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How Creatine Fuels The Workout

How Creatine Fuels The Workout

Before explaining how Creatine works, let me first start with the basic of creatine.
As in, what creatine is actually?

To start with, Creatine is NATURAL SUBSTANCE (Reason for highlighting Natural Substance is because it is not manufactured in lab, it is 100% natural), produced in human body and found in meat such as fish and red meat. It is just combination of three forms of amino acids, that is, Glycine, Arginine and Methionine. Creatine fuels our body tissues during exercise and strengthens muscular contractions.

Does Creatine Helps power up today’s workout or next day’s workout of another muscle?

Normally, I suggest my clients to take creatine after workout. Because the best time to consume creatine monohydrate is when muscles are more sensitive to insulin and are expected to maximally uptake glucose and creatine. The best time for maximal creatine absorption is therefore, POST-WORKOUT when the muscles are totally depleted of glycogen and is PRIMED for Glucose and Creatine uptake in quick response to insulin.

Few days back one of my client ‘Anand Saraswat’ asked me- “how does creatine power up the workout if it is taken after the workout?”

I think many of you have also heard this question earlier. The answer to the question is that taking creatine after particular workout neither fuels that particular day’s workout nor it affects the next day’s workout of a different muscles group.

For Example – After today’s back workout when your back muscles enter the glycogen-depleted back muscles, creatine supplement taken after work out would be stored in the back muscles and would power up back muscles that would result in high energy and greater strength during next Back workout. I hope you guys are getting my point. And yes, another important thing that I would like to mention here is- “Creatine monohydrate is highly unstable in water, if pre-mixed and kept in water for some time; it easily gets converted into creatinine, the breakdown product of creatine, resulting in our body rendering the supplement as waste. It has to be mixed JUST BEFORE CONSUMPTION.”

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Top 5 Fitness And Nutrition Mistakes Women Usually Make In Gym

nutrition-mistakes-women-usually-make

Being a gym owner as well as trainer in fitness and nutrition, I usually come across some of the basic mistakes made by women. Through casual conversations with women at gym and personal observations I found out various misconception women have regarding workout. Women usually join gym to look better, be it becoming leaner or acquiring curves. And the ultimate motive is to look better instead of being fit. The most common complain I hear from women is “I have been making efforts to work out and I can’t see any result”. Well, I’m about to reveal the most common five mistakes made by women during the workout. Have a look at these mistakes and see if any of these looks accustomed to you.

1. Excessive Cardio

Well, I don’t say that Cardio is bad, but as they say “Excess of everything is bad”, so is with Cardio. Cardio is good and necessary but too much of Cardio is “no weight training”. Hopping on a treadmill, stationery bikes, elliptical or stepmill for almost an hour and then heading for home, and not doing anything else is highly inefficient. Spending more time in a gym is not important; what’s more necessary is high intensity instead of long duration. And these cardio exercises are all low intensity exercises which do not affect more than half of our body muscles. And to burn fats and to gain lean and toned muscles one must lift weights. One must know that there is a place for cardio, if it’s done right but it shouldn’t be the only thing one does. There should be a proper combination of cardio and strength training.

excessive-cardio

 

2. Weight lifting with cute Dumbbells

Well you just got off the treadmill and are willing to lift weight; it won’t be of any good if the weights are too light. Until unless you are not regretting your choice of weight while weight lifting, you are actually lifting too light, just go for a heavier one. The simple principle that applies here is that your body will recruit your strength fibers only when you apply more force to it. Also, it is necessary to build muscles if you want any part of your body to be toned. Another misconception with weight lifting that women usually have is that they will start looking “Manly” or might get “Bulky” and might also lose their feminine look. Well, if you really think that pressing, squatting or curling your muscles will grow, than my dear ladies, you are wrong. Increasing weights is only going to make you more confident, stronger and you can still be graceful and feminine. Most of the women do not know their true strengths because they do not push themselves to find out.

weight-lifting-with-cute-dumbbells

 

