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It can take anywhere from 6-8 weeks or more to see results from your program. That can be discouraging as so many of us are living in an instant world - we expect results and changes instantaneously. Don’t get discouraged. Know that your hard work is paying off, even if you don’t see the results you’re looking for on the scale right away.

A few other ways to track your progress as you go can be the fit of your clothing, being able to complete more challenging or longer workouts, or taking progress photos and comparing as you continue your journey. It’s all of the little wins along the way that help keep you going, so keep cueing into your body and all of the smaller successes and changes you see along the way and celebrate them!

How build a muscle being a student

• Breakfast - Gainer Shakes
High calorie smoothies are a great way to add calories and get an extra boost of nutrition. When someone is experiencing unintended weight loss or just needs to gain a few pounds, calories.

• Bulking Lunch - 1 to 2pm
Generally, bulking is meant to increase muscle mass and strength, whereas cutting is intended to shed excess body fat while maintaining muscle mass.

• Mid Lecture Snacks
That is especially true during the long hours spent studying. Snacks help as a bridge between meals and can prevent excessive hunger while helping with portion control and mindful food choices. Smart snacking also promotes energy levels, stimulates metabolism, and stabilizes blood glucose.

• Workout after College
Regular exercise boosts brain health, and a fit brain is generally able to learn, think and remember better. But a few recent studies offer an additional exercise-related tip: time your workouts for just after a study session, and you might better retain the information you just learn.

• Post Workout Meal (PWoM) - Bulking Burrito
After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It's especially important to eat carbs and protein after your workout.

• Pre Bed Snack - Hit them calories
A protein-rich snack will help your body continue to burn fat while you're asleep and can keep your blood sugar stable, letting you get more restful sleep. That being said, a major factor when it comes to whether late-night eating causes weight gain has to do with what kind of meal or snack you have.

Fitness review

By Sukalpa Das

Being into Fashion, it is a part of my job to stay fit and toned. But I wanted to learn more knowledge and scientific methods to avoid injuries and accelerate fat loss while building muscle.. "BWOW.fit" was the one stop solution to garner such informative sessions. I am proud to call myself a student from this app where scientific knowledge is backed by pure expertise and experience of our mentors.

A review that best explains that it's great to grow and keep developing.
Thank you.

Republic Day is a national holiday in India, when the country marks and celebrates the date on which the Constitution of India came into effect on 26, January 1950, replacing the Government of India Act (1935) as the governing document of India and thus, turning the nation into a newly formed republic. The day also marks the transition of India from an autonomous Commonwealth realm with British Monarch as nominal head of the Indian Dominion, to a fully sovereign republic in the Commonwealth of Nations with the President of India as the nominal head of the Indian Union.

A very happy Republic Day from BWOW to everybody.




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Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

Makar Sankranti or Uttarayan or Maghi or simply Sankranti, also known in Bangladesh as Poush Sankranti, is a harvest festival day in the Hindu calendar, dedicated to the deity Surya (sun). It is observed each year the day Sun enters the Capricorn zodiac which corresponds with the month of January as per the Gregorian calendar. It marks the first day of the sun's transit into Makara rashi (Capricorn). Makar Sankranti is observed with social festivities such as colourful decorations, rural children going house to house, singing and asking for treats in some areas, melas (fairs), dances, kite flying, bonfires and feasts.

Happy Makar Sankranti everybody from BWOW.

Lohri is a popular winter folk festival celebrated primarily in the Indian Subcontinent. The significance and legends about the Lohri festival are many and these link the festival to the Punjab region. It is believed by many that the festival marks the passing of the winter solstice. Lohri marks the end of winter, and is a traditional welcome of longer days and the sun's journey to the northern hemisphere by Hindus and Sikhs in the northern region of the Indian subcontinent. It is observed the night before Makar Sankranti, also known as Maghi, and according to the solar part of the lunisolar Vikrami calendar and typically falls about the same date every year (13 January).
Lohri is an official holiday in Punjab, the Jammu region of Jammu and Kashmir and Himachal Pradesh. The festival is celebrated in Delhi and Haryana but is not a gazetted holiday. In all these areas, the festival is celebrated by Hindus, Sikhs, and Muslims. In Punjab, Pakistan it is not observed at official level, however Christians, Hindus, Sikhs and some Muslims observe the festival in rural Punjab and in the cities of Faisalabad and Lahore.

Happy Lohri to everybody from BWOW.




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National Youth Day is celebrated every year in India on January 12. January 12 began to be celebrated as National Youth Day in honor of Swami Vivekanand who was born on this very day. Swami Vivekanand was a renowned Hindu monk who believed in people, especially the youth, and that the future of the country along with the world can be improved if its people are true, unselfish and educated, this day is not just celebrated in India but the Ramakrishna Mission branches present all over the world also celebrate the Youth Day. The National Youth Day is also known as Yuwa Diwas and every year a new theme is decided for celebrating this day.

Take risks in your life, If you win, you can lead! If you lose, you can guide! If the world were guided by youth, it would be a better place.

A very happy Youth Day to all from BWOW.

It is common for large processions to go through markets in India on Guru Gobind Singh Jayanti. People sing devotional songs during the procession and share sweets and a cold drink or a sharbat among the adults and children. There are also special prayer gatherings that are held at places of worship known as Gurudwaras. Special dishes that are unique to this occasion are prepared and served during the festivities.

A very Happy Guru Govind Singh Jayanti from BWOW to everybody.

Evidence shows regular physical activity benefits both the body and mind. It helps reduce high blood pressure, helps people manage their weight and reduces the risk of heart disease, stroke, type two diabetes, and various cancers. It also improves bone and muscle strength and increases balance, flexibility and fitness.

Jason said: “If you are not regularly active, start slowly and with low intensity activities, like walking and low impact exercises. Start with shorter amounts, like five to 10 minutes, and gradually build up to 30 minutes or more continuously over a few weeks. It is better and safer to be active for short periods more frequently, than to try and be active for long periods when you are not used to it.

“Also, choose the right activity so that you reduce the risk of injury and that you enjoy the activity. Choose the right intensity according to your health status and fitness level. You should be able to breathe comfortably and hold a conversation while you do light- and moderate-intensity physical activity.”
Jason added: “Any physical activity is better than none. Start with small amounts and gradually increase duration, frequency and intensity over time.

“Being active during the Covid-19 pandemic is challenging for us all. Because the opportunities to be physically active seem to be more restricted, it is even more important to plan in every day the ways to be active and to reduce the time spent sitting for long periods. Put simply, it is a critical time to ensure we all move more and sit less.”