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Fitness is a journey

Now you don't need machines and weights to have a full-fledged workout. The resistance bands are the new strength training equipment you need to have a gym level workout experience.
Use Of Resistance Band In Your Workouts

While home workouts are getting more into fame because of the global pandemic and high priced gyms that normal people are not able to afford, you need to know how you can incorporate homemade equipment into your workouts to do exercises anywhere, anytime and at any fitness level.

Resistance bands are the most overlooked piece of equipment as most of us have no idea how to use them. While looking at dumbbells, barbells, and smith machines we can't figure out what it will be used for but learning how to use a resistance band can be a bit tricky.

What is a Resistance Band?

They are thick, elastic rubber bands that come in every thickness, color, shapes, and sizes.

The thickness of the bands which adds on to the resistance spends on various factors. The color of the band is also an important indicator of the amount of resistance the band will provide, lighter colored bands have less resistance compared to the dark color bands.

The role of resistance bands depends on the way you are using it. 

Using bands for assist: The most common way resistance bands are used is to assist with a difficult bodyweight exercise, such as pull-ups. You can use a band to assist with pull-ups by hanging the band to the parallel bars and placing your knees or feet on the center of the band to do the exercise. If you don't need assistance but want to use bands to build more strength, you can do as many repetitions as possible using body weight, and then once you max out, use the band to get a few more reps, just as you would on an assist machine. You can increase the assistance by using a thicker band.

Using bands for resistance: We apply that same concept oppositely. Take push-ups, for example. Using the same principle of variable resistance, you can not only make the push-up harder but also apply the most resistance exactly where you need it.

Loop the band behind your shoulder blades and anchor each end with your hands before beginning your push-up. Remember, the more you stretch a band, the harder it resists, so as you push through the push-up, you're creating more resistance. This is the basic principle of strength training: to work against increased resistance.


Use a band to add resistance to your strongest lifts, such as squats and presses, to build even more size and strength.

Use Resistance bands in your workout.

How will you choose the right bands for your workout? Always picks bands that will be more challenging based on your number of reps and sets. And when you are choosing which types of band you are using look at the type of exercise you will be performing.

If you're just getting started, start by using bands with the least resistance. If you can do 10 to 12 rep of the exercise in your routine with a particular band without any difficulty, shift to a band with slightly more resistance.

But there is always a difference between working hard and compromising with your form. You should aim should be able to control the resistance throughout the length of the workout. If you cant control the band during any rep then you might want to use a lighter resistance band. It puts you at risk of performing the move with bad form-which is counterintuitive to any strength gains you might make from using a harder resistance band.

Benefits of Resistance bands.

resistance bands make you do the work during the eccentric part of your exercise and not just the concentric, unlike the free weights workouts which only make you work one way, using a resistance band will make your muscles work in both the direction. Take an example of barbell curls, when you are doing this movement with a barbell then you are just letting the barbell and putting it back in the resting position where it isn't burning any calories. But just try the movement with a resistance band and you will feel the difference and burn while performing the workout in both eccentric and concentric movements.

This means that the muscles are working in tension for the most part of the workout which ultimately leads to increased metabolism and greater caloric burn.

Another benefit of resistance bands is that it makes an exercise easier and not just harder. Banded deadlifts and pull-ups are perfect examples of this. The elasticity makes the deadlift pull easier, which can help beginners who are new to the barbell deadlift learn the proper form of the exercise.

Banded pull-ups and chin-ups can help people learn the pattern and technique while they're still developing the proper strength. As the movement gets easier, you can switch to a band with less resistance, until you're able to do a bodyweight pull-up, without any help.

Various types of resistance bands


There are mainly 5 types of resistance bands, based on their uses.

Use Of Resistance Band In Your Workouts


1) Tube Bands: also called "handled bands," tube bands basically look like skipping ropes made out of cylindrical rubber tube. On each end, you'll find heavy-duty handles made of nylon or plastic for a safe grip. Most commonly, these bands are used for moves like shoulder presses and biceps curls. Altogether these bands can be used for the whole body workouts.