3. Abs Obsession

Abs Obsession or as they call it “Absession”, is being only focused on working for the abs or the waistlines. Most of the women I come in contact at gym are obsessed with getting the flat belly. Their only aim is to get abs like Angelina Jolie. Well, let me get you straight, abs are created in the kitchen. It doesn’t matter what amount of crunches or planks you do, it won’t get you a flat tummy until unless you lookout for your diet. So as per the rule, if you are spending more than 5 minutes in abs, you are simply wasting your time. Unfortunately, any amount of crunches, twists or bends will not get you toned abs but lifting heavy weights and multi-joint functional movements (Dead-lifts, squats, pull-ups) might help in building abdominal muscles and will keep your abs engaged during the workout.

abs-obsession

 

4. Ignoring Protein Intake and Food Fear

Not consuming the proper protein is a mistake made by both men and women alike. Protein is one of the most important nutrients that one needs to maintain for a healthy body, especially when we are exercising. It is because when someone is exercising, they are effectively tearing and breaking the muscle tissue. So how do you expect to begin the repair of muscle tissue? Well, protein does the repair part. So this is why it is necessary to consume daily protein especially post-workout. Another blunder made by women is depriving them of food. Ladies, you must know that eating is also as important as workout but in a healthy manner. One must focus on eating healthy rather than focusing on the crash diets. Eating high nutrition food in small quantity in regular intervals is a better way to stay fit.

ignoring-protein-intake

 

5. Setting unrealistic Expectations/ Expecting Results too soon

There is a famous proverb that perfectly fits the situation-Rome wasn’t built in a day, so were your bulky hips and belly. It is necessary to set small goals for yourself and keep patience to get the end results. It doesn’t matter what they say, you cannot transform you body in a week or overnight. It takes time and it will. Make a change in lifestyle and you will get to see the results. Cook healthy, eat healthy and do something good to keep yourself healthy.

 

At the end I would just say that, “Strong women are beautiful women”. Go forth and just do the things right and see the transformation in you. You will be more confident and more empowered.

If you would like to share your story with us, do drop us a comment or email us at [email protected].

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Importance Of Water For Human Body

Importance Of Water For Human Body

Why It is Important to Drink Plenty of Water !

The number of people in Bhilwara with kidney stones has been increasing. But still they are not aware about that.

Just as an observer in my health club, I rarely see anyone drinking enough water. It’s ironic that these exercise enthusiasts are sweating to attain good health yet not drinking enough water can ultimately give them stones.

But its not about only stones,Limited water intake can cause dry coughs, bronchitis, dry skin, acne, nose bleeds, urinary tract infections, constant sneezing, sinus pressure, and headaches.

So Never Underestimate the Importance of Water!

Water is indeed the best sports drink. If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you’re eating large amounts of protein to clean urea from the system.

Here are the Benefits of Drinking Lots of Water :

Metabolism Boost

Drinking cold water amps up your metabolism. Since your body has to work to warm up the water, you will be burning a few extra calories in the process.

Healthy Heart

If you are drinking enough water, your heart doesn’t have to work as hard to pump blood throughout your body.

Treats Headaches and Migraines

If you have a headache or migraine, the first thing that you can do to get some relief is drink plenty of water. Headaches and migraines are often caused by dehydration..

Glowing Skin

If you allow your body to get dehydrated by not drinking enough water, fine lines and wrinkles deepen. Water flushes out impurities and improves circulation besides plumping the skin..

Helps in weight loss

In a clinical trial, scientists found that drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more..

Digestion

Water helps pass waste in the body. If you are dehydrated, your body will absorb water meant for your colon and other areas of the body. This will leave your colon dry and make it difficult to pass waste..

The amount of water you consume everyday plays an important role in maintaining a healthy body. Experts recommend drinking 8 to 12 glasses of water each day to maintain good health.

Understanding why water is so beneficial to the body makes it a little easier to drink..

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How To Detect Fake Supplements?

beware-of-fake-bodybuilding-powder-and-supplements

Beware of fake bodybuilding powder and supplements

Fake supplements are now part of our life. They are getting sold in market. Reason behind selling them is to make big profit as they do not contain good quality ingredients and sometimes not even those ingredients which are written on the jar & labels.

How to spot a fake protein powder ?

