Fitness Advice For Beginners- How To Set Your Training Goals

Have you ever been training near another individual, whether at the gym or elsewhere, and thought to yourself, “I would love to have that kind of a physique?” Well, you are not alone in thinking like that as this is a common mindset and you are assured that wherever you choose to exercise, there will always be at least one individual who you aspire to be like.

In principle, this is nothing to worry about – but if your goal to match them becomes too much too soon, it can lead to frustration and deflated motivation levels. It may also result in injury if you push yourself too hard in pursuit of this goal.

There’s absolutely nothing wrong with aspiring to achieve great things through your training but your goals should be specific and unique to yourself and yourself only. Constantly drawing comparisons against others can create negative attitudes, which can be counter-productive for your training.

Here's you can do it all - the better way!

Read Full article at:

How To Set Your Gym Training Goals!

Read More

Sean Paul Signs With Universal Music Group - STYLE RUG

Sean Paul Signs With Universal Music Group - STYLE RUG

Read More

Read More

From Fat To Fit! Story Of An Inspirational Man - Keith Rocheville

Battered, bruised, dejected, broken and failed! These are few adjectives you would refer yourself with, if by the age of 38, you lived in a car, had two failed marriages, had 4 kids but you could not meet them, because of court orders and had no real identity. Add to it, bad fitness, out of shape body and there is literally nothing that is going right in your life.

But not for Keith Rocheville!

Overcoming all these obstacles in life, and turning into an aspiring MMA fighter, Keith is one man I would look up to, when it comes to taking inspirations in life. Over-awed by his story that I read on internet, I decided to try and get an interview with him, which he duly obliged me with. And here we are, with an exclusive chit-chat on www.stylerug.net with Keith Rocheville, covering on various topics of his life.

Read Full Story Of Keith Rocheville Here

Read More

Top 5 Workouts For Better Triceps

Quite a few gym-goers who do weight training, misinterpret that one must focus exclusively on biceps to build size on arms. But you would be surprised to know that it’s actually your triceps that comprises of 66 per cent of your upper arms mass.

To make your arms look, more like a shotgun than a pistol, you need to spend less time on your biceps in the gym, and devote more time on your triceps to get the desired results; well-defined titanic arms.

Here are 5 of the best exercises get your guns growing for triceps!

1. Triceps Dips – It’s one of the most effective and simple to perform move, which doesn’t require any major equipment. A dipping bar or two flat benches is all you need to get going on this style of workout. 

Traditional dips allows the body to handle more weight, therefore, are much better for building overall muscle mass.

2. Close Grip Bench Press - Bench press is the most effective exercise to work on your chest, but a minor change in the grip can expand your arms that destroy all three heads of the triceps at once.

Place your hand closer so your triceps, now lower the weight down until your triceps are parallel to the ground. Hold for a second at the bottom, and then accelerate back upwards.

3. Over-Head Triceps Extensions - Hold one dumbbell and raise your arm behind your head with your elbow bent. Bend elbow, lowering the dumbbell behind your head towards the neck. 

Extend elbow until your arm is almost fully extended. Make sure that the stretch is on the arm and not the forearm. The weight shall go on arms for better and defined results.

4. Cable Push Down - Cable push down is the most common triceps exercise. Surprisingly its results is magnificent.

Save it for the last in your workout schedule and finish your heavy duty workouts before you come to this. You can use the V-bar and straight bar attachments, instead of rope.

5. Barbell Lying Triceps Extension - Load a barbell bar with weight plates, lay on a flat bench with narrow overhead grip on a barbell and extend your arm straight overhead. 

Lower bar, to forehead by bending elbows, Extend arms. Repeat.

- Sanjay Verma

Follow us on Facebook

Read More

Lifelong Benefits of Exercise

Feel younger, live longer.

It's no slogan — these are actual benefits of regular exercise. People with high levels of physical fitness are at lower risk of dying from a variety of causes, according to a recent study published in the Journal of the American Medical Association.

Physical Fitness: What the Benefits of Exercise Mean for You

There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.

"One study found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being," explains Rachel Permuth-Levine, PhD, deputy director for the Office of Strategic and Innovative Programs at the National Heart, Lung, and Blood Institute of the National Institutes of Health.

"Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves quality of life, reduces hospitalization, and in some cases, reduces the risk of death," adds Dr. Permuth-Levine. She points out that exercise isn't just important for people who are already living with health conditions: "If we can see benefits of moderate exercise in people who are recovering from disease, we might see even greater benefits in those of us who are generally well."

Physical Fitness: Exercise Basics

Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.