2) Superbands: These bands are best known for assisting with pull-ups, but they can be used for a variety of workout moves. These are my favorite because you can loop these around a pole, doorknob, foot of a bad, etc., to do rows, chest presses, upright rows, chest flys, lunges, or triceps kickbacks. You can also step on them to give yourself resistance doing squats, overhead presses, biceps curls, or lateral raises.

3) Mini bands: They are large loop bands, but make them small. Just like superbands, these come in a variety of thicknesses and can be used in some seriously creative ways for an insane workout. 

4) 8 shaped bands: Figure-eight bands are made of the same cylindrical rubber as tube bands, but have the shape of an 8. Usually, these bands have a built-in handle on each loop, making them great for upper-body workouts.

5) Therapeutic bands: they are built from the same material as superbands, but are thinner and don't form a loop. While they're typically used in physical therapy for mobility, they can also be used for fitness reasons as well.

10 exercises to do with resistance bands

Resistance Band Bicep Curl

  • Stand with both toes on a resistance band. Hold one end in every hand, palms extended, palms facing forward.
  • Slowly curl your fingers up toward your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body.
  • Slowly lower your palms returned to the starting position. This is 1 rep.
Use Of Resistance Band In Your Workouts


Resistance Band Bent-Over Row

  • Stand with each toe on a resistance band, about hip-width apart. Hold one quit in every hand by means of your aspects, palms dealing with in toward every other. Bend your knees slightly and hinge forward at the hips, keeping your again flat, arms directly, and hands under your shoulders.
  • Bend your elbows to tug the band in the direction of your chest, keeping your elbows near your frame (they have to skim your aspects).
  • Slowly straighten your palms and decrease your arms returned to the starting position. This is 1 rep.
                                             Use Of Resistance Band In Your Workouts

Resistance Band Chest Fly
  • Loop a resistance band with handles onto some thing secure behind you. Grab onto each deal with and maintain your palms immediately out in a T, palms facing forward.
  • Stand with one foot approximately a foot in front of the alternative so your stance is staggered. Stand far enough forward that there may be tension in the band. This is the beginning position.
  • Slowly pull the band to convey the handles to fulfill in front of your body, maintaining your hands instantly, with a slight bend within the elbows.
  • Then, slowly expand your hands returned out to the beginning position. Be cautious to now not permit the band spring again quickly. This is 1 rep.
Use Of Resistance Band In Your Workouts


Resistance Band Chest Press
  • Loop a resistance band with handles onto something secure at the back of you. Grab onto each cope with and keep your hands straight out to the facet, elbows bent at ninety degrees, palms dealing with forward.
  • Stand with one foot approximately a foot in front of the other so your stance is staggered. Stand far enough ahead that there is tension in the band. This is the beginning position.
  • Slowly press the handles forward and straighten your fingers, until your hands meet in the front of your body.
  • Then, slowly bend your elbows and convey the handles lower back toward your chest to go back to the beginning position. Be careful to not let the band spring back quickly. This is 1 rep.
    Use Of Resistance Band In Your Workouts
Resistance Band Lat Pulldown
  • Loop a resistance band over a robust anchor above you.
  • Stand with one foot about a foot in front of the opposite so your stance is staggered. Stand far sufficient forward that there's tension within the band. This is the beginning position.
  • Grab onto one give up of the band with every hand and enlarge your hands toward the ceiling at a mild diagonal. Your torso must be upright and leaning barely forward. Keep your core tight, lower back flat, and chest lifted.
  • Slowly pull your palms down and out to shoulder height. Hold for a moment, squeezing your back and shoulder blades tight.
  • Slowly expand your fingers again out to the starting position. This is 1 rep.
Use Of Resistance Band In Your Workouts


Resistance Band Lateral Lunge 
  • Loop a resistance band round both of your ankles. Stand up directly along with your legs together and maintain your palms together in the front of your chest (as shown) or vicinity them in your hips. This is the starting position.
  • Take a big step (approximately 2 ft) out to the proper. When your foot hits the ground, hinge ahead on the hips, push your butt again, and bend your proper knee to decrease right into a lunge.
  • Pause for a second, after which push off your proper leg to go back to the beginning position.
  • Repeat on the alternative leg. That's 1 rep.
Use Of Resistance Band In Your Workouts


