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ZODIAC

Found 16 results

  1. The Indian cricket team is surely one of the leading contenders for the ICC World Cup 2019 with a great roster, the Board of Control for Cricket in India (BCCI) had a tough time limiting to a 15-man squad just because of the kind of talent that was available at their disposal. While the selectors had to drop great players like Rishabh Pant and Ambati Rayudu, who, any other team would give anything to have, here's a list of five key players who would lead to the success of the Men in Blue this World Cup: 1. Virat Kohli © Reuters Even if Virat Kohli was not the leader of the squad, he would have been India's most valuable asset. After having the greatest year cricket in 2018, the batsman in Kohli continues to stay atop ICC World rankings in Test and ODI formats of the game. Having featured in 227 ODIs in the Indian kit, the skipper has already scored 10,843 runs and has a batting average of 54 in England, where the World Cup will take place. 2019 has been kind to the cricketer who notched 3 centuries in 11 matches this year. 2. MS Dhoni © Reuters Considered as the incognito captain of the team, Dhoni's skills as a middle-order batsman and still, a top-notch wicket-keeper give Team India the edge they need to become the world champs. Having played under pressure in and World Cup final and winning the trophy with a bang only adds to his already impressive resume. In 341 ODI matches throughout his career, Dhoni has scored 10,500 runs till date. Despite a nagging back injury, Dhoni took his IPL franchise Chennai Super Kings to the final while scoring 314 runs in 10 matches. In 2019, Dhoni has played 8 innings in which he has put up a total of 327 runs. 3. Jasprit Bumrah © Reuters The bowling attack of Team India will be spearheaded by 25-year-old Jasprit Bumrah who has been in tremendous form for the whole of 2018 and 2019 which not only helped his side restrict their opponents to small totals but also provided the pacer with the top rank in ICC World rankings in ODIs. Bumrah has played in 49 ODI games in his professional cricketing career and collated 85 wickets, 28 of which came in 2018 alone, with an impressive economy rate of 4.51. 4. Hardik Pandya © Reuters Hardik Pandya is a classic example of hard work paying off. Ever since making his ODI debut against New Zealand in 2016, he has quickly become an integral part of the national cricket squad as a talented all-rounder and is extremely useful as a death over bowler and a middle order batsman. In 45 one-dayers played by the all-rounder in the Bleed Blue jersey, Pandya has scored 731 runs with a scary strike rate of 116.59 while also scalping 44 wickets at a 5.54 rate of economy. 5. Kuldeep Yadav © Reuters Kuldeep Yadav just had an abysmal season of the Indian Premier League with Kolkata Knight Riders and was benched midway through the month and a half long event for the same. Nonetheless, the Chinaman has enough tricks up his sleeves to stun opponents with the ball and might as well be that x-factor of the team. In 44 ODIs, Yadav has already dismissed 87 batsmen off the crease at the economy rate of 4.94, which is extraordinary for a spinner. In 2019, while the lefty has been a little more expensive than his career average, he has taken 20 wickets ahead of the World Cup.
  2. There used to be a time when steroids were relatively hidden under the covers at the gym. The dudes using it would attribute their gains to some weird diet and training protocol or some garbage supplements that they were using. Not many were open to the fact that they were sticking needles up their butt to look a certain way. Nowadays, steroids have become very common where almost every second guy has had some or the other experience with it. I would not be underestimating when I say steroids are as common as BCAAs in the gym nowadays. The frightening part is the openness and the willingness to use these drugs to look a certain way. The much more frightening part? Unqualified people giving advice and prescriptions on drug pharmacology. I have written a comprehensive article on the bad and the ugly of steroids , which should help you get a better picture. © Getty Images In this article, I want you to think and ask yourself these questions before you decide to do steroids, as at the end of the day, it is your body: 1. Do You Want To Compete As A Pro Bodybuilder? Forget about looking good for a moment. Most bodybuilders use anabolics as they have dedicated their lives to building muscle and getting on stage with others just like them to win competitions. Is that your goal? Do you really want to be a bodybuilder and live that life? If the answer is a no, you do not really need to take steroids. Here I am not saying that you should definitely take steroids to become a bodybuilder. There are shows out there which do comprehensive drug testing and are in reality natural shows. The first thing here is to ensure that you want to make bodybuilding a profession. Doing it the enhanced way or not comes after that. 2. Have You Dedicated Enough Time To The Process? If you look at the top pro bodybuilders, they never jumped on steroids on their first or second year of working out. They developed their work ethic, discipline, and maximized their genetic potential by doing bodybuilding naturally for 5 - 10 years before jumping the gun. Most kids these days think that in their second or third month itself, they need to pop steroid pills or stick injections up their butt. © Getty Images Not only will you not get the maximum out of it, but your basics will also be terrible both in terms of nutrition and training which are the base of bodybuilding. 