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Intermittent fasting or “IF” is a term used to describe the time between a period of eating and non-eating. Intermittent fasting is not a diet, but rather a dieting pattern. It is making a conscious decision to skip certain meals on purpose.By fasting and then feasting on purpose, intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time.

There are three most popular Intermittent fasting protocols :-

“Endurance (also related to sufferance, resilience, constitution, fortitude, and hardiness) is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. It is usually used in the aerobic or anaerobic exercise. The definition of 'long' varies according to the type of exertion – minutes for high-intensity anaerobic exercise, hours or days for low-intensity aerobic exercise” says, the Wikipedia definition of endurance

We all know, a well defines biceps is something that every man would love to flaunt - in their arm tight t-shirts! But what does it take to have a well define big arms? Without much ado, let me delve into the topics

Our arms are made up of two muscle groups- biceps and the triceps. Bicep muscle has 2 heads- biceps brachii (short head) and brachialis (long head). Tricep muscle has 3 heads- lateral, medial and long head. A lot of people make a mistake by not focusing on the triceps properly. Tricep muscles cover about 60-70% of our arm size.

So that takes us to the first hack:

GIVE YOURSELF TIME TO PREPARE! You can just wake up one day and be like "Hey, I am going to run a marathon in 4 weeks". That's nuts! You can't do that. Your body needs to change and it requires time. It is generally recommended that a newbie should give himself a time of at least 6 months (best if it’s a year). Before attempting a half or full marathon, it is smart to have attempted 3k/5k/10k a couple of times to get the feel of the sport and understand your body. An intermediate or advanced athlete should invest at least 16-18 weeks training before they plan to run.

Recommended days of training

More often than not, most people adhere to working on their glutes only because they want a great body, to look toned and well in shape.

Let us start by understanding the term. Pelvis is the area between our thighs and torso. To make it easy, it is the lower part of the trunk of the body.

The function of pelvis is predominantly to protect the organs responsible for digestion and reproduction. It also connects our lower limbs to the spine and transmits the load from upper body to lower body. But that’s not it. Pelvis has various other mechanical functions on human body. Check the table below:

Watch the recording of the live webinar here - 

1. Should cardio be included? Does it affect mass gain?

To understand maximum recoverable volume (MRV), we must first understand volume. Volume can be calculated simply as weight × set × repetitions.

For example - 50 kg × 6 × 8 = 2400

Now that we have established what volume is, let’s look at MRV. To be fit 3 or 4 days a week of weight training will give you great results, but for best results, you have to be more specific and need to optimise your training a bit further. That is where MRV comes into play.

What is MRV?

The most amount of training that you can do and still recover from is called MRV.

The body gets the energy that it needs from food and then it uses this energy to breathe, generate new cells, think, move around, etc. If you want to gain weight, you'll need to eat more energy than your body needs. There's this scientific term, homeostasis, and it describes the physiological process where a variable is held constant through active regulation. What does that even mean? It means our bodies are actively trying to maintain their current weight. If you eat more energy one day than your body needs, what do you think your body will do with that extra energy? A naturally fat guy might store that as fat, but as hard-gainers, their bodies will try to burn it before storing it. It is very difficult for a skinny guy to put on some good weight (muscle mass). It is because of the ill diet practices and their genetics.

Introduction:

If the title of this article got your attention that means that you my friend belong to a special group of people who for whatever reason is struggling to gain weight.

And I admit that is a strange and frustrating problem to have. Mainly because in a world where most people are trying to lose weight, here you are trying to gain weight. Which in a way is like trying to run up a descending escalator.