IPS fitness

Stretching is the activity of gradually applying tensile force to lengthen , strengthen , and lubricate muscles , often performed in anticipation of physical exertion and to increase the range of motion within a joint . Stretching is an especially important accompaniment to activities that emphasize controlled muscular strength and flexibility, such as ballet, acrobatics or martial arts.

The fitness professional emphasizing the importance and quality of a stretching injuries in the future . program is more likely to succeed with their client in increasing flexibility and preventing injuries in the future.

One more added





👉IPSFITNESS 👈

See yourself in the mirror....then said you can do this..... Bcoz you have lots of patience.





👉IPS FITNESS👈

The days that break you
are the days that make you.







👉IPS FITNESS 👈
Learn more grow more

Team SampoornMe





👉IPS FITNESS👈

Focus on your goals
Not your fear

THE ABCS OF BCAAS
BCAAs are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body’s muscle protein. They’re “essential” because your body doesn’t make them on its own—you have to get them from food and workout supplements. Like other amino acids, they’re the building blocks of protein. But these particular aminos may also help preserve muscle glycogen stores, which fuel your muscles and minimize protein breakdown during exercise. Translation? BCAAs can help you get more out of your daily gym sessions.

REVVED UP TO MAX OUT
BCAAs fuel your skeletal muscles during training, which can help give you the edge you need to push your limits. Supplementing with BCAAs helps preserve your stores of glycogen—the primary fuel your muscles use for energy production. This means your body has a reliable energy source to tap into while you work out, which can keep you going. Plus, abundant glycogen stores keep your body from breaking down muscle protein for energy instead. That’s why BCAA supplements are a win-win for your muscles—they help sustain and safeguard them. That’s potentially more energy, more reps and more gains.

BETTER RECOVERY, BIGGER GAINS
BCAAs can also help enhance muscle protein recovery after your workout, especially when you consume them with carbs. Emerging research suggests that leucine is the star player of BCAAs when it comes to regulating genetic signaling pathways involved in muscle protein synthesis. That’s why quality BCAA supplements have a higher ratio of leucine to isoleucine and valine. A typical daily dose includes five grams of leucine, four grams of valine and two grams of isoleucine.

HOW TO LOAD UP
BCAA supplements can be consumed before, during and after exercise. Whey protein drinks provide the complete spectrum of all three special aminos. For optimal results, use them in conjunction with a healthy and balanced diet. If you’re looking for an extra leucine boost, make sure brown rice and whole-wheat foods are a part of your regular diet. Nuts like almonds and cashews are rich in isoleucine, and for valine, go for dairy, grains, mushrooms and peanuts. Animal products like red meat, fish, eggs and chicken—and vegetarian alternatives like soy—are all also chock full of BCAAs.

What is the difference between whey protein and mass gainer?

Mass gainers are protein too. Normally mass gainers supplies 22 to 35% of protein where as Protein powder as such supplies more than 60% proteins. Mass gainer contains more calories than regular whey protein. Mass gainer contains larger amounts of carbohydrates and fats to boost your calorie intake. Both are used for muscle recovery & muscle growth. Good mass gainers contain non sugar complex carbos for prolonged energy supply.

2. What would suit any one if one wants to build muscles?

If someone is a hard gainer or someone who doesn’t gain weight easily and want to build a significant amount of muscle mass, then mass gainer would be suitable for him. If one wants slow gains with controlled body fat percentage, a whey protein would probably be enough. Alternately, you can also use both mass gainer and whey protein to avoid gaining too much fat.

3. What if one wants to lose fat? Does one still need protein?

If someone has already built sufficient muscle mass and ready to cut fat, then whey protein would be suitable because his body still needs to hang on to the muscles one have already built. This prevents muscle catabolism from all the cardio one do to lose fat. This is important so that after one have lost the unwanted fat; there will still be muscle definition.

4. Isn’t whey protein only for cutting purposes?

Whey protein is suitable for both bulking and cutting phase. It’s just that some people prefer using mass gainer for bulking purposes, and some people (who gain weight easily such as mesomorphs and endomorphs) use only whey protein to build mass because of the fear of unwanted calories.

5. What if one doesn’t work out and just take protein/mass gainer? Will one grow?

The purpose of protein is to aid muscle recovery and repair muscle tissues so that the muscles can grow bigger and stronger. If one does not work out, then there is no need for recovery. Since his body does not store protein, it will just be a waste of money. If he takes mass gainer without exercising, there is a chance that his daily caloric input is more than his output, and he might gain fat instead of muscle and he is just wasting money buying supplements.

6. Could I take too much protein?

If one have any liver or kidney problems, or family history, please check with a medical practitioner first. The body will generally consume the protein it needs and excrete remaining nitrogen in urine, after the protein has been broken down. This is why it is important to have healthy liver and kidney functions. If one is taking a high protein diet from supplements and diet, just make sure he is drinking plenty of water.

Protein=22 Amino acid