Resistance Band Lying Lateral Leg Raise
  • Lie for your left side and loop a resistance band round your ankles. Extend both legs out directly, stacking your proper on top of your left. Bend your left elbow and prop your head up with your hand. Place your proper hand at the floor in front of your chest for support. This is the beginning position.
  • Slowly raise your left leg, retaining it straight and squeezing your butt. Lift it as high as you can however stop right before you sense your lower returned start to arch.
  • Slowly lower your leg lower back to the starting position. This is 1 rep.
Use Of Resistance Band In Your Workouts


Resistance Band Single-Arm Triceps Extension
  • Stand with your right foot approximately a foot in the front of the left so your stance is staggered. Loop a resistance band around your left foot and keep onto the cease together with your proper hand in the front of your body at waist height. Grab onto the alternative give up of the band together with your left hand, and maintain it at the back of your head with the aid of your neck. Your left elbow have to be pointing up in the direction of the ceiling. This is the beginning position.
  • Extend your left hand toward the ceiling until your elbow is directly. Then decrease it lower back to the beginning position. This is 1 rep.
  • Do all your reps on the left arm, and then switch facets and repeat at the right.
Use Of Resistance Band In Your Workouts


Resistance Band Squat
  • Take a long resistance band and step on it with hip length apart. push your arms up as you go down.
  • Bend your knees and push your hips returned as you lower right into a squat. Keep your middle engaged, chest lifted, and returned flat.
  • Push thru your heels to face again up to the beginning position. Squeeze your butt at the top. That's 1 rep.
Use Of Resistance Band In Your Workouts


Resistance Band Upright Row
  • Stand with each ft on a resistance band about hip-width apart. Hold one quit in each hand, arms in the front of your body, palms dealing with you. Depending on the brand you're using, you may want to move it in front of your body (as shown) to feature some greater slack.
  • With your again straight, core engaged, and chest lifted, slowly elevate your arms to shoulder height. Your elbows ought to make bigger out to your facet.
  • Squeeze your shoulder blades on the top and hold for a second.
  • Slowly decrease your hands returned to the beginning position. This is 1 rep.
Use Of Resistance Band In Your Workouts


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Proteins are vital nutrients that help the body In building muscles, lose fat, improve your immunity, or have maintained your overall health.

What Are Proteins? The Best Sources Of Protein!

When it comes to building your physique or losing weight, the consumption of protein plays an important role in your journey of weight gain or weight loss, the obvious question we all face is how much protein do you need? from where will you get those proteins in your body? can you get proteins from a vegetarian diet?

But depending on your body goals your protein source and the amount you take are going to vary. 

But first, you need to understand what is protein and what does it do

What are proteins and their role in building muscle?

Protein is indeed important for your performance when you start any kind of physical activity, it’s also necessary for other bodily functions, too. For instance, it helps keep you feeling full and aids in rebuilding all of your muscle fibers. 

Individuals who have started to work out or do any other kind of physical activity which may include weight lifting, running, playing any kind of sports require more protein than the average person due to the extra stress we put on our muscles.

Which type of proteins is the best?

There are so many different types of protein options out there, it can feel overwhelming at times. Below are the types of best sources of proteins-

Whole food proteins or lean proteins

Your body benefits most from whole-food sources of protein because, in addition to the protein, you also get the vitamins, minerals, fats, and carbs these foods offer—which are all essential for keeping you healthy and boosting your performance as you keep working out. Plus, the less processed a food is, the easier our bodies can digest it. I recommend that whenever it comes to proteins try to consume whole natural foods as you will be getting other beneficial nutrients which are also essential for the body. A moderate amount of red meats and mutton is suggested but you can consume chicken breast and eggs as they are much healthier.

Chicken - A chicken breast has 57g of protein
Beef - 100 gm has 26g of protein
Egg - An egg has 6g of protein
Fish - 100 gm has 45g of protein
Yogurt - 100 gm has 14g of protein

Vegetables have roughly 3 to 4 grams of protein per 40 calories. It is unlikely that they will form a substantial amount of your dietary intake due to their filling nature, but they are indeed decent protein sources from a caloric perspective. Below are some vegetarian protein sources

Soya panner - 1 cup has 15g of protein
Dals - 1  cup has 18g of protein
Beans - 1 cup has 15g of protein

What Are Proteins? The Best Sources Of Protein!