3. Are You Medically Fit For Steroids? Steroids can potentially have a lot of medical side effects ranging from cosmetic issues of baldness or acne and much more severe issues like stress on the liver, kidney, heart, etc. There have been numerous cases of deaths related to overdosing of steroids or previous medical issues getting severe resulting in death due to steroids. Speak to your doctor and have them onboard to keep a continuous check on your health markers if you decide to jump on gear. 4. Are You In A Good Mental Space? There have been many reported cases of drug abuse, where people got aggressive doing steroids or roid rage and lost their cool and did some harmful things. © Getty Images If you are someone who is continuously stressed or has a very stressful lifestyle, using anabolics may not be the best choice for you until you sort yourself out on this front. Another dilemma with steroids is that once you come off (which many pro bodybuilders do routinely), your strength and muscle won't be the same as that on drugs. Would you be able to deal with that? Would you be able to tame your ego and handle your frustration when you do not look the same at the gym or be able to lift the same heavyweights? 5. Do You Have The Dough To Afford It? Most cheap drugs that are passed on by gym gurus are poor quality drugs or those made for animal use or in underground labs. Not only the quality, but the side effects of these drugs are also nasty. The good quality stuff comes at a price. Add to that the regular blood work, medical tests, your nutrition cost, your training cost, etc. will add up. It is the same as any other sport at the elite level, it takes a lot of time, effort, and money. If you do not have the cash for it now, is it worth taking all the risks by using poor quality stuff? Author Bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  3. Ronaldo has the best physique among his counterparts in the sport and is one of the best athletes in the world. His day begins with a team practice session that lasts for about 3-4 hours, which includes football drills, HIIT drills, sprinting and weight training exercises. Ronaldo trains in the gym for 4 days/week. His lifting routine primarily focuses on enhancing strength, speed and a little bit of hypertrophy. This type of training is extremely beneficial for athletes. © Reuters Here are six tips that can help you in getting a body similar to that of the Juventus star: 1) Focus On Nutrition: For your body to look jacked, you need to get rid of excess body fat. To get rid of it, get into a state of calorie deficit. A calorie deficit is when you consume fewer calories than is required to maintain your current body weight. Lower body fat is required to showcase your muscles. For most guys, this is 7 to 10% body fat. © Unsplash 2) Pick A Sport: Sports can really help you to in staying active. Pick any sport whichever you like and enjoy it 2-3 times per week. 3) Lift Weights: Weight training is the base to look jacked like Ronaldo. Weight training has various benefits like improving your concentration, building muscle, burning fat, improved *** life, less risk of injury, etc. Hit the gym 3-4 days in a week and be consistent with it. Incorporate compound movements and isolation movements. Learn the motor-skill pattern to build your core strength. © Unsplash Full body movements like the squat, the bench press, the deadlift or the overhead press engage and train your core. Implement big movements properly in your training plan so that you can lift heavy overtime and gain a good amount of muscle. 4) Cardio- Doing some cardio will not hurt your gains if you take care of your nutrition. Cardio can help you to condition your physique, however, cardio can also be a problem if you do too much of it. You can do any form of cardio like HIIT (high-intensity interval training) or LISS (low-intensity steady state). 5) Sleep- Your body will never show signs of improvement if your sleep pattern is not on point. What do I mean by this? You need to get at least 6-7 hours of deep sleep. A good range is 7-8+ hrs for better recovery outcomes. Some might require more than 8 due to their genetics and stress. If you are not able to get at least 6 hours then you might face sleep deprival effects. 6) Supplements- Supplements can really help you fill the gaps. You don't have to take a ton of it and especially not bullshit ones like BCAAs, fat burners, testosterone booster, etc. In fact, I would suggest you take the effective ones like: 1) Whey Protein- Whey protein is more of a convenience food which can help you to fulfil your protein gap. Mostly required by vegetarians and vegans who find difficult to complete their protein intake per day. © Reuters 2) Creatine- Creatine can help you to look fuller overall. It also helps you to increase strength and lean body mass. 3-5g/day intake is sufficient. 3) Caffeine- Caffeine is a stimulant which can help you boost your mood before any intensive work. It boosts your performance in the gym and helps you do more work in a short time. A couple of shots of black coffee will do the magic. To achieve Ronaldo's physique you have to be consistent, disciplined and dedicated. Author Bio: Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on yashovardhan@getsetgo.fitness.
