow Size Of Biceps?

How To Grow Size Of Biceps?

Today I will tell you "How To Grow Size Of Biceps?". First, I will tell you about the muscle of biceps. Biceps have two muscles called brachii and brachialis. brachii, which is our main muscles, has two main muscles long head and short head. In this picture, the red muscle you see on the outside is the long head of bicep brachii, and the green muscle seen inside is the short head of bicep brachii.

Here is the second muscle brachialis; it is a tiny muscle. It’s the outer part of biceps. the brachialis is a weakness of everyone because they don’t train brachialis muscle, they don’t know how to train it and how to define this muscle. If you see a lot of people have big size of arms, but their brachialis muscle is weak. They don’t have a definition outside the biceps, which is very important. So let me tell you first about the brachii long head of the bicep.

How To Train Brachii Long Head?

When you do a barbell curl, dumbbell curl, then your bicep has long head train, and when your hand is inward, then you are training brachialis muscle. and after that, if your hand goes outside, then you are focusing on inside muscle. So there are three different angles to train bicep. In the “twenty-one” exercise, we are training three different ranges. First is the “bottom half range” in this range; our arms are straight. We will do only half repetition; it’s called the bottom half range. After that, we will do the next seven reps with the second range is “top half range” in this range; don’t move your elbows. After that third range is “full-range” … down and squeeze up contract your biceps at the top and stretch at the bottom means “full range of motion.” If you are moving bicep as well as elbows, then it’s a partial range. Your biceps will not grow properly.

You need to understand if you want to develop a long head of brachii. Look at the length of the bicep! You have to go all the way down and squeeze up for the better size !!! For the size of a bicep, if you want to build it, you have to squeeze up! Do not do this if you move the elbows and squeeze the bicep. There is the wrong way to squeeze your biceps; it’s awful!!

Exercise To Train Biceps Properly.

Check out the video first. It’s biceps 21’s with the straight bar. Will train this exercise in 3 ranges; bottom half, top half, and the full range of motion. You have seen that we did biceps 21 with the straight bar. You also have seen the three ranges; bottom half, top half, and full range make sure you focus, and mind connection should be with the muscle !! this is one of the best exercise. It’s the best way to force your muscles to grow!

If you want to focus on brachialis, then for that, you use a close hand grip instead of a long handgrip in the “twenty-one” exercise. Close hand a lot of tension on the outer part of biceps, which is brachialis. “twenty-one” exercise from the long handgrip is applied when the brachii muscle is to train, and the exercise from the close handgrip is when the brachialis muscle is to train.

Use the weight which you can control it with good form. If your form is not right, can’t control the weight, and just moving the weights, then your muscles won’t grow. you have to lock your entire body so that way your biceps only work! Other muscles shouldn’t support during the workout. When other muscle comes and supports the primary muscle, then it overtakes the main muscle and growth of primary muscle will be less. There is a really bad way to train a muscle, make sure your form should be right, and use that weight which you can handle properly. alright guys try this exercise and let me know how you think.

  • Hii, I Shubham Vats. Founder of Fitnessmenz. I am in 2nd year of B.Sc in hotel management. In 2019 I started contributing to the website, and life has just gotten better from there. Blogging is my profession. Along with blogging, I am also an SEO expert and web developer. We have created this website because we can help people to achieve their goals. Whether they are targeted for fat loss or muscle building. We will definitely help you in achieving all types of goals. Unless your target goal is reached, we will continue to bring such posts to you. Just keep giving us such love and support us. Thank you

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