  1. Label and packaging – Fake supplement sellers use low quality labels, take a closer look at the label and you can judge its fake or real.
  2. Poor quality jar – They use poor quality jar and text also on labels
  3. Color and smell – Color and smell of same flavour will definitely will be different.
  4. Protection seal – Every company has a protective seal on the neck of supplement container. They are good enough to protect it from air and moisture. If its not present, better not to purchase that supplement.
  5. Taste Of supplement – Of course, this is a very simple test as everybody remembers the taste of there favorite supplement. You can identify, if the taste is not same as earlier one. Most fake supplements come only in one flavor and that is “Chocolate”. Try other flavors also, they also have great taste.
  6. Heavy density of the power inside (it is nothing but dextrose plus soy plus some cheap steroid.
  7. If the seller or your gym instructor tries hard to sell you something, especially open secret powders or particular brands, then you should be aware that these could be fakes.
  8. Fake sellers always target Top brands – Of course, this is the best way to sell the fake supplements, if someone comes up with a famous brand supplement (fake one), its so easy to convince some one to purchase it.

Near about all top brands are getting targeted, but the most famous one is the most selling brand, ON (Optimum Nutrition) other brands like –

  • Optimum Nutrition (Serious Mass)
  • Optimum Nutrition (100% Whey)
  • Dymatize Nutrition
  • Dymatize Nutrition (Elite Whey)
  • GNC (100% Whey)
  • Natures Best (ISOPURE)
  • Universal Nutrition (Ultra Whey Pro)

What to Do

Now if you want Solution of this problem ,Take care of all the points listed above and follow the given steps so you can be assure about real supplements

  1. Always purchase a supplement with bill (They can’t be fake)
  2. Always purchase a supplement from trusted shops.
  3. Never purchase a supplement with a broken seal.

Lately, there are a lot of fake protein powders and weight gainers selling around in the nutritional supplements market. Beware of fake powders.

It doesn’t matter whether you have purchased a real or fake supplement, they will charge same for both, then why not to purchase real supplements. The aim of this blog is not to create fear in your mind but to educate you to choose supplement wisely.

Let’s Detect Yourself

Few months back one of our clients bought a jar of Dymatize Nutrition’s Elite 100% Whey Protein. After reading our blog regarding “How to detect fake supplements” he brought that jar to me to check if it was fake or authentic. After having a look at the jar I informed him that it was completely fake. Below mentioned are things that I noticed about that jar of fake supplement.

1) No information about the manufacturer or importer

Detect Fake supplement Step 1

The label of the jar didn’t have any information regarding the importer. There was neither contact detail nor the name of the importing company. Genuine products always have the name of the importers as well as the manufacturer along with the contact details.

 

2) Wrong information regarding weight

Detect Fake supplement Step 2

According to standard weight conversion 1 LBS is equal to 453.592 grams. So according to the net weight mentioned in jar 6 LBS should be equal to 2721.552 grams whereas it is mentioned on the jar that 6 LBS (2,270 g). These types of statistical mistake are most commonly found in fake products as the companies are least bothered about their reputation. While a reputed company will never aver make such a blunder.

 

3) Spelling Mistakes

Detect Fake supplement Step 3

In the above image we could clearly see that the spelling of PROTEIN has been misspelled as PROTIEN. Any respected company would never do such silly mistakes as it would ruin their repo in the supplement market.

 

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Best Time To Take Whey Protein

best-time-to-take-whey-protein-by-prem-tiwari-b2-zone

Why You Need Whey Protein and When to Drink

A superior anabolic protein- whey protein dissolves well in liquid and is very quickly digested and absorbed.

This is the primary benefit for bodybuilders. It rapidly enters the bloodstream and reaches muscles faster than other protein sources, supporting faster muscle tissue growth.

 

Timing of use :-

  • Morning – During certain times of day such as first thing in the morning, when your stomach is empty, consuming a quickly digested protein will help your body shift from a catabolic to an anabolic state. Fast- absorbed whey is the best choice first thing in the morning to immediately arrest muscle catabolism due to the overnight fast to get the amino acids required for various physiological functions, and swing the body into anabolism and building muscle mass by providing amino acids for recovery and growth.
  • Post Workout – whey protein is the best post workout protein when fastest absorption and an abundance of amino acids is required to rapidly begin muscle repair initiated by muscle microtrauma during the workout. Taking whey after your workouts helps make these amino acids readily available. Other forms of protein that are digested more slowly may be less effective in quickly starting the recovery and growth process after weight training.
  • It is also the preferred protein sources for increasing protein synthesis between meals.