  4. Due to the popularization of the fitness industry, thousands of fitness coaches are available right now and their demand is on the peak. Right from the 'not to be taken seriously' ones who teach you hacks to lose face fat and belly fat in 7 days to those who speak actual facts and back their practice with the latest evidence, you will find every type of trainer out there. © Unsplash The problem is that a lot of people fall easily for the quick hacks and sorcery-promising ones and do not really pay attention to the latter. That is unless they screw their happiness and waste their money on the quick fix ones and then go to the evidence-based practitioners. If you are looking to work with a professional for your fitness goals, here are a few qualities they should have: 1. Professionalism © Unsplash Like I mentioned, if you are looking to work with a professional, that is what they have to be. A professional. That means they should clearly communicate with the client what can be expected in the coaching, their timelines, what do they expect from the client, their coaching style, their communication channels and turnaround times. Along with that, what results the client can expect from the program and what are the things they would be required to do. 2. Ethical A coach who is trying to sell you a particular supplement or a fishy product under their sponsorship agenda or asks you to take certain drugs saying that you absolutely need it to get good results, are NOT the best lot to help you out. A coach should only 'suggest' supplements as it is not their role to make recommendations or ask you to buy things. They should suggest stating the benefits only and keep the decision-making power totally in your hands. Drugs, should not even come up in a conversation with your trainer. 3. Should Walk The Talk If your coach is obese, does not train regularly, does not eat well, seems like they themselves need a coach and are not the best person to be a coach to someone. By walk the talk, it does not mean they should be ripped and flash abs year round but should be what is considered fit and have a supporting lifestyle. If they don't, you will never be inspired to go an extra mile forward for them to get better or take them seriously in the first place. 4. Creates Plans Individualized For You © Unsplash If someone takes your money under the premise of coaching and ends up sending you some template files or cookie cutter programs, they are selling you templates and not coaching. Coaching, on the other hand, means that the coach in question takes information from you regarding your goals, your lifestyle, your current nutrition, training, sleep habits and then creates a plan suited for your lifestyle and goals. It is YOUR plan. Not the one that is a one-size-fits-all plan. 5. Transparency & Education A coach should not just tell you what to do and ask you to follow him blindly. A coach should be able to give you a satisfactory explanation as to 'why' a particular thing or a plan has been set for you and how it would benefit you. Along with that, the coach should equip you with the necessary information and education so that you can be independent after a few months to take charge of your own fitness. © Unsplash Yes, there still might be situations where you would still be with them. Be it a contest prep or a powerlifting meet or a sports event. But those are special instances or situations where someone keeping an eye on your progress and planning does help. But, if just staying in shape means you being with a coach and taking his coaching for a lifetime, that coach is making you a handicap and not helping you out in reality. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  5. If this is your first time growing a beard and you don't know how to proceed from here, or you've had a couple of failed attempts in terms of growing a beard, you need to read below. Growing a beard is not tough if you do it the right way, and if you do it right, you can get a healthier, wholesome, softer and fuller beard. 1. Here's The Plan Do your research and figure out which beard styles flatter your face shape. If you have a long rectangular face structure, a narrow beard is not going to do you any good. While growing, make sure that extreme sides are soft so that you can mould it any which way that you want. You should always keep the crop flexible so that you can shape it whenever you want. 2. But You've Got To Be Patient © Getty Images Time is key. You can't be impatient if you're growing a beard, okay? The beard that you can possibly grow could be mighter than the one you can fathom. So, it's important to be patient and grow through the process. So the patches that you're worried about after a stubble will take a while to grow. So, you stay at it, you'll reap the benefits. We promise. 3. Shave The Sides Well You could either let the scruff grow or if you want to actually grow it out the way you want to you should take charge of the neck and cheek lines. Maintain them well by shaving them in a shape that you like. Rely on your intuition or take help of a professional in shaping them. 4 Take Supplements For The Beard © Getty Images Supplements can help grow your beard faster. Take hair supplements and dietary supplements that help in hair growth for a new crop that's softer and fuller. 5 Keep Trimming It's less about layering and more about shaping the beard. An awkward growth doesn't look good on the face. Think of it this way: you can't grow everything to equal length at the same time which where trimming comes into the picture. 6. Use A Conditioning Product © Getty Images A product like a beard conditioner and a hair oil help create growth that is soft and itch-free( for you and your partner). Massage any of them into your whiskers daily for maximum effect.
  6. In a cricket team, every player owns the ability to become a hero, and in an ace team like Chennai Super Kings (CSK), Deepak Chahar has taken up the responsibility of the same this season. Getting the permanent spot in the playing XI since the very beginning, Chahar has made sure that he owns up to the trust placed in him by his captain 'Not So Cool' MS Dhoni. If you would remember, in the match against Kings XI Punjab, Dhoni gave an earful to the young pacer for opening the 19th over with two consecutive no-balls. Though he went on to bag a wicket later in the over, he did accept that he lost focus for a while and the rebuke by Dhoni surely made him get back on track. View this post on Instagram A record to Cherry-ish and extend! #WhistlePodu #Yellove #RRvCSK ð¦ð A post shared by Chennai Super Kings (@chennaiipl) on Apr 11, 2019 at 5:34am PDT Thankfully, the lad from Agra learnt from his mistakes and made sure that he doesn't repeat them in the game against Rajasthan Royal on 11th April. Bowling with an accurate line and length, Chahar gave away just 25 runs in his spell of four overs along with two crucial wickets of Royals skipper Ajinkya Rahane and the ever-dangerous, Ben Stokes. Going for just eight runs in the 19th over, the left-arm medium pacer managed to restrict the scoreboard until Shardul Thakur conceded 18 runs off the last six balls of the first innings. Though the match took a controversial turn at the end, CSK did manage to grab 2 points and maintain their top spot. With that, Chahar also earned the second spot in the race for the Purple Cap with 10 wickets in his kitty along with the best economy rate in the IPL till now. With Dwayne Bravo getting injured a couple of games ago, will Chahar be able to fill in the Windies' shoes by bowling with wisdom and brains in the final overs of CSK's bowling department?