Proteins for vegetables

Supplement-wise, a rice/pea blend as well as soy appear to be viable vegan protein sources. Soy food products are good options, as are vegetables themselves if you can eat sufficient amounts of them. Most of the vegetarian food have high carb content than protein. Most roots like pumpkin, potatoes, etc have a greatly increased amount of carbohydrates. Additionally, although some grains can indeed have a high protein content, the majority of grains eaten in a standard diet tend to have a large degree of carbohydrates relative to protein.

The powdered form of protein

Protein-packed powders can—and should—be used for convenience. The importance of a protein supplement is only important if you don’t consume enough protein your diet. A protein shake consumed within 30 minutes after the end of your workout can be useful if you’re on the go and need a quick, easy hit of protein. That said, powders aren’t something you should rely on multiple times a day, since they are processed, and your body is more efficient at using nutrients in their most natural forms.

If you are consuming less amount of proteins throughout the day because of your schedule, then you can add whey into your diet to increase your protein intake. 

What Are Proteins? The Best Sources Of Protein!


But if you have a high caloric diet and are getting enough from your food itself then it's not necessary that you need to take up a protein shake in your diets, and the quality of your protein will not matter as the body will itself convert it into essential amino acids.

There are many different types of protein out there, but you should only use those that contain all essential amino acids, which help in muscle protein synthesis, or the process of building muscle mass. Protein powders are made from one of two milk derivatives: whey or casein. Or they can be built with a plant-based amino acid source, such as soy or peanuts.

Takeaway

Focus on your diet and the number of proteins, carbs, and fats you are consuming and don't bother about the amino acids or quality or absorption speed of the nutrient. 








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Many people think that they should eat five, six, or even seven times each day to build muscle. It's our assumption that if we don't eat enough food we would be starving and would not be able to maintain a high muscle to fat ratio.
How many meals you need to eat to build muscle?

First, we need to maintain a caloric surplus diet. You need to provide the body with a surplus of calories, which will be used as an additional supply of energy to produce new lean muscles.
Now, that intermittent fasting has come to picture the idea of consuming meals frequently is fading out. Instead of people consuming 7 meals they are likely to experiment by only eating 1-2 times a day. Intermittent fasting helps in losing stubborn fat together with building muscles.
The body composition remains the same when you burn the same amount of calories that you are consuming. Well, in theory, a pound of muscle is almost equal to 3000 calories, which means if you are aiming to gain a pound of muscle each week then you need to increase your total calories to 3000.
Calorie counting can be a pain in the ass but that is what we have to do people, to guarantee success. It's important because this way you will have a knowledge of how much lean muscles you are gaining with minimum fat accumulation.
Gaining a pound of lean muscle mass in a week's time is what is considered as optimum if you are gaining more weight maybe it's because your muscle to fat ratio is increased which is not what we want.

Estimate your muscle gain

To check your progress it's very important for you to measure your muscle gain. An increase in your bodyweight doesn't necessarily mean you have gained muscle mass. The rule is to check your body fat% every 4 to 6 weeks to have an exact knowledge of whether you are gaining lean muscle mass or fat tissues. I would recommend you to use one method for the entire duration of gaining so that there is no miss calculation occurring.
How many meals you need to eat to build muscle?

Myths on the frequency at which we should eat while we are bulking.