 

Whey thus has many potential medical and sports-related applications, to name a few , a growing number of studies has found whey may potentially reduce cancer rates, combat HIV, improve immunity, reduce stress and lower scortisol, improve liver funtion in those suffering from certain forms of hepatitis, reduce blood pressure and improve performance.

absolute-nutition-b2zone-bhilwara

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Which Of The 3 Body Types Are You?

body-type-to-plan-diet-and-training-program

Know your body type to plan diet & training program

Many times my clients be like – ‘that guy eat whatever he want and never gain weight , while I’m getting fat no matter how much I workout or how little I eat.’ Sometimes they wonders about my trainers ‘pallav’ and ‘rahul’ that ‘this trainer always look like he workout, even when he don’t !!! Haha
Guys, did you ever notice that some people are naturally skinny , naturally fat or naturally stocky (muscular). It’s not your imagination. We are all built differently and our bodies are not the same. Our body shape is genetically set for us right from birth.The three main types of body shape are:

Body shape –

One method used to assess body shape, called somatotyping, rates a person’s body on three factors: Endomorphy (fatness), Mesomorphy (muscularity) and Ectomorphy (slenderness).

Ectomorph :

Ectomorphs have very high metabolic rates. This makes it very difficult them to gain both muscle and fat. The ectomorph faces a much greater challenge than does the mesomorph in gaining muscle and therefore must be patient with muscle gains when resistance training.

Mesomorph :

This is the guy or gal who comes into the gym and doesn’t really look as if he knows what he is doing, nor does he/she stay very long, yet grows like a weed? Mesomorphs can basically get away with doing less and achieving more prone to over training because they see results so quickly.

Endomorph:

Endomorph are generally those with a large bone structure with a slower metabolism, fat loss is very difficult, which can hide their hard-earned muscle gains.

 

Ectomorph –

  • thin
  • flat chest
  • delicate build
  • young appearance
  • lightly muscled
  • stoop shouldered
  • has trouble gaining weight
  • muscle growth takes longer

Mesomorph –

  • hard, muscular body
  • overly mature appearance
  • rectangular shaped
  • thick skin
  • upright posture
  • gains or lose weight easily
  • grows muscle quickly

Endomorph –

  • soft body
  • underdeveloped muscle
  • round shaped
  • over-developed digestive system
  • trouble losing weight
  • generally gains muscle easily

The problem with the three approach is that most people are a combination of the three types. For example a person with a stocky build who is tall may be a meso-ecto. There is not a huge amount we can do to actually change this. But we can work on what we have and make improve not just the way we look but also the way we feel about over selves. The first thing we need to do is think about what type of body shape we are and then work out according to that.

In a nutshell we have to recognise that any training program be tailored for our bodies, and the program that works for one person may not work for someone else.

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Top Ten Nutrition & Exercise Mistakes Made By Active People

nutrition and-exercise mistakes

Though active people typically pay close attention to their fitness regimen – proper cardiovascular workout, strength training and stretching – they may be making crucial mistakes in their diet. Not putting the right nutrients in your body could ultimately affect the overall fitness benefits of an active lifestyle. To stress the importance of proper nutrition B2 Zone shares the following nutrition mistakes commonly made by active people.

10 mistakes made by women who want to get “fit”:

  1. Eat only 2 times a day.
  2. Lift high reps, low weights.
  3. Do more cardio than weights.
  4. Overestimate their muscle size.
  5. Underestimate how much fat to get rid off before you see the muscles.
  6. Diet to get shredded too soon without having any muscle to reveal.
  7. have no patience and get bored after a few weeks.
  8. Always do only abs exercises & worrying about becoming too bulky from training hard.
  9. occupying themselves with looking cute so they cannot even break a sweat in case a hunk shows up.
  10. Scared to scare away the “men” by getting buff.