  7. Protein is known as the king of macronutrients. You will see people ranging from the least informed to the most informed sections of the fitness community stressing on the importance of protein intake. Your gym guru will tell you to eat protein all day and consume boiled chicken and steamed fish for the thin skin whereas an informed coach will give you a particular intake to hit for the day. © Getty Images And there will be some misinformed sections still suggesting that it will make your liver and kidney health go bad. In this piece, I am going to cover some pointers established by the researches and findings by studies done on protein intake in strength athletes, bodybuilders, and healthy population: 1. You need to consume 1.2 to 1.6 grams of protein per kilo of your body weight to retain lean body mass in a normal healthy population and avoid the risk of sarcopenia due to old age. 2. To maximize adaptations to resistance training aka lifting weights, individuals need to consume protein in the range of 1.6 to 2.2 grams per kilo of body weight when not dieting, i.e. eating in a caloric deficit. 3. There is no anabolic window that requires you to run to the locker room and gulp down a protein shake right after your last set. As long as you are eating adequate protein for the day and evenly distributing it in meals, you need not worry about the anabolic window. © Getty Images 4. If your goal is maximal muscle gain, it is a good idea to split your protein intake into meals containing 0.4 to 0.55 grams of protein per kilo of body weight into 4 to 5 meals per day. That means, a daily protein intake of 1.6 to 2.2 grams per kilo of body weight. 5. When eating in a caloric deficit aka dieting, a higher protein intake of 2.3 to 3.1 grams per kilo of Fat-Free Mass (FFM) is suggested to retain maximal lean body tissue or muscle mass. Note that this is fat-free mass and not total body weight. 6. There is no maximum protein your body can digest in a meal. It is always better to split the protein intake into 4 to 5 meals for the day but this frequency can be lower or higher depending on other lifestyle factors. In the end, it comes down to what suits you better. © Getty Images 7. Long-term high-protein diets in the range of 2.4 to 3.3 grams per kilogram of body weight do not have detrimental effects on blood lipids, liver or kidney function in the healthy resistance training population. 8. Athletes on high-protein diets reported more dietary satisfaction, better mood, adherence, and higher muscle retention during a fat loss phase when compared to those on lower protein diets. To Sum It Up: - Protein is not harmful to your kidneys and liver if you are otherwise healthy. - It is better to split your protein intake throughout the day for maximum muscle building. - During a muscle building phase, protein intake of 1.6 to 2.2 grams per kilo of body weight is sufficient. - During a fat loss phase, higher protein intakes in the range of 1.8 to 2.4 grams per kilo of body weight is beneficial. - A higher protein diet is absolutely safe and may have certain benefits in certain situations. References: 1. Phillips SM, et al. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. 2. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance-training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. 3. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. 4. Helms E, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. 5. Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16. 6. Antonio J, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metabolism. 2016 Sep 20; 9104792. Author Bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.
  8. In the last couple of decades, fats have really got a bad reputation as a macronutrient. Even today, people think that the primary reason for their excess weight is the consumption of fat in their diet. Not only is this false, but it is important to know that fats are really essential for your body. Also, it's not just fat or any particular macronutrient which is responsible for weight gain and obesity. It is your total overall diet that has been messed up for a long time that has led to excessive fat accumulation in your body. Find out why fats are essential for your body and which type of fat should you consume in your diet. Here are the reasons why fats are important: 1. Fat Helps In Various Functions In Your Body Fat serves various important roles in our body that includes helping in the absorption of vitamins like A, D, E and K which are fat soluble vitamins. Apart from this, fat intake also helps us by filling up the adipose tissues in the body which provides insulation to the body by regulating the body temperature. Fats also play an important role in brain development and managing inflammation inside the body. 2. Fat Aids Deep Sleep Good sleep is the key to optimum health as well as muscle growth. When we say that obesity has increased due to poor lifestyle habits, it includes lack of sleep too. Low levels of fatty acids are associated with sleep obstructions. A lower level of DHA due to low intake of fatty acids is associated with lower production of a hormone called melatonin, which helps you fall asleep. With the increase in the consumption of fat, studies show that there is an increase in the quality of sleep. More sleep means better life quality and better muscle growth. 3. High Fat Diet Helps In Increasing Testosterone Levels Your Muscle growth is largely dependent on your testosterone levels. There have been various studies to establish the impact of high-fat diets on testosterone levels. These studies involved the consumption of saturated fat as well. The most relevant of them was where the subjects performed heavy weight training and complemented it with an increase of fat in their diet which showed a clear increase in their testosterone levels. It is important to note here that the testosterone levels increased when the high-fat diet was given to people who lifted weights. The results were different with the people who were just active and did not lift. For 'active' individuals, high fat diet did not have similar effects on their testosterone. 