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Fitvolution, Airoli (2026)

30/08/2017

WHAT IS THE BEST CALF BUILDING WORKOUT? BE DESCRIPTIVE (SETS, REPS, ETC).
The best calf building workout does not and should not have to be long and complicated. There is no noticeable benefit from doing many sets of various types of calf exercises. Unlike chest, legs, and triceps there is only 1 way to work each muscle of the calf. Standing motions that raise your body up with toes will work the gastrocnemius; seated calf raises will work your soleus, reverse calf raises will work your tibialis anterior.

Basically the best calf building workout consists of exercises done to work each section of the calf. The workout looks like this:

BEST CALF BUILDING WORKOUT:
MONDAY - 15 REPS, 3 SETS
Barbell Seated Calf Raise - Soleus
Smith Machine Reverse Calf Raises - Tibialis anterior
Standing Barbell Calf Raise - Gastrocnemius
THURSDAY - 6 REPS, 3 SETS
Seated Calf Raise - Soleus
Smith Machine Reverse Calf Raises - Tibialis anterior
Standing Dumbbell Calf Raise - Gastrocnemius
This is the whole calf building workout. Note that on Monday there are 15 reps listed, while on Thursday there are 6 reps listed. This is done because Monday's calf workout is aimed to build size while Thursday's workout is aimed to increase strength. You should use maximum weight for the reps done, thus on Monday you will use less weight than on Thursday. As your calves get stronger, continue to increase the weight.

23/08/2017

Nutrition facts of BROWN RICE 🍚-
Amount Per 100 grams
Calories 112
% Daily Value*
Total Fat 0.8 g 1%
Saturated fat 0.2 g 1%
Polyunsaturated fat 0.3 g
Monounsaturated fat 0.3 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 79 mg 2%
Total Carbohydrate 24g8%
Dietary fiber 1.8 g 7%
Protein 2.3 g 4%
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 2%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 11%

22/08/2017

One arm tricep extension :-
Triceps are the rear part of your arms
It is a larger part of the muscle in arms
For bigger arms you need to train your triceps well
Tricep extensions has the maximum focus on TRICEP LONG HEAD MUSCLE
and minor effects BICEP BRANCHI , ANTERIOR DELTOIDS AND PECTORALIS MAJOR
Let us have a look on how to performone arm tricep extension
1. To begin, stand up with a dumbbell held in one hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until the arm is fully extended.
2. The resistance should be resting in the palms of your hands Grab the palm tightly around the dumbbell This will be your starting position.
3. Keeping your upper arm close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
5. Repeat for the recommended amount of repetitions.

08/08/2017

Nutrition Facts
Soybeans, boiled
Amount Per 100 grams
Calories 173
% Daily Value*
Total Fat 9 g 13%
Saturated fat 1.3 g 6%
Polyunsaturated fat 5 g
Monounsaturated fat 2 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 515 mg 14%
Total Carbohydrate 10 g 3%
Dietary fiber 6 g 24%
Sugar 3 g
Protein 17 g 34%
Vitamin A 0% Vitamin C 2%
Calcium 10% Iron 28%
Vitamin D 0% Vitamin B-6 10%
Vitamin B-12 0% Magnesium 21%

08/08/2017

Lets take a look on lunges workout
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

Variations: There are several ways to perform the exercise.

One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.

The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.

A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.

Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.

03/08/2017

Sweet potato contain good Amount of carbohydrates it is good for gain quality muscle so here it's Nutrition Facts:-
Amount Per 100 grams
Calories 86
% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 55 mg 2%
Potassium 337 mg 9%
Total Carbohydrate 20 g 6%
Dietary fiber 3 g 12%
Sugar 4.2 g
Protein 1.6 g 3%
Vitamin A 283% Vitamin C 4%
Calcium 3% Iron 3%
Vitamin D 0% Vitamin B-6 10%
Vitamin B-12 0% Magnesium. 6%

01/08/2017

squats are one of the most effective exercises you can do. It's very important, however, that you do them just right to maximize effectiveness and prevent injury.
Here's a primer on how exactly to do the perfect squat.
1. Stand with your head facing forward and your chest held up and out.
2. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the
3. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your
5. Keep your body tight, and push through your heels to bring yourself back to the starting position.

Start with three sets of 10 squats, and then add more reps (12, 15) as you get used to the motion. It's definitely awkward at first, so don't expect to master the squat right away. Focus on your form, and then worry about adding reps.

30/07/2017

Few more days when our favourite Indian beasts hit the Mr Olympia 🏅🏆stage .physique sir & sir we wish you good luck for Mr Olympia title ❤️💪🏻

30/07/2017

Why to use BCAA during workouts ?

Bcaa is branch chain amino acids
Protein which we get from food sources are complete protein
They are used to built muscle
While the bcaa's which we drink does not consist of all the essential aminos
They consist of few aminos which are used to preserve our muscle
It even consist of a bit of glucose which is used to fuel our workouts
We don't loose muscle during the short period of workout
But if we consume it during our workout
It helps a bit
Bottom line
Bcaa is not essential
But it helps

26/07/2017

Nutrition Facts:-
Broccoli
Amount Per 100 grams
Calories 34
% Daily Value*
Total Fat 0.4 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 33 mg 1%
Potassium 316 mg9%
Total Carbohydrate 7g2%
Dietary fiber 2.6 g 10%
Sugar 1.7 g
Protein 2.8 g 5%
Vitamin A 12% Vitamin C 148%
Calcium 4% Iron 3%
Vitamin D 0% Vitamin B-6 10%
Vitamin B-12 0% Magnesium 5%

23/07/2017

83 days to go India's aesthetics beast are getting ready to hit stage
From the we are wish them best of luck for their championship hope they bring Mr Olympia title home 🏆🏅
All the best champs .physique sir & sir 💪🏻🏆🏅❤️

20/07/2017

Oats,due to its rich nutritional value, is a must addition in daily diet
People looking for loosing weight should absolutely include oats as their primary food ,with its rich fibre structure,protein and minerals helps you to lose wight fast,giving you fibrous muscle structure
Lets take a look at its nutritional value (per 100kg)
Calorie Information
Calories 607 (2541 kJ) 30% From Carbohydrate 425 (1779 kJ)
From Fat 90.1 (377 kJ)
From Protein 91.2 (382 kJ)

Carbohydrates
Total Carbohydrate 103 g 34%

Dietary Fiber 16.5 g 66%

Fats & Fatty acids

Saturated Fat 1.9 g 9%

Monounsaturated Fat 3.4 g

Polyunsaturated Fat 4.0 g

Total trans fatty acids ~

Total trans-monoenoic fatty acids ~

Total trans-polyenoic fatty acids ~

Total Omega-3 fatty acids 173 mg

Total Omega-6 fatty acids 3781 mg

Protein & Amino Acids
Protein 26.4 g

Vitamins
Thiamin 1.2 mg 79%
Riboflavin 0.2 mg 13%
Niacin 1.5 mg 7%
Vitamin B6 0.2 mg 9%
Folate 87.4 mcg 22%
Pantothenic Acid 2.1 mg 21%

Minerals
Calcium 84.3 mg 8%
Iron 7.4 mg 41%
Magnesium 276 mg 69%
Phosphorus 816 mg 82%
Potassium 669 mg 19%
Sodium 3.1 mg 0%
Zinc 6.2 mg 41%
Copper 1.0 mg 49t%
Manganese 7.7 mg 383%

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30/08/2017

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