coach_nihal12

🔴 MY ONLINE CLIENT'S NATURAL TRANSFORMATION .

He followed my 12 weeks customised workout and diet plan in which he lost fat and built a good amount of muscles naturally even after being a skinny fat guy. It's not easy to lose fat and build muscles in skinny fat condition but he worked hard and followed whatsoever i instructed.

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⭕ ONLINE CLIENT'S TESTIMONIAL.
✴️ Client's update and appreciation are always blessing for me. As she lost 5 kgs almost in 6 weeks , achieved her weight loss goal and enjoyed her journey with me.

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✴️The rotator cuff plays an important role in the movement of your shoulders. It is important to look after them and always strengthen them with this best exercise for rotator cuff injury. This will improve the flexibility of your shoulders.

⭕ If you've been experiencing pain or weakness in your shoulder joint which means your rotator cuff is Weaker. Most of the people experiencing cracking sounds while shoulder joint movements.
I'll share with you some amazing exercises which may strengthen your rotator cuff.

🔻First we shall talk about causes of pain in rotator cuff.
1) Lack of blood flow in rotator cuff area.
2) Wrong form & techniques.
3) Repetitive & sports specific stress in
shoulder joint.
4) Bone spurs (aged people)

🔸Following exercises you can perform before starting chest or shoulder exercises.
1) Shoulder external rotation with cable.
2) Shoulder internal rotation with cable.
3) Shoulder Abduction with cable.
4) Shoulder extension with cable.

✳️ can perform external & internal rotation with dumbbells with lying position.

🔹P.S if you have extream pain , you should check with good physio it may tear in your rotator cuff.

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• Physical intercource doesn't affect your muscle growth not in positive way or negative way. It helps in your general fitness, particularly cardiac health.

• There is wrong myth that Physical intercource & ma********on affect your muscle growth & cause muscle wasting, it's absolutely wrong.

• Physical intercource infact helps you to be happy & satisfied that indirectly helps to correct your general health & fitness .
certainly is a very good cardio session, helping you burn some of those calories.

• In fact, your Physical life has very much to do with the factors that make muscle gain effective for you. From your hormones, to your energy levels, Physical influences muscle gain more than you think.

• So basically, don’t over do it and enjoy without any hesitation.

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⭕ For burning stubborn fat
You need to focus on following things :-
1) compound lifts with progressive overloads
2) Nutrition (calorie deficit)
3) good sleep
4) hydration
5) good and necessary supplementation

❌ you never burn fat by just doing any particular exercise so stop doing and telling others to do that.
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⭕You can stretch anywhere at the gym, at home or at any comfortable place.

✴️The best time to stretch is after exercise, when your muscles are warm. You can stretch anytime in the day after warming up. It's safer to stretch a warm muscle, and warm muscles are more relaxed and have greater range of motion and other benefits which are associated to that.

🔷For good flexibility atleast streach 2-3 times in a day hold it between 45 secs to
1 minutes

🔺Ps.( Post is about static stretching )

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⭕ If your lats are weak and not growing to give you a V taper look , let me help you out guys..!!

🔻For any particular muscle growth , training , nutrition, sleep and supplementation are important.

🔻I will suggest you some on my favourite and scientific study based exercises for lats which definately make your lats better and will give you that V taper look.

1) LAT PULL DOWN
2) SUPINATED BENT OVER ROWS
3) WIGHTED PULL UPS
4) STRAIGHT ARM PULL DOWN
5) SEATED ROWING

✴️ SETS 4×8-12 REPS

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 coach #

⭕ CLIENT'S TESTIMONIAL.

🔶ALL NATURAL TRANSFORMATION PROTOCOL.

🟢 RESULT OF MY TRANSFORMATION PROTOCOL WHICH INCLUDES HEALTHY DIET AND WORKOUT PLANS.

*HE'S NOT COMFORTABLE TO SHARE PICTURES SO I'M NOT SHARING IT. (CLIENT'S COMFORTABILITY IS IMPORTANT FOR ME)

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⭕Peanut butter is favorite among adults and children alike. Although tasty, many people wonder about the health benefits of peanut butter.

🔻Peanuts and peanut butter contain nutrients that may boost a person’s heart health and improve blood sugar levels.

🔻 Depending on how people use peanut butter in their diet, it can help them lose weight, or put on pounds during weight training or bodybuilding.

🔻Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, zinc, niacin , vit b-6.

🔻Eating peanut butter in moderation and as part of an overall healthy diet may provide the following benefits =
1) weight loss
2) Boosting heart health
3) Bodybuilding
4) Managing blood sugar levels
5) Reducing the risk of breast disease

❌Although some people with a known peanut allergy should avoid peanut butter and foods containing the nuts.

🔴(PS. NOT PROMOTING ANY BRAND JUST PERSONAL CHOICE.)

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⭕ DOES ANABOLIC WINDOW EXIST??
MEANS EATING PROTEIN & CARBS AFTER WORKOUT TILL BEFORE 30 MINTS.

❌ CERTAINLY NO , ALL OF THIS IS JUST BU****IT THEORY SPREADING BY UNEDUCATED NONCERTIFIED SO CALLED INFLUENCERS.

🔻 You probably know When you first started lifting many of experienced bro must have told you that you have to take protein & carbs after workout immediately or that session got wasted if you don't.

🔸That bro wasn't knowledgeable at all because the theory goes like this, Many people claim you should eat a post-workout meal during the “anabolic window.” This term refers to the short time after training when your muscles are repairing and recovering. It’s also called the metabolic window or protein window, but there is no any scientific proof to support this theory.

✴️The concept of an anabolic window doesn’t have much scientific proof.Therefore, training to take advantage of this window may not be essential. It’s neither good nor bad for your health.

🟢In only fasted training you may consume protein and carbs immediately after training.

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 coach

⭕ There is HUGE difference between FAT LOSS AND WEIGHT LOSS.

✴️ Many people try to failed understanding this topic. The main thing is Loosing weight is not loosing fat.

🔺I will share here what is the main difference among them so you can implement it and achieve your fitness goals or may help you in fat lose journey.

🔻Let's talk about Fat loss first. It means losing stored body fat. It involves following things.
1) It improves Fitness.
2) Reduce stress on heart.
3) Peak performance & delay aging.
4) Increase metabolism.
5) Fat percentage decrease.
6) Reduce risk for disease.

🔻And weigh loss means losing overall weight which include muscles, stored fat, and water
loss. Let's understand it.
1) It decrease fitness & Strength.
2) Poor performance & early aging.
3) Dehydration.
4) Reduce metabolism.
5) Organs sinks.

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 coach

🔺A "FAD DIETS" are a trendy weight-loss plan that promises dramatic results in weight loss and fat loss. Typically, these diets are not healthy and don't result in long-term weight loss.

🔸Many of these fad diets may lack major nutrients, such as dietary fiber and carbohydrates, as well as selected vitamins, minerals, and protective phytochemicals. By not receiving proper amounts of these nutrients, you can develop serious health problems. In fact, some diets actually can be dangerous to your health.

🔹So you should follow diet which can be sustainable not just for the limited period of time.

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