4. Fats Are Important For Your Skin's Health Fatty acids like EPA and DHA found in fatty foods perform important functions in maintaining excellent skin health. DHA is the structural component of the skin and is responsible for the good health of the cell membranes. Other ways in which fatty acids help your skin include; managing oil production in the skin, hydration of the skin, preventing premature ageing of the skin and preventing skin from sun damage. 5. Good Bone & Joint Health You're always at risk of injuring your bones and tendons if you lift heavy in the gym. Therefore it is important to keep a check on your bone health too. Studies show that an increase in fatty acids in the body can improve bone strength by increasing the amount of calcium on your bones. This may also help with reduced joint pains and increased grip strength. 6. Good Vs Bad Fat In general terms, monounsaturated and polyunsaturated fats are the ones that are referred to as 'good' or 'healthy fats'. However, in the most common scenarios of daily life, we generally consume the 'unhealthy fats' that come in the form of trans-fatty acids in processed foods and hydrogenated fats from various cooking Oils. Science is of the opinion that for optimum health, you need to balance the consumption of mono, poly, and saturated fats evenly in the ration of 1:1. However, the current ratio is somewhere around 20:1. Thus, there is a need to consume more fats in the form of unprocessed and whole food sources of healthy fats. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  9. Religious lifters are always looking to get big. It's not just their bench and deadlift numbers that will give them the content of getting good results. They will always chase that size in their muscles as well. via GIPHY If you are one such lifter and are looking to grow some size and look more muscular than before, here are a few strategies that you should implement to achieve that look: 1. Up Your Carb Intake via GIPHY If you've spoken to a competitive bodybuilder, you would know that they all play around with their carb intake near their competition date. They do this to look their absolute best on stage when they are competing. When you eat enough carbs, your muscles get enough glycogen and they are able to bind more water molecule in them to look bigger and bulkier. This strategy works best when you are already carb depleted. However, even if presently you were not consuming enough carb in your diet, try to increase it a bit and see the difference by yourself. Carb sources should be a combination of simple and complex carbs in which complex carbs like sweet potato and oats should be dominant. 2. Stay Hydrated via GIPHY Majority of us think that we drink enough water during our normal routine; however, the truth is that only 15% of the total population actually drinks enough water according to their hydration needs. People who workout need to consume more water as they lose water during their workout. If you do not replenish your hydration level, your muscles will look flat. Try consuming more water even for a day than what you are consuming right now and you would start seeing the difference. Your muscles will look round and full. 3. Take The Right Supplements via GIPHY Though its generally the pre-workouts that promise you that insane pumps and big muscles, but it's creatine monohydrate that can deliver this for you. Creatine Monohydrate is the supplement that every 'natty' guy out there should include in his supplement arsenal. In fact, if you can afford even a single supplement out there; creatine monohydrate should be your choice. The results of creatine monohydrate are totally visible. Though it won't show you the results in a couple of days, yes, a few weeks on creatine and it will be a game changer for you. Creatine Monohydrate will give you that full muscular look that you have always been looking for. 4. Ample Rest via GIPHY Another way to look bigger in a very short period is to give proper rest to your body. Majority of the time people only concentrate on their workouts and compromise on their rest period which includes getting less sleep time. When you sleep less, your muscles don't recover properly and they look flat. Get good sleep of around 8 to 9 hours and you'll notice the difference in your muscles. Fully recovered muscles look more round and full. Anuj Tyagi, author of this article, is a Certified Sports Nutritionist and Therapeutic Exercise Specialist from American Council on Exercise (ACE). Now an Online Health Coach, he is also a Chartered Accountant by education. You can connect with him through Instagram on:- https://www.instagram.com/sixpacktummy_anuj/
  10. Kolkata Knight Riders have been on a roll since the beginning of this year's Indian Premier League. Earning a comfortable victory against Sunrisers Hyderabad in their first match, they scored an exceptional 218 at home, against Kings XI Punjab to win with a margin of 24 runs. As a matter of fact, the veteran Robin Uthappa has played a big part in winning both. Getting a good start against SRH, he was unfortunately bowled out by Siddharth Kaul in the 12th over with a decent score of 35. © Instagram/KKR But this time he entered the field with more conviction and made sure he didn't do any silly mistakes, which eventually took him to the score of an unbeaten 67 in their share of 20 overs. Adding both the scores of 35 and 67, Uthappa has bagged 102 runs till now, which puts him at the third spot in the quest for the 'Orange Cap,' while his teammate Nitish Rana sits on the top. The trio of Rana, Uthappa and Dinesh Karthik provides KKR with some solid middle order base, later backed up by the young Shubhman Gill and the power-house Andre Russell, making them one of the most dangerous batting sides in the tournament.