1) If you are having small amounts of food frequently throughout the day, then your rate of metabolism also increases in small amounts. And if you are eating big amounts of food then your rate of metabolism will be big. This is only true in theory. 
According to research conducted on athletes, the results were something different. It showed that the rate of metabolism was highest with 3 meals a day instead of 14. The amount of food was the same the body type was also the same. So the implications of this research are pretty cool.
2) You won't lose muscle mass if there is a big gap between the last meal you ate if you keep on working out. If you train at least three times a week and reducing the times you eat, it won't cause any muscle loss.
3) If you ate a big protein-filled meal even just once during the entire day you’d have a steady supply of amino acids all day long for your muscles. Also, protein digests fairly slowly. The fastest digested protein that is whey isolate takes about an hour to digest 10g and casein which is the slowest takes about 10 hours to digest 3-4g.
 4) Your body will not enter mode 'starvation mode' soon. It takes 8 to 10 hours to digest a big heavy meal. There are certain hormones that induce the body whether to go into starvation mode where it increases its fat storage. But that has nothing to do with how many times you are in a day but related to the number of calories and carbs you are consuming. To start your body's starvation mode you need to stop consuming food for at least 60 hours.

How many meals should you eat while you are gaining muscles?

The question comes down to two things 
1) How many calories are you comfortable in eating at one go? If you can consume 1000 calories in just a meal then you don't need to eat so frequently consuming the same amount of calories 3 times a day will suffice your calorie need. But if your stomach complains after 700 calories you might need to eat four meals + a snack. There are lots of tricks to boost your meal calories—different macronutrients will fill you up to different amounts, liquid calories are easier on your appetite than solid calories, etc.
2)How many meals can you fit into your daily schedule? Most of the people find it difficult to eat because of their daily schedule. some are students, office goers, teachers, etc, and don't usually have time to eat 6-7 times a day. It's not important to eat frequently to reach your daily caloric need. You need to fit in your schedule proper meal timings where you are consuming enough calories in one meal timing. breakfast lunch and dinner are the basic timings where you can fill your daily need of calories, on top of that you can add a snack time between lunch and dinner or between breakfast and lunch. In that way, you can get additional amounts of food even in your busy schedule.

Liquid Calories

How many meals you need to eat to build muscle?

Finally, the last advice that I would like to give all of you is to include liquid calories in your diet.
Trying to eat whole foods with such a high-calorie intake can cause some digestive strain for a number of people, so I would suggest taking the high-calorie shake with added protein.
Mix together some milk, protein powder, almonds, a scoop of peanut butter, bananas, and, if you want, some ground-up oatmeal to boost the calorie intake.
This is a fast and easy way to get more calories without feeling like you’re eating—yet again. Some people who want to gain muscle as fast as possible will start to feel like they never stop eating, so using smoothies and shakes can help out with this issue.

Takeaway
So there you have the top points to remember as you construct your diet for muscle gaining. If you take the time to plan out your daily meals and snacks, making sure all nutrients are covered and your calorie intake is met, it will pay off dramatically in the results that you see. It is a lot of work—but well worth it!

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Its time to discard all the old school knowledge about dieting and weight loss methods. 

What Is Keto Diet? And Should You Try It?


We have always been told that fats are something that has adverse effects on our body making us fat and causing health problems.

Then with time came the concept of "healthy fats" that have shown benefits in improving our health condition as well as help with weight loss.

And now Carbs are out. Fat is in. At least that’s the case if you believe the ketogenic diet.

The question comes down to whether keto is good? 
yes and no.

Ketogenic diets superiority over other diets for fat loss and gaining muscle is still in doubt

I am not saying that it has no value, to let you know if this diet is good or not, I went through all your questions on the keto diet and came up with answers so you will be able to decide for yourself if it is the right thing for you do or not.

What is Keto Diet?

The diet is about consuming high amounts of fat, a moderate amount of protein, and a very limited amount of carbs. It’s usually broken down to 75, 20, and 5 percent of your daily calories.

The important part of the diet isn't the high amount of fats, it is the low amount of protein you are consuming.

After you follow the diet for a few days, your body enters ketosis, which means it has started to use fat for energy, and protein can be converted into glucose in your bodies. People who are new on the diet find it helpful to track whether they’re in ketosis with a urine ketone strip or a blood-prick meter.

Reason for keto diet to have low carbs?

So the main energy source of the body is the carb and stored glycogen in the liver and muscles. The body prefers carbs as the most efficient energy source and finds other sources once they deplete.

When you are in a ketogenic diet, you are cutting down your carbs drastically that forces the body to enter in a state of ketosis, which means that the liver is forced to turn fats into fatty acids and ketones which are by-product compounds used to produce energy.

