Alex Kelzai


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Last Activity : 11:51:31 | September 25 , 2017
Member Since : September 13 , 2017

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: Alex Kelzai
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: alex   kelzai
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: Gurgaon
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Bodybuilding workout routines for mass

Most of the people are worried about losing weight but there are also people which seek for a bulky body and want a bigger sized body. there is a simple bodybuilding workout routine which one can follow easily to gain mass, which is you have to eat more or almost double calories in order to gain mass, suppose you loose 800 calories then you have taken almost 1600-2000 calories a day. and protein you have to take almost double amount as per the requirement for your current weight. by just following this routine you can easily gain some mass and also try not to take calories in fat form always try to take your calories from good food. but to some extent you cannot avoid fats if you are on a diet of gaining mass. 

Sep 25,2017 0
5 beginner bicep exercises

These 5 exercises take you from an unpracticed mate to middle of the road levels and concentrate on the development of muscle mass, strength, and good training methods. these are the five best basic form of bicep exercises, forms, and techniques. besides working out for fitness it's important to have a great understanding of nutrition, supplementation and discrepant information about it online. so, let's go and know more about the five bicep exercise--- 1. parcours: probably the most effective exercises for loading the biceps with this you gonna ensure that your wrist, elbow, and shoulders are all kept in alignment so don't get too wide or narrow. secondly, exhale as you pull the rode up making sure that your elbow doesn't pull too far in the front and the focus is on squeezing & pressing the muscle upper the top. if you go too heavy you will be rock yourself back-and-forth and take much of the effectiveness away from the biceps. as far as for sets warm up start from 2-3 and then till 3-4 heavier sets and working down till 12, 10 and 8 repetitions, self-control and overall intensity for really squeezing the muscle when the robe is up at the top. keep a nice fluid temper! 2. seated dumbbell course:  this is a great exercise targeting the bigger and outer biceps head as you exhale, push the dumbbells up until they touch at the top. variations: you can either do rotations, perform single arm or both the arms together, switch rotation pose much in a form. for this one don't go too heavy, focus on your form remain up right and inclined or bent so that you can always train properly, that will increase the intensity on bicep before you go too heavy. as far as sets and reps are concerned, focus on 3 sets and high reps 15-12 and downs 10. 3. single arm concentration is a deal for working with the sure head of the biceps when people split the muscle it's actually the same muscle head which splits in two ways ---you got the long head and the short head. which gives the nice split in between and the way to increase this is both through workout diet, consistent training and lots of exercises. suppose when your elbow is supported in front of your arm for this you can use a bench, support back of your arms firmly against the bench and around the fore length of the biceps without letting the weight of fore arm length touch it down. so keep attention in the bicep for motion and squeezing up from the top showing a straight line from the wrist to elbow up to the shoulder and if you want you can add little rotation a slight one to emphasize to the peak. 12 reps on each arm and then repeat for another arm. 4. cable preacher curl, this is another great exercise for the inner bicep head back shot for muscle first to the long head when your elbow is tighter and using this machine it isolates that muscle, it pretty much forces you to keep on finding movement. the great thing about cable preacher curl is that you can jerk both the arm together or as a single arm by changing the position of your elbow slightly wider or slightly inner and you can also shift the emphasis on where you are training the bicep. with the machine don't goes for too heavy or rock back-and-forth, just be nice and stable so that it suits your hips, push back, leaning your chest over and assure back of the arm muscle i.e. triceps is from against the back pad. from that point, don't be smashing right down at the bottom, control your movement, slow and simple you will keep attention firmly on the muscle and every time you go down leave that muscle. keep the attention on muscle and overall reps 12, 10 and 8. 5. overhead cable curl, this training is an awesome approach to hone your front twofold biceps as you workout. with our arms in this position, brachialis enlistment is increased. the higher your elbow, the more segregated the brachialis is from the biceps brachii.  a decent variety is to do one arm at any given moment, getting the arm straight up (against the head), twisting behind your head.