  11. Defending Indian Premier League champions Chennai Super Kings (CSK) seem to have a tight command on the tournament right from the very beginning. After winning the first match quite comfortably against Royal Challengers Bangalore (RCB), CSK stepped into Feroz Shah Kotla Stadium on Tuesday, to play Delhi Capitals (DC) in their first away match of IPL 2019. Too late experienced to be fazed by away conditions, CSK once again restricted Delhi to the score of 147, courtesy DJ Bravo, who took crucial wickets of the dangerous Rishabh Pant and Colin Ingram in the 16th over and then took the opener Shikhar Dhawan by surprising him in his next over itself. View this post on Instagram Moves from ð¹ð¹, brought to ð®ð³ by @djbravo47 ð Celebrating 3 huuuge wickets with a jig the #VIVOIPL has grown to love ð #DCvCSK A post shared by IPL (@iplt20) on Mar 26, 2019 at 8:57am PDT Being backed by Shardal Thakur and Imran Tahir under the Delhi skies gave Bravo an advantage to take wickets while the pressure was built at the other end. Bagging three wickets in this match and already having a wicket from the last match, took Bravo's total wicket count to four, which places him on the second position for the Purple Cap run, right after his teammate Imran Tahir who bags the first spot on the basis of better economy rate. It was the cherry on the cake for the 35-year-old allrounder as apart from getting the wickets, he also got to score the winning runs for his team to take them to victory with two balls to spare.
  12. Back in 2004, the sight of Dinesh Karthik - horizontal on the ground - as he stumped Michael Vaughan to record his first dismissal as a wicket-keeper for his country, was probably the first sign of Indian cricket's tryst with athleticism. In a generation, that valued skill and technique over athleticism, Karthik was a bright spark that failed to make a mark at the international stage. His international career never took off as, by the time he began producing consistent performances in domestic cricket, the wicketkeeping batsmen's role was well taken over by Mahendra Singh Dhoni who continues to reign supreme (at least in limited-overs cricket). While Dhoni made his presence felt from behind the stumps and later took over the reins as India's captain, Karthik's failure to make his second chances count further pushed him in abyss. But, the Tamil Nadu cricketer didn't give up. And, learning from his mistakes, the right-hander continued to amass runs in domestic cricket. His hardwork and patience finally presented him an opportunity to right his wrongs and, for a man who was lurking in the shadows of Dhoni, didn't disappoint. AP Roped in for the 2018 Nidahas Trophy in Sri Lanka, Karthik made the opportunity count by producing one of the finest batting finishes in the history of ODI cricket. Playing in the final against Bangladesh, India was edging close to what would've been an embarrassing win, the right-hander scored 29 runs off just eight deliveries - including a last ball six - to seal a nail-biting win for India. It was that performance from Karthik that gave a second wind to his international career. With Dhoni already retired from Test cricket, Karthik was being dubbed as India's new wicket-keeping option in the longest format and, maybe when time comes, the deserving successor to MSD. But, once again, Karthik had to endure a heartbreak as he saw young Rishabh Pant rising through the ranks to, now, establish his reputation as Dhoni's successor. Fantastic run chase by India . Excellent 100 from Virat, he makes it look very easy. Was wonderful to see Dhoni finish of the game beautifully and Dinesh Karthik's cameo was very very important in the end. The final game should be a cracker. — VVS Laxman (@VVSLaxman281) January 15, 2019 Despite the turn of events, Karthik has tried to make a mark in the limited opportunites he has got so far. Chipping in with quickfire innings, keeping the wickets and even contributing to his side as a fielder; Karthik has done it all. But, still, there's not much credit for his showing. Lovely cameo by Karthik. He now plays this role as well as anybody. — Harsha Bhogle (@bhogleharsha) January 15, 2019 The second ODI between India and Australia, once again, had a similar script for Karthik who, despite playing a pivotal knock for his side, quietly slipped under the radar as the cricket fans celebrated the Virat Kohli's 39th ton and Dhoni's 69th fifty in the 50-over format. But, amid the Kohli-Dhoni show, Karthik, too, deserved praise for his 14-ball 25. Though his individual score in 20s might not seem too magnanimous against the ones recorded by Kohli and Dhoni, Karthik's knock, those who saw the game till the very end would agree, was not easy. Splendid hand being played by Dinesh Karthik... — Cricketwallah (@cricketwallah) January 15, 2019 With not much room for error, the middle-order batsman was successful in his strokeplay, taking pressure off Dhoni at the other end. In the last five overs, when the more popular cricketer couldn't find the big shots or run as fast as he used to, Karthik produced boundaries on his own to subside any panic in the Indian run-chase. That was a superb little cameo from Dinesh Karthik. He only faced one dot ball, scored six ones, four twos, one three and two fours in his 25* (14). He alleviated the pressure with minimal risk. A classic finisher's innings. #AUSvIND — Freddie Wilde (@fwildecricket) January 15, 2019 In the end, it was Dhoni who typically smashed a six to get India in touching distance before taking the winning single to silence his critics and sending the Indian cricket fans into delirium. But, if Dhoni is credited for finishing the game for India, then Karthik should also be lauded for his supporting act (even if it was small).
