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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.

Q1.How to lose weight when someone is going through PCOD?

A.In general, irrespective of a person's hormonal problems, two things come in picture.

Firstly, eat in a calorie deficit which is eating less than what our body expends in regular basis.

Secondly, by doing some weighttraining & cardio activities. PCOD is not an obstacle when it comes to fat loss, but results are a bit slower . The person needs to be more consitent & do it in long run.

Q2.How to control cravings ?

A.When a person is on diet, being flexible with foods will help. They can add many varieties of foods and favorites within the calorie intake and macro nutrients limit. Be it fat loss or muscle gain, consistency is the key.

Q3.Workout at home is ideal or not?

Recipe: 

Banana oatmeal pancake with chocolate whey ...

Oats - 40 g
Egg - 1
Banana - 2 medium sized , the more riper the better 
Milk -2 tablespoon
Cinnamon - 1 small stick
Baking powder 1/2 TSP
Butter - 10 GM
Chocolate whey - 1/2 scoop
Almonds- 2 
Preparation

For preparing the Jackfruit Halwa you need 

Jackfruit ripe 15 pcs
Lowfat milk 5 tbsp
Ghee 2 or 3 tbsp
Cardamom 3 crushed
Cashew or almond

In a cooker take jackfruit n milk...n remove from the fire before 1st whistl..remove the lid safely...n grind jackfruit in a mixer grinder..make smooth paste.

Heat a thick pan..add 2 tbsp ghee..add cardamom..add jackfruit...stir well(low flame) continuously.untill. halwa consistency reached...add ghee in between if needed(according to ur macros)..no need of sweeteners..garnish with dry fruits.

Cal-256, F-20g, P-g, C-14g

Recipe By - Liji Jithesh

Spot Reduction a myth!

Q1.Looking for reducing belly fat and arms.

A1. Spot reduction is a tad difficult and is next to impossible. The fat in our body is spread all across the body in same way, unlike the muscles which have a specific name and place- biceps, triceps, calf muscles etc , fat is just adipose all over the body, once you start reducing the body fat % areas which are less, for instance, fingers, face etc would show much more reduced as compared to say  around the belly for the simple reason of being more in area .

Q2. How many times and for how long a beginner should train? What weights one should start with?

Push-up - Right form to protect your shoulders (Part 1 )

Performing push-ups with your arms abducted at 90 degrees, as shown in picture X - a T-shape Push-up, hikes up your traps. This results in closing the space around your rotator cuff tendons, with the risk of impinging it and injuring your shoulder. Further, a T-shape push-up will put immense pressure on your neck and the anterior part of your shoulder.

A-shape push-ups on the other hand, as shown in picture ✅puts your scapula in a better and stable position which stabilises the shoulder joints.