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ZODIAC

Found 12 results

  1. Every bodybuilder you may see on bodybuilding websites, magazines, etc. advocates to spend hours and hours in the gym, 6 days per week, train one to two muscle groups every day to get muscular. A couple of things that you should understand before following them: 1. They are getting paid to advocate this and workout 6 days per week for 3 hours straight. 2. You cannot afford to do that. © YouTube You may be a college student or a working professional. You may have a job to go to on a regular basis or classes to attend. If you start going to the gym 6 days a week for 2 hours, it will negatively impact your job or college. Does this mean you cannot make gains? Absolutely NOT! To build muscle, you need: 1. To create a mechanical overload aka lift weights and get stronger. 2. Train your muscle groups 2 to 3x per week to build more muscle as a natural lifter. 3. Increase training volume with time. 4. Be consistent. Consistency trumps everything here. Essentially, you need a plan that promotes consistency and it fulfils the other factors. To do this with a busy schedule, you can start doing full body splits 3x per week. How Does A Full Body Split Work? A full body split is a workout where you train all the major muscle groups using compound exercises and throw in some accessory work. The compound exercises activate more muscle per unit time and give the added benefit of elevated muscle protein synthesis (MPS). © Pixabay A sample split would look like this: Day 1: Squat - 3 sets of 6 to 8 reps Romanian Deadlift - 3 sets of 8 to 10 reps Machine Chest Press - 3 sets of 8 to 10 reps Lat Pulldowns - 3 sets of 8 to 10 reps Farmers Walk - 3 sets of 50 meters Day 3: Bench Press - 3 sets of 6 to 8 reps Seated Rows - 3 sets of 8 to 10 reps Lunges - 3 sets of 8 to 10 reps Back Extensions - 3 sets of 8 to 10 reps Abs and Calves - 3 sets of 12 to 15 reps Day 5: Deadlifts - 3 sets of 6 to 8 reps Incline Press - 3 sets of 8 to 10 reps Lat Prayers - 3 sets of 8 to 10 reps Tricep pushdowns - 3 sets of 12 to 15 reps Bicep Curls - 3 sets of 12 to 15 reps Apart from the elevated muscle protein synthesis rates, the other benefits of a full body split are: 1. It saves time. 2. It helps you recover better. 3. It helps you build a good amount of muscle. 4. It increases the rate of fat loss by increasing energy expenditure. 5. It fits in your schedule. So, if you are short on time, have long working hours or have long study hours, stop listening to the competitive bodybuilder and program your training in a way that you can stick to and you make gains. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  2. I started my fat loss journey when I was in college due to two things. First was to stop being teased for the way I looked and the second one being that I wanted to prove a point to everyone that it is you who is in charge of your own fitness if you are really serious about it. A lot of college dudes give a very similar reason to not go on a diet and focus on fat loss. The reason usually is that 'I cannot diet as it is EXPENSIVE.' This is a stupid reason and in this article, I will show you that if you really plan things well, setting up a fat loss diet is not that expensive. If you are a college-going student, there is a good chance that you have a slightly active lifestyle. The diet given below of 1700 kcals will benefit almost anyone who follows it. Certain dudes will have to increase or decrease their calorie intake due to individual factors. © Pixabay Let's assume you go to the college in the morning from 9 AM to 3 PM. Let's break down your day into 3 meals and 2 snacks. Breakfast - 1 whole egg + 3 egg whites + 1 banana or any other fruit Lunch - A chicken sandwich + 1 cold coffee Pre-workout - Half a scoop of Whey protein + 1 fruit Post-workout - Another half scoop of Whey + 200 ml double toned milk Dinner - Soya/Chicken Pulav made with 150 grams of chicken or 75 grams of soya chunks and some veggies Here is a calorie, macro and cost breakdown of the meal plan mentioned above: And before you go ahead and brand this as expensive, one coffee at Starbucks costs 350 rupees. © YouTube A couple of bonus tips: 1. Do not waste your money on supplements. Read this piece. 2. Give sleep an equal priority as that can screw your progress. Read this piece to optimize sleep. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  3. You are a busy dude with a very hectic schedule. You want to hit the gym consistently and your work does not give you the liberty to do so. And even if you make it to the gym, you just do not have the energy to endure a grueling 1.5-hour session for the day. What do you do then? Is getting in shape, not an option for you at all? Do not worry, I got you. In this article, I will share with you a training split that will let you be out of the gym in 45-minutes while getting the work done. How To Do It Perform all the exercises for 8 to 15 reps in a circuit fashion with minimal rest (or as needed) between different exercises. Once the circuit is done, rest for 2-3 minutes and repeat the circuit as mentioned below. Exercise 1: Lat Pulldown © Thinknstock Sets: 3 Reps: 8 to 15 Exercise 2: Incline Dumbbell/Machine Chest Press © Pixabay Sets: 3 Reps: 8 to 15 Exercise 3: Leg Press © YouTube Sets: 3 Reps: 8 to 15 Exercise 4: Dumbbell Romanian Deadlifts © YouTube Sets: 3 Reps: 8 to 15 Exercise 5: Bench Press © YouTube Sets: 3 Reps: 8 to 15 Exercise 6: Seated Rows © YouTube Sets: 3 Reps: 8 to 15 Exercise 7: Triceps pushdowns © YouTube Sets: 3 Reps: 8 to 15 Exercise 8: Bicep Curls © Pinterest Sets: 3 Reps: 8 to 15 This circuit repeated three times would not take more than 45 minutes inside the gym. Take a day or two rest between the sessions. That way, you will have to just be inside the gym for 90 to 135 minutes per week. The benefits of this workout: 1. Time-saving, obviously. 2. Good for fat loss, when coupled with a caloric deficit. 3. Can be used during a muscle building phase too. 4. Trains all your major muscles. 5. You do not have to wait for your turn at the gym for long, especially during the busy hours. It is also beneficial to be adequately warmed up before you begin your circuits. A 5-minute cardio walk at a semi-fast speed along with a bit of dynamic stretching at the beginning would definitely help. Also note, having a day or two rest between sessions can be optimal as you will be adequately rested to perform your best during a session. So now a busy schedule will not be an obstacle for you to get into shape. Author bio: Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.
  4. Bobby Deol has become the flagbearer of redemption. When it comes to shutting haters up, no one quite managed to do it like Mr Deol Junior, who seems to be all set to score a big century for his second innings in Bollywood, at least going by the 'looks' of it - rather literally. He has never been fitter - even during his prime. On second thoughts, let's just call this phase his prime. He has officially decided to embrace the beast mode, and has been dressing the part, flawlessly so. © Viral Bhayani We feel everyone should take a leaf out of his book on how to embrace a rocking physique, and compliment it sartorially. Here are a few pointers on how to do that. 1. Find out which part of your physique is the most flattering. You'd ideally like to show it off, so you should choose your outfit accordingly. For example, Bobby here clearly is proud of his shoulders and arms, and has accordingly chosen a basic but well-fitting tank top that does justice to all the hard work he has put in the gym. © Viral Bhayani 2. There are days when you feel really confident about your chest and triceps. Wear a fitted shirt, and leave a few buttons open for those days. © Viral Bhayani 3. For days when you don't want to highlight any particular bit, but are feeling fit anyway, go with the basics. A white shirt and blue jeans fit the bill perfectly. © Viral Bhayani 4. And finally, there always will be days when your arms will be all ready to soak in every last bit of attention (that they deserve). Outfit for those days: fitted T-shirt, and either jeans or chinos that fit you like a dream. © Viral Bhayani © Viral Bhayani Good going, Bobby!
  5. The Papa John's store in Westminster, Colorado, US August 1, 2017. Photo: Reuters Papa John?s International Inc on Sunday adopted a shareholder rights plan, or a ?poison pill?, with a 15 per cent trigger to deter existing stockholders from...
  6. Boris Johnson waves as he leaves Downing Street in London, Britain, June 28, 2018. REUTERS/FilesLONDON: British Prime Minister Theresa May?s plans to leave the European Union are overwhelmingly opposed by the British public and more than a third...
  7. Representational image. Photo: FileFacebook, Google, Microsoft and Twitter unveiled plans Friday to make it easier for users to take their personal data and leave one online service for another.The "Data Transfer Project" revealed by the companies...
  8. IG Sindh Amjad Javed Saleem. Photo: FileKARACHI: Inspector General (IG) Sindh Amjad Javed Saleem has said Sindh police will be teaming up with rangers to form a security plan for the July 25 elections.Speaking to the media at the Saeedabad police...
  9. US President Donald Trump and first lady Melania Trump arrive at Stansted Airport, Britain, July 12 2018. photo: ReutersLONDON: US President Donald Trump arrived in ?hot spot? Britain on Thursday after casting doubt on Prime Minister Theresa...