  13. The 2018-19 Border-Gavaskar Cup has literally been a record-breaking series so far. In the last 13 innings played between India and Australia, players from both the teams have smashed through some extraordinary records, which no one believed were breakable. Here is a list of all the major records the Men in Blue have broken until now: 1st Test - Adelaide 1. Rishabh Pant gloved a total of record 11 catches in the first Test which took place in Adelaide. Although he tied the record with England's Jack Russell and South Africa's AB de Villiers, it was a first for an Indian wicket-keeper. 2. The win in Adelaide made Virat Kohli the first Indian captain since Anil Kumble to win a Test match in the city. Kumble won a Test match way back in 2008. 3. India also became the first Asian country to win Test matches in Australia, South Africa and England in a single calendar year. 2nd Test - Perth 1. Mohammed Shami's six-wicket haul in Perth rocketed his total to 44 in 2018 which made him the first Indian pacer since Ishant Sharma (2011) to take over 40 wickets in a calendar year. 2. A Struggling KL Rahul tallied Sunil Gavaskar's record for getting bowled out for the highest number of times (3) in both the innings of Test matches in a single series. 3. By scoring his fourth century against Australia, Kohli equalled former Windies captain Clive Lloyd's record of the most number of Test tons hit by a visiting captain in Australia. 3rd Test - Melbourne 1. Breaking Syed Kirmani's record for the most number of Test series dismissals by an Indian wicket-keeper which stood at 19, the 21-year-old Rishabh Pant registered 20 dismissals under his name when he sent Nathan Lyon to the locker room in the last innings of the third test. 2. Jasprit Bumrah's 6/56 is the best bowling figures put up by an Indian at the Melbourne Cricket Ground. As an Indian bowler, Bumrah now has the second-best bowling record in Australia after Kapil Dev. 3. With a total of 1,138 Test cricket runs in 2018, Kohli overtook former Indian skipper Rahul Dravid as the highest scoring Indian Test batsman on foreign soil in a calendar year. 4. By notching 76 runs in Melbourne, debutant Mayank Agarwal broke a 72-year-old record of scoring the most number of runs in Australia on debut by an Indian batsman. The record rested with Dattu Phadkar who registered 51 runs on his debut against Australia back in 1947. 4th Test (Till Now) - Sydney 1. With brilliant batting skills and patience shown by Cheteshwar Pujara and Rishabh Pant, Team India was able to put up a monstrous score of 622/7d, which is the highest India have scored since 2007. 2. In the match of his life, Pant scored a massive 159 after Pujara departed for 193, breaking the record for the highest score by an Indian keeper in an away Test, previously held by MS Dhoni. 3. Cheteshwar Pujara has faced 1,251 balls in the 7 innings that he has batted with at least 200 balls in four of these innings. This feat of Pujara's broke Sunil Gavaskar's record of three innings in a series in Australia with 200+ balls played that he achieved during 1977-78.
  14. Super-Dad Rohit Sharma was on a flight back home as soon as the news of his wife Ritika Sajdeh being blessed with a baby daughter reached his ears. The news broke out within hours of Team India registering the second win of the four-match series in Melbourne on Sunday. The batsman seemed overjoyed about becoming a father in an interview with retired Australian cricketer, Michael Clarke, before the 3rd Test. "I cannot wait to be a father; it is going to be a game-changing moment in our lives,” Sharma told Clarke. “I am eagerly awaiting the moment of becoming a father. It will be a moment to change our life.” https://t.co/EsLEjyDuI0 We are so happy for you guys @ImRo45 @ritssajdeh â¤ï¸ — Rohit Sharma FanClub (@ImRo45_FC) December 20, 2018 Sharma played a crucial role in the first innings of the 3rd Test at the Melbourne Cricket Ground as he scored 63 runs off 114 balls and remained unbeaten till the end. The Men in Blue look to seal their series victory by winning the 4th Test starting 3rd January 2019, however, looks like they will not have the talents of the middle-order batsman to back them up in Sydney. The team is looking at Hardik Pandya, who recently recovered from a severe lower-back injury he suffered in September this year, as a suitable replacement for Sharma. “It would've been great to have him (Rohit) around,” a source told The Times of India. “Tactically, he brings so much to the side and then his batting provides the right kind of balance to the side. But what awaits him is far bigger and more important.” Rohit Sharma will be back in Australia after spending a week with the family to join the ODI squad for a three-match series starting 12th January 2019.