Sep 21,2017 0
Full body workout routine for weight loss

Most gym centers include a bunch of machines arranged so as to give individuals a "circuit." circuits are a gym center's decision, expecting you to move from machine to machine for a specified number of repetitions—again and again, like how hamsters or mice may go through a plastic obstruction track. but, you're not a mouse. you're a human.  we have a better circuit—one that includes free weights, to develop more muscle, consume more calories. 

Sep 21,2017 0
Building muscles: how to get bulky body from thin body

When you hit the gym we have one particular goal in mind (along with others), ie. to gain muscles and get (and look) fit. if you go and search the internet for plans and diets and muscle building workout then you will end up finding so many different suggestions which will make thoroughly confused with what to do. let's start with a goal in mind, assuming that you are familiar with the hardships of the gym, your goal should be  to procure 8.8 pound (approximately 4kg) of muscles within a month. it is agreeable that this is a hard goal to achieve, but by keeping our eyes in a bigger goal in the beginning will result in reaching a achievable goal in good time.  now getting to other important aspect, nutrition is also a  strong factor in the muscle gaining process. keeping up with proper nutrition along with regular exercise routine will result in wonderful gains (or loss if you want that!).  diet is a very important part in bodybuilding, it is often said that nearly 70% of muscles are made in the kitchen. you need to consume a lot of proper items for gaining muscles properly. it is very necessary to keep track of what you are eating. if you included too much fat, your exercise will not help you that much, if you included too little of protein then you will not gain that much muscles. thus you can understand now that food and nutrition is very necessary aspect in muscle building workout. now, let's discuss the workout plan. if you can't decide on what are the  best muscle building workout that you can perform to gain the maximum, then you are correct to be here. now let's discuss a routine which if you followed correctly will give you the desired result in short time.