This is the main difference between the keto diet and other low carb diets. The consumption of high dietary fats without which the body isn't able to produce ketones and enter into ketosis. You need to check if your body has entered into ketosis by doing a urine test. 

Your body adjusts with the amount of fat you are consuming and uses it for energy because of ketosis. It takes several weeks for our body to adopt such a change in our diet.

Your brain is the primary user of your body’s carbs and glycogen. Without that fuel, your entire central nervous system feels the effects. You can experience brain fog, dizziness, and extreme fatigue at the start of this diet.

Can Keto diet help in Building muscles?

There are mixed results shown by many types of research that took place. If you are looking to burn fat and build muscle you need to keep your calories count in check. There are no physiological shortcuts. Calories still matter, and while they aren’t the only thing that matters for fat loss, you still have to maintain a caloric deficit to lose fat.

What Is Keto Diet? And Should You Try It?

Eating an adequate amount of proteins is essential for building muscles.
That’s because protein is the building block of muscles, which means that you need to consume more protein than your body breaks down through natural processes when trying to build muscles Source.
Most studies suggest that eating 1.5 - 2.0 grams of protein per kg of body weight is ideal for building muscle Trusted SourceTrusted Source.
There’s some concern among keto dieters about consuming too much protein because it could encourage your body to use gluconeogenesis — a process in which amino acids are made from protein, which could stop your body from making ketones. Trusted Source.
However, studies have shown that people can safely consume around 2 grams of protein per kg of body weight and stay in ketosis. Trusted Source.Trusted SoTrusted Source

Track your carb intake

Traditionally, carbs make up the bulk of the calories on a muscle-building diet.
However, if you’re trying to stay in ketosis, then you need to restrict carbs.
To reach and stay in ketosis, most people need to eat fewer than 50 grams each day, although the exact value can varyTrusted Source.
You may find that timing your carb intake around your workouts can be beneficial, especially if you believe your performance is being affected.
This strategy is known as a targeted keto diet, in which you consume your daily allowed carbs around your workouts to aid exercise performance. Trusted Source
If you’re struggling to complete workouts, you could try a targeted keto approach. Otherwise, feel free to consume your carbs whenever it suits you best.

Increase your fat intake

keeping a check your fat intake is incredibly important on the keto diet.
That’s because your body relies primarily on fat for fuel when you limit carb intake and are in a state of ketosis.
After accounting for protein and carbs, fat should make up the rest of your diet.
Protein and carbs provide 4 calories per gram while fat provides 9 per gram of energy. After subtracting your protein and carb needs from your daily calorie needs, divide the final number by 9 to determine your daily fat requirements.
For example, a 70-kg person on a 2,300-calorie muscle gain diet may eat 110 grams of protein and 50 grams of carbs. The remaining 1,660 calories can be taken up by 185 grams of fat.
These guidelines tend to align with standard keto recommendations for fat intake — 70-75% of your daily calories.

Is the Keto diet safe?

The only problem the people face is the amount of protein they are consuming. If you are consuming less you will lose muscle mass and if you consume more you will come out of the state of ketosis.
The body finds breaking down of protein and using it for energy much easier than producing ketones.
The bigger issue that comes with consuming more amount of proteins during a keto diet is that your body enters a state where ketones accumulate in the body and decrease blood ph level.
While people might think that they can binge eat on greasy and oily products and still lose weight, it's very important to eat dietary fats from whole natural sources such as red meat, dairy products, olive, coconut oils.
Lastly, eating more amount of proteins during a keto diet increases the chances of having keto diets. High protein isn't the sole reason for having kidney stones but keto diet with high protein can lead to such a state.

Conclusion

So ketogenic diet is a fairly rigorous way of dieting but if we can keep up with its strict rules it has shown that it can be an effective approach towards fat loss. 
If you can stick to it for a long period then nothing is better than this diet.
What I would suggest is to keep track of your diet. It will help you if you are increasing your proteins or decreasing your fat intake. It will take time for you to see results but once the body gets adapted to this form of eating then you can have your desired fitness goal.


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