When incorporating more physical activity into your life, remember three simple guidelines:

Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week.
Avoid periods of inactivity; some exercise at any level of intensity is better than none.
At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.
Physical Fitness: Making Exercise a Habit

The number one reason most people say they don't exercise is lack of time. If you find it difficult to fit extended periods of exercise into your schedule, keep in mind that short bouts of physical activity in 10-minute segments will nonetheless help you achieve health benefits. Advises Permuth-Levine, "Even in the absence of weight loss, relatively brief periods of exercise every day reduce the risk of cardiovascular disease."

Set realistic goals and take small steps to fit more movement into your daily life, such as taking the stairs instead of the elevator and walking to the grocery store instead of driving. "The key is to start gradually and be prepared," says Permuth-Levine. "Have your shoes, pedometer, and music ready so you don't have any excuses."

To help you stick with your new exercise habit, vary your routine, like swimming one day and walking the next. Get out and start a baseball or soccer game with your kids. Even if the weather doesn't cooperate, have a plan B — use an exercise bike in your home, scope out exercise equipment at a nearby community center, or consider joining a health club. The trick is to get to the point where you look at exercise like brushing your teeth and getting enough sleep — as essential to your well-being.

Remember that physical fitness is attainable. Even with small changes, you can reap big rewards that will pay off for years to come.

Courtesy: www.everydayhealth.com

Read More

Best Protein Food And How Much To Take

We join a gym, go daily without fail, workout rigorously, give up on our social life to have that ripped body and also turn a blind eye to our favourite Chinese and Continental delicacies that we crave for! But even after six months of keeping up with this torture, our body refuses to show signs of improvement, let alone having a shape that would make us wear a tee that would make us look like Adonis.

And here’s what happens next. We talk to different kinds of coaches and beefed up gym-mates who tell us, “Dude, you need to add some serious protein to your diet to get long-lasting mass.” We make a beeline to a supplements store, buy the most popular protein on the rack and start feeding on it as if our lives depended on it.

Yes, protein helps us grow muscles. Yes, it helps us in revitalising our cells and, yes, it helps them recuperate from the stressful strains of the gym and heavy lifting. But, as they say, “Excess of anything is bad,” the same implies to proteins too. Needless to say, half of us don’t even know how much protein is enough protein for our body. And without knowing of this pivotal information, most of our gym work and diet ends up having an adverse effect on our body.

Methods of calculation

Firstly, the daily intake of protein depends on your age and the activity level that your body endures itself into. For example, the amount of protein that the weight trainers and teenagers require is much more than what a sedentary individual would need. Now, there are a few calculations that can be used in terms of protein recommendations that you must know of to make life simple. And the easiest way is to go by the total percentage of calories per day.

In other words, it’s safe and within normal limits to consume twenty to thirty per cent of your total daily calories from optimal protein sources such as lean meats, eggs and dairy products. What it means is, if you are a male consuming 1,800 calories per day and 20 per cent of the calories are derived from protein, the calculation would be: 1800 x 0.20 = 360 calories from protein. Since one gram of protein is equal to four calories, divide protein calories by four, which comes to 90 grams of protein daily.

For the ones who do not workout
RDA (Resources Development Administration) has set the safe measure for protein consumption at 50 grams a day, which might look a bit low on numbers. But if you meet this level of intake, in all likelihood, it’s unlikely you will suffer from any deficiency in dietary protein. What one needs to understand here though is that the RDA originally set the standard based on ‘normal’ people, which was a sample of sedentary people of somewhat normal BMI of 18.5-25 with a mixed diet of adequate calories. Therefore, if your goals are merely to live a regular life and not regularly partake in any physical activity, the standard mentioned above will suffice your needs.

Who and how much?

Depending on both–body weight and activity level–the amount of protein needed for everyone else can be a debatable topic. Although there are no specific guidelines, there is some research that gives approximate ranges:

- The base level (assuming no activity and no desire to change body composition) is around 0.8g per kilogram body weight 64g for an 80kg person.
- An athlete or highly active person, or a person who is sedentary and looking to lose body fat would do well with a range between 1-1.5g per kilogram. This equates to 110-140g daily for for a 80kg person.
- If you are an athlete who trains extensively to benefit and influence your body composition then you should be consuming around 140-200g of protein every day.

Diet tips to increase your protein intake

Chicken
• Chicken breast, 3.5 oz – 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams

Fish
• Most fish fillets or steaks, 3-1/2 ounces – 22 grams protein
• Tuna, 6-oz can – 40 grams

Eggs and dairy
• Egg, large – 6 grams protein
• Milk, 1 cup – 8 grams
• Cottage cheese, 1/2 cup – 15 grams
• Yogurt, 1 cup – usually 8 to 12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)
• Tofu, 1/2 cup – 20 grams protein
• Tofu, 1 oz – 2.3 grams
• Soy milk, 1 cup – 6-10 grams
• Most beans (black, pinto, lentils, etc.) – about 7-10 grams per half cup
• Soy beans, 1/2 cup cooked – 14 grams
• Split peas, 1/2 cup cooked – 8 grams

Read More