  15. Fad diets come and go in cycles. One particular fad diet that refuses to die down is the ketogenic diet aka 'keto' diet. The rise in popularity of keto and other low carbs high-fat diets in recent times is pretty astonishing. These dietary patterns are being talked about everywhere on social media to the point where it's very hard to ignore even if you want to. You'll see an advertisement claiming to teach you to burn fat for fuel or selling some low carbohydrate cookies all over the internet. I would love to ignore it but I since I get a lot of questions regarding keto and low carb diets, here I am penning down what you must know about the Keto diet before getting on one. What Is The Ketogenic Diet? © Pixabay The ketogenic diet is very a high fat, moderate protein and very low carb diet. The point here to remember is that the ketogenic diet is a very high-fat diet and not a high protein diet. The objective is to achieve the state of ketosis wherein your body starts using ketone bodies for fuel rather than glucose. Advocates of the ketogenic diet claim that it 'trains' your body to burn fat for fuel and results in faster fat loss. The truth, however, is that while your body does get better at using fat as fuel, you also eat a lot more fat than you usually would. Some people also claim certain health benefits but there is no scientific data to back these claims. It is widely and primarily hailed for weight loss. It has been used therapeutically for epilepsy for decades and is backed by research to work for this particular condition. Do Ketogenic Diets Work For Weight Loss? © YouTube Yes, ketogenic diets work for weight loss. But the catch here is that so does every other diet that makes you operate in a caloric deficit. Yes, what makes you lose weight is energy restriction i.e. eating less food than what your body needs to maintain its weight. Whether you follow a ketogenic, low carb, moderate carb, paleo, vegan or any other dietary pattern is of little importance. As long as you are in a deficit, you will lose weight. But Does It You Lose Fat Faster? No, it does not. It has been found out in numerous scientific studies that the number of carbs or fat did not make a difference either way if calories and protein were controlled and matched. Your weight loss depends on the number of calories you eat and not how much carbs you eat. In fact, eating higher protein offer weight loss advantage which most people don't on a ketogenic diet. Does Keto Work Long Term? Let's get this straight. Diets do not help you lose weight and keep it off for good. Losing weight successfully and then maintaining that weight loss long-term requires developing sustainable habits and a lifestyle change. There's no one magical diet that will help you lose weight and then keep it off successfully. Especially when that diet is restrictive in nature and forbids you to eat foods you enjoy. So, long-term, no one diet is superior to another. Choose the one you can stick to for a long period of time and adhere to without falling off the wagon again and again. Why Do People Think Keto Diets Work? Image 3 Most of the proponents of the ketogenic diet claim that carbohydrates are the reason that you keep gaining weight and to lose weight, you have to stop eating carbs. They often cite and promote the carbohydrate/insulin hypothesis of obesity. This states that carbohydrates produce insulin and insulin promotes fat storage and or prevents fat loss. When in reality, this theory has never been scientifically validated, in fact, it has been refuted a number of times. Fat gain is caused by an energy surplus, not a macronutrient. Conclusion Ketogenic diet does work but it works on the exact same principle that any other diet would work on - A Caloric Deficit. There's nothing special about it when it comes to fat loss and it is very restrictive which makes it harder to stick to in the long run. The human body follows the laws of thermodynamics. It cannot be exempt from it just because some nutcase on social media says so. Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. He has coached individuals from all forms of life, right from people looking to get in shape in general to national level bodybuilding and physique athletes. You can reach Nav on nav.dhillon@getsetgo.fitness or his Instagram handle if you are looking for professional help with your fitness goals.
  16. Sensitive skin is usually defined with words like extreme reactions, rash or skin irritation, meaning: it requires extra care and attention. Guys with sensitive skin are more prone to severe reactions from products, the weather or pollution that their skin puts up with daily. However, a panic situation would never arise if they use the right products and follow a grooming ritual that's tailor-made for their skin. Ed Note: Regular breakouts on your skin or cuts while shaving aren't signs of you having sensitive skin. It just means that you're not shaving right. All said and done, however, we're here to help you. Here are 5 easy grooming tricks every guy with sensitive skin can adopt instantly: 1. Go organic/natural while choosing products © Reuters Through the course of the day, various things come in contact with your face. But while you can't avoid factors like pollution or harmful rays of the sun, you can be careful with the products you apply. Products with natural ingredients like green tea, aloe vera and chamomile can help in calming your skin and ensure that you're not subjected to irritation. In general, avoid products that contain alcohol, astringent or acids. Plus, the fewer the ingredients, the better and stick to tried-and-tested products. Don't experiment too much. 2. Watch your shaving tools © Amazon India Shaving — if not done right — can irritate your skin throughout the day. Pay extra attention to how you're shaving your face and what products are you using. People with sensitive skin should change blades often (preferably, after 2-3 shaves) to avoid burns and apply only minimal pressure while shaving. Use a moisturising shaving gel (instead of a shaving foam) as it would soothe your skin further and make it easier for the blade to glide. Apply an alcohol-free post-shave balm to seal the deal. Buy Here 3. Opt for a mild cleanser, nothing harsh © Amazon India Though cleaning your face daily is a complete must-do, we suggest you opt for a mild cleanser and nothing harsh. As we mentioned earlier, opt for a well-tested and natural face cleanser. And never, ever over-cleanse or exfoliate too much. Also, apply a face mask (or pack) with natural ingredients once a week, to keep your skin clean and calm. Remember to pat the face dry and pat yourself dry (don't rub your towel hard). Buy Here 4. Use a sunscreen daily © Reuters UV rays from the sun is the #1 natural cause for skin irritation and hence, we'd suggest you wear sunscreen daily. Opt for a gel-based sunscreen, rather than a thick creamy one that tends to clog your pores further, aggravating a skin reaction. For the Indian summer, use a sunscreen with minimum SPF 20 (or more) daily and reapply, if necessary. Buy Here 5. If nothing, consult a Dermatologist A dermatologist is someone who most men don't visit often, but should. Because all said and done, if the situation on your skin goes out of control, you must consult an expert first (before buying unnecessary products, that might make the situation worse). A dermatologist will be able to diagnose the problem properly and advise a suitable treatment.
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