Sep 21,2017 0
6-day gym workout schedule for fat loss

Everyone in today's world is seeking for a good physique and good health and most of the people think that joining a gym is a good option for making a good physique. but the point is that only joining a gym is not the solution, diet is the most important thing in making a good physique and also helps in maintaining a good health. this 6-day gym workout schedule will help you to gain some strength and some muscle mass. but the main condition is that you have to follow the workout schedule with proper dedication. for diet, you can consult your fitness trainer and get a diet plan according to your schedule. if you want a customized diet plan you can get it from your fitness trainer and also can ask him to make according to your need ie which type of bodybuilding plan you are working on.  there is a different workout plan for beginners as being new to gym include many exercises which are related to strength gaining and stamina building. some of them which i suggest is : 1. treadmill, running 5-15 minutes. 2. push ups 10-15 reps, 3 sets. 3. squats(without weights) 8-10 reps, 3 sets. 4. plank 1 minute. 5. crunches 8-10 reps, 3 sets.  if you are looking for a bodybuilding schedule in which you want your body to get ripped the, some points that you should keep in mind are : 1. lower the intake of sugar and starch 2. mostly eat protein, fresh veggies and good fat 3. get enough sleep and let your metabolism do the work for you. 4. try to eat more soluble fiber as it can reduce fats mostly in the belly. for 6-day workout plan which is suggested for good health and good physique. day 1  *finish five rounds.  *push-ups -10 reps *bodyweight squats -20 reps *forward rushes—every leg -5 reps *board—side board  and customary board -30 seconds each day 2  *8 to 10 minutes of a simple run and dynamic developments: high-knees, butt-kicks, bounding, and reverse run.  *keep running not less than 30 minutes. utilize a walk/run technique if necessary. run until the point that you require a break, at that point stroll as required, and rehash for 30 minutes.  *attempt to build your mileage after some time. try not to push too far, too quick.  *objective: once you are happy with running for 30 minutes, run a 5km (3.1 miles). on the other chance that a 5km is simple for you, run a 10km (6.2 miles).  *chill it: do a simple run for 10 minutes and afterward extend.  day 3  *bodyweight squat -20 reps  *finish five rounds.  *leg raise -20 reps  *board hold -30 seconds  *parallel thrust -10 reps every leg  *rest for 30 seconds and begin once more.  day 4  *finish four rounds.  *note: do the greatest number of reps as you can in the designated time.  *push-ups -60 seconds  *side board—right -30 seconds  *side board—left -30 seconds  *decrease push-ups -30 seconds *grade push-ups -30 seconds now if you want to build huge muscle then some of the things you should keep in mind are  1 lift heavy. 2 perform one exercise per muscle group. 3 have a post workout protein shake immediately after the workout. 4 change the order of your workout in every two weeks. 6-day workout plan which will help you in gaining muscle  monday: chest day  1. simple pushups: 20-30 reps & 3 sets. 2. flat bench press: 6-8 reps with heavy weights & 3 sets of it. 3. inclined bench press: 6-8 reps with heavy weights & 3 sets of it. 4. declined bench press: 6-8 reps with heavy weights & 3 sets of it. 5. dumbell press: 8-10 reps heavy weights & 3 sets of it. 6. dumbell fly: 8-10 reps heavy weights & 3 sets of it. 7. cross cable: 10-12 reps heavy weights & 3 sets of it. tuesday: biceps day 1. incline hammer curls: 8-10 reps & 3 sets 2. incline inner-biceps curl: 8-10 reps & 3 sets 3. standing concentration curl:  8-10 reps & 3 sets 4. ez bar curl: 8-10 reps & 3 sets 5. wide-grip standing barbell curl: 8-10 reps & 3 sets 6. zottman curl: 8-10 reps & 3 sets 7. barbell curl: 8-10 reps & 3 sets 8. dumbbell biceps curl: 8-10 reps & 3 sets wednesday: back day 1. barbell deadlift: 8-10 reps & 3 sets 2. bent-over barbell deadlift: 8-10 reps & 3 sets 3. wide-grip pull-up: 8-10 reps & 3 sets 4. standing t-bar row: 8-10 reps & 3 sets 5. wide-grip seated cable row: 8-10 reps & 3 sets 6. reverse-grip smith machine row: 8-10 reps & 3 sets 7. close-grip pull-down: 8-10 reps & 3 sets 8. single-arm dumbbell row: 8-10 reps & 3 sets thursday: triceps day 1. close-grip bench press: 8-10 reps & 3 sets 2. dip: 8-10 reps & 3 sets 3. dumbbell overhead triceps press: 8-10 reps & 3 sets 4. lying triceps extension: 8-10 reps & 3 sets 5. triceps pushdown: 8-10 reps & 3 sets 6. kickback: 8-10 reps & 3 sets friday: shoulders day 1. upright cable row: 8-10 reps & 3 sets 2. front barbell raise: 8-10 reps & 3 sets 3. cable front raise: 8-10 reps & 3 sets 4. machine shoulder press: 8-10 reps & 3 sets 5. leaningdumbbell lateral raise: 8-10 reps & 3 sets 6. cable rear-delt fly: 8-10 reps & 3 sets 7. arnold dumbbell press: 8-10 reps & 3 sets 8. smith machine upright row: 8-10 reps & 3 sets saturday: legs day 1. barbell squat:  10-15 reps & 3 sets 2. dumbbell lunges: 8-10 reps & 3 sets 3. leg press: 15-20 reps & 3 sets 4. lying leg curls: 15-20 reps & 3 sets 5. leg extensions: 15-20 reps & 3 sets 6. standing calf raises: 15-20 reps & 3 sets  while you follow this workout routine you have to drink plenty of water in order to keep your body hydrated.