10 mistakes made by men who want to get Buff:

  1. Forgetting squats and deadlifts: results in toothpick legs
  2. Make an excuse for not working legs. Always some pretended knee injuries. Knee injury doesn’t mean no leg training. Also, most knee “injuries” are just imbalances or tightness.
  3. Inconsistent nutrition intake.
  4. Lift heavy weights always , with incorrect forms.
  5. Assuming muscle will just grow like weed just because you lift a weight ten times.
  6. Binge drinking friday-sunday, eating nachos and restarting each monday.
  7. Sitting around talking to friends at gym and do 1 set and rest for 10 times.
  8. Forgetting that just because you’re a man you still need to train hard to get beyond newbie buff level.
  9. Obeys their girlfriends who say ‘you’re always at the gym, you don’t appreciate me, you should stay home and watch a movie with me” every damn day.
  10. Listens to girlfriends who says you shouldn’t get more muscular. The reason she says it is your built makes her feel fat.

 

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Five Food Myths Exposed

truth-about-healthy-food

Here are the truth about healthy foods!

There are many myths about foods – what you should eat and when you should eat them. We expose five myths as false.”

1. Potatoes make you fat – False

It was once thought that the key to weight loss was eliminating all high-carbohydrate foods, including pasta, rice and potatoes. We now know that carbohydrates are the body’s preferred energy source. Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter.
However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat them (For example, butter and sour cream are high in fats. Reduced-fat natural yogurt is a healthier choice).

You have to regularly eat more energy than your body needs to put on weight. This is harder to do with high-carbohydrate foods than high-fat foods, because carbohydrates contain about half the amount of energy compared with fat. When choosing high-carbohydrate foods such as grains and cereals, wholegrain options are best.

2. Single food diets really work – False

There are plenty of diets based on the belief that the digestive system can’t tackle a combination of foods or nutrients. Commonly, carbohydrates (such as grain foods) and proteins (such as meat foods) are said to ‘clash’, leading to digestive problems and weight gain. The opposite is often true. Foods eaten together can help the digestive system. For example, vitamin C in orange juice can increase iron absorption from a meal rich in plant-based iron like beans and rice, lentils and other legumes.

Very few foods are purely carbohydrate or purely protein; most are a mixture of both. The digestive system contains enzymes that are perfectly capable of breaking down all the foods we eat. Single food diets should be avoided.

3. Breakfast should consist of fruit only – False

There is no evidence that eating only fruit at breakfast has any health or weight loss benefits. Most fruits are not very high in complex carbohydrates, which the body needs for fuel after an all-night fast. They are, however, a good source of fiber and vitamins.

Cereal foods (especially wholegrain varieties) like bread, muffins and breakfast cereals are a much better source of carbohydrates to get you going in the morning. You can add fruit to your breakfast for additional nutrients and taste.

4. There are some magical foods that cause weight loss – False

Some foods, such as grapefruit or kelp, are said to burn off body fat. This is not true. Dietary fiber comes closest to fulfilling this wish, because it provides a feeling of ‘fullness’ with minimal kilo-joules. High-fiber foods such as fruit, vegetables, wholegrain breads and cereals, and legumes also tend to be low in fat.

5. Drinking while you are eating is fattening – False

The theory behind this misconception is that digestive juices and enzymes will be diluted by the fluid, and this will slow down the digestion and lead to excess body fat. There is no scientific evidence to back this up.

In fact, evidence suggests that drinking water with your meal improves digestion. Kilo-joule-heavy drinks such as alcoholic beverages can be fattening if consumed in excess, but drinking them with meals doesn’t make them more fattening.

We are happy if any of the above point will help you to take you far from the food myths and make you healthy. If you have any question then place them below and we will get back to you soon.

Stay to get updates!!!

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Are You An Apple Or A Pear ?

apple-vs-pear-shape-by-b2zone

Know your body Shape with WHR

Some people used to say – ‘I’m fit , just a little stomach has been increased. otherwise I’m perfectly healthy … So I don’t need gym… Blah blah blah …’

I’m sure there are women who would think you’re attractive. But Seriously man ! How can you say yourself healthy with increased stomach ??
Every person is unique with different body types and shapes. Body shape is the quantity and distribution of muscle and fat on the body. It refers to where your body typically stores the fat, no matter what your weight is. Now this is very important because where you store fat can be a predictor of health risk.