  10. Traffic jams are expected on July 13 as Nawaz Sharif and Maryam return to Pakistan-Photo: FileLAHORE: Pakistan Muslim League-N Quaid Nawaz Sharif and daughter, Maryam, have said to return to Lahore on Friday from London, after the two were...
  11. Boris Johnson. Photo: File LONDON: Foreign Secretary Boris Johnson quit on Monday over Prime Minister Theresa May?s plans to leave the European Union, the second resignation in a day, leaving the British leader?s Brexit plans in crisis.After a...
  12. This is how to make an IPB Feature Plan. Please note that this is not a RIP of IPS', this is my own version, so if you find any variations that is why. If you find any bugs, please comment them below. I will not attempt to fix them, but if someone comments a fix for a bug, I will edit it into this tutorial. Requirements: Pages Application (can be found in funday's copy of IPS 4.x). Basic Knowledge of PHP. A knowledge of the Pages application. Go into your ACP > Pages > Databases. Click Create New to create a new Database. A pop-up will appear. Make sure you are on the Create New Database and click Next. Make the name of your Database whatever you'd like, I suggest Feature Plan. Make the settings exactly as shown in the picture. It's very important to have your Use categories settings set to No. Once you've created your database head over to the Templates section. ACP > Pages > Templates Read carefully from here on because it can be a little tricky if you miss a step. Once you are inside the Templates section click New > Add database template. Here's where you have to be careful and follow my instructions exactly. You will get a pop-up presenting you with a few options. Fill in the options exactly as show in the picture. Under the HTML tab you should see a new folder called Plan with 5 different templates under it. Paste the code provided below in the appropriate template. recordRow: http://pastebin.com/M3GxdMtk filterMessage: http://pastebin.com/2zjxQ6B2 categoryTable: http://pastebin.com/ZF63gtrQ categoryHeader: http://pastebin.com/rSpLb2Cx categoryFooter: http://pastebin.com/UeJtv1T6 Inside the categoryHeader template you should see some non-code text. You can edit that code to change the Title and Subtitle at the top of your Feature Plan. Inside of the recordRow template search for {{if $row->fieldValues()['field_19'] Keep that tab open and open a new tab inside of Pages in the ACP. Click in the fields section of the Feature Plan database. You should see the Status section. Click on the pencil to edit the database. Open notepad or some other text editor. Paste in the URL of the page you just opened. At the end you should see something like do=form&id=19. You need the number at the end of the URL. Mine happens to be 19. Yours might be 125 or it might be 4. Move back to the tab you have open where you located {{if $row->fieldValues()['field_19'] inside of the recordRow template. Change field_19 to field_YOURNUMBERHERE. Obviously filling in YOURNUMBERHERE with the number at the end of the URL you copied into a text editor. Inside the ACP go to Pages > Pages. Click New Page and choose Page Builder for the Content Editor option. Click next. Make the pages name what you choose. I recommend simply Feature Plan. Go to the menu tab at the top and click add to menu. Leave those settings as is and click save. Navigate to the index page of your forums. The homepage. Click on Feature Plan in the navigation bar. Or whatever you named it. In the left you should see a little arrow peaking out. Click it. Click the arrow on Pages and drag the Database option onto the page wherever you'd like. Click the edit button on the Database module and choose the Feature Plan database. Click finish editing. Go to the Fields area of the Feature Plan database. Make a field called Summary. Make your settings exactly like this > and Make another field called Status. Settings like this > and {{if intval( $formValue ) === 1}} <span class='c4StatusBadge c4StatusBadge_upNext'>{$value}</span> {{elseif intval( $formValue ) === 2}} <span class='c4StatusBadge c4StatusBadge_comingSoon'>{$value}</span> {{elseif intval( $formValue ) === 3}} <span class='c4StatusBadge c4StatusBadge_future'>{$value}</span> {{elseif intval( $formValue ) === 4}} <span class='c4StatusBadge c4StatusBadge_done'>{$value}</span> {{endif}} Also this: So there you go. That's my interpretation of the Feature Plan. I hope you enjoyed this tutorial and it helped you. If I helped you out or you have a question, please drop a comment below. TO FIX THE ERROR WITH DISPLAYING STATUSES In Feature Plan > Fields, Navigate to Status > Edit > Display Options and Change the Template Key from status to status2.
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