This is why every person have different diet and exercise. This means that lifestyle of every person need to sync with your metabolism or body type.

It’s a very old saying that “An apple a day keeps a doctor away” and I am afraid that you are not considering apple for your body type.
There are two types of body Shapes :-

  • Apple Shaped Body (triangle downward) – If you have an apple-shaped body , then your body is “top heavy,” meaning you have broad shoulders, and a full bust, waist, and upper back. Apple-shaped bodies also tend to have thinner arms, legs, and hips, and tend to gain weight at their waistlines. Storehouse of Fat is mainly distributed in the abdomen, chest, and face.
  • Pear Shaped Body (triangle upward) – The hip measurement is greater than the bust measurement.Fat tending to deposit in lower waist part ie in the buttocks, hips, and thighs. This body type tend to have a (relatively) larger rear, thicker thighs, and a smaller bosom. Your lower body is significantly larger than your upper body (like a triangle) with heavy rounded buts and thighs. Overall Your body fat is concentrated in the lower region.

 

Do you want to know your body type? Here are some tips about Waist to Hip Ratio to tell your body type – Apple or Pear. Your waist to hip ratio determines your risks for heart disease, hypertension, diabetes and obesity. The result of this ratio helps to know your health risks and also provide some tips to maintain a healthy body.

Measurement Guidelines :-

  • Stand straight with your feet positioned close together.
  • Don’t pull the tape too tight or keep it too loose.
  • Measure the smallest portion of your waist just around or above the navel.
  • Similarly measure the hip circumference at the widest part of your buttocks.

 

A person’s body shape is sometimes compared to an apple or a pear, depending upon the location of body fat. Specific health risks and diseases are associated with each type of body shape. Pear body type is comparative more healthier than Apple body type. So if your body type is Apple then get ready to make it as Pear and if it’s pear then hit on high to get best hourglass shape.

How to calculate WHR –

WHR Ratio = Waist/Hip

Ex. – waist (39) & hip (40), than WHR ratio is 39/40 = .975

Ideal waist hip ratio as per gender :-

  • Women < 0.7
  • Men < 0.9

 

WHR for Women-

Less than 0.8 – Low risk of health issues

0.8 to 0.89 – Moderate risk of heart disease, diabetes, high blood pressure, cancer

0.9 or over – High risk of heart disease, diabetes, high blood pressure, cancer

 

WHR for Men –

Less than 0.9 – Low risk of health issues

0.9 to 0.99 – Moderate risk of heart disease, diabetes, high blood pressure, cancer

1.0 or over – High risk of heart disease, diabetes, high blood pressure, cancer.

 

If still you are thinking that you are all fit with ideal weight but increased stomach , you are wrong !! Its the time to give attention on your diet & physical activity or need to hit the gym today.

Try these tips to lose the fat deposits around your belly –

  • Eat raw garlic in the early morning.
  • Drink lemon juice.
  • Stay off from white rice.
  • Avoid sugary substances.
  • Drink plenty of water.
  • Take 5-6 small meals in a day.
  • Load up on fruits and vegetables.
  • Never skip breakfast.
  • Avoid heavy meal at a time.
  • Exercise regularly.

Eat healthy, live healthy and stay connected !!!
Learn to love your body. It’s yours, after all. Why wouldn’t you love it? It’s a part of you, a good and beautiful part. Else dress it up until you like how you look.

 

Have a look, Dressing as per your shape brings out the best and covers the rest.

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Effective Tips To Loose Weight With Healthy Diet And Proper Exercise

b2-zone-logo-orange

It was an amazing experience… #weight loss seminar

It feels good to see that people in #Bhilwara are interested in such seminars. They did not just attend the seminar, but they listened to me Covetously and shared their problems. They looked very conscious about their health related problems.
Ton of thanks to all of you for listening to me, for support me, and for the success of the seminar.
Now we will move ahead and will get something new.

Here is the presentation:

 

Never, Ever Give Up…