Sep 21,2017 0
Follow full body workout routine

Full body workout routine is basically for those who are not regular into gym  schedule. in this particular workout routine people won't have to stress their muscle and also lower sets of exercises. also, they have to take proper rest, giving time to muscles to rebuild.  things you should know full body workout schedules are unique as we have to cover most of the body parts in few ways. you will be hitting each body muscle bunch on each day, either specifically or in a roundabout way. however, you will be performing fewer sets every day. full body workout plan can be extremely burdening, just in light of the fact that you are pounding your whole body.  here are some important things you should think about when you are following full body workout plan:  1. preparing frequency: most full body workout schedules requires 3 week by week exercises, for the most part on monday, wednesday, and friday. you never need to do full body exercises on consecutive days.  2. exercise selection: full body workout schedules concentrate on the utilization of excess compound lifts. by getting solid on a few heavy lifts, you will be indulging yourself in muscle development without the need to utilize various activities for each body part.  3. smaller muscle groups: when you do major workouts then most of the people forget or leave the smaller muscle like lower arm and calfs. you are throwing an expansive net by working the whole body with compound lifts 3 times every week. this approach will cause smallerr muscle gatherings to react.  advantages of a full-body workout  1.  it spares time. 2.  your per day each part exercise sets decreases.  3.  you will get to know that it's about the nature of your sessions, not the amount.  4.  lifts your cardiovascular system. 5.  crushing strong 2-4 sets for every body part into an hour long exercise session gets your cardiovascular framework work more properly. principles for full-body workouts  1. do once every 2-3 days.  follow the workout plan for 2-3 days and then switch the plan of your full body workout plan and again follow the same workout plan. 2. lift heavy  numerous competitors who attempt full-body exercises gets caught into preparing lighter weight than they normally would with a specific end goal to moderate vitality for body parts that come later in their workout schedule. truly, in case you're not preparing properly, you're not going to gain ideal, regardless of on what kind of full body workout plan you are.  keep your weights as heavy as possible.  3. perform one exercise per muscle group  this one is really simple to take after, yet is still critical.  utilizing essential, overwhelming activities that empower you to lift the most weight implies that you don't need to accomplish more than one exercise for each body part. for chest, do the seat press or grade seat press.  for the back, pick twisted around columns or jaw ups. for legs, nothing beats the squat.  4. keep your workout to an hour or less  when you're planning your exercises, recollect that resistance preparing influences your common musclebuilding hormones and modify as needs be.  heaps of enormous compound activities will support your characteristic testosterone levels; be that as it may, long exercises likewise maintains exact levels of the catabolic hormone cortisol.  keeping your exercises genuinely concise yet extraordinary is perfect for outwitting the two universes. adhering to an hour or less is a decent dependable guideline.  5. have a post-workout shake immediately after training  during your full-body workout plan, a lot of glycogen is utilized to fuel your efforts, so it's imperative that you recharge your glycogen stores as quickly as time permits subsequent to preparing.  renewing your glycogen directly subsequent to preparing kicks off the recuperation procedure. alternately, not exploiting this vital time can moderate your outcomes essentially.  muscle-blaze torque pre workout is the perfect supplement for this. with exact measures of creatine, alpha lipoic corrosive and dextrose, alongside other tried fixings, cell-techtm produces amazing musclebuilding comes about.  essentially blend 2 scoops of powder in a shaker bottle with 12 ounces of water, drink directly after you're done preparing, and you're ready.  6. alter the order of your workouts  preparing chest first for each full-body exercise is doing a damage to whatever remains of your physical make-up's symmetry.  what appears to work better to ensure your three noteworthy body parts get equivalent consideration is exchanging between doing chest, back, and legs first in your three exercises per week. don't generally leave abs or calves for a long period of time. the following is a rundown of activities to let kick you off. they're part into two areas: one for expansive body parts, the other for smaller ones.  exercise that should be covered  back  1. force ups  2. twisted around barbell columns  3. situated link columns  biceps  1. standing barbell twists  2. minister twists  3. substitute dumbbell twists  chest  1. seat presses  2. dumbbell presses  3. barbell presses  triceps  1. parallel-bar plunges  2. pushdowns  3. lying dumbbell extensions  shoulders  1. dumbbell presses  2. behind neck presses  3. upright columns  calves  1. standing calf raises  2. situated calf raises  3. jackass calf raises  legs  1. squats  2. leg presses  3. hack squats  abs  1. hanging leg raises  2. decay seat crunches  3. rope crunches note: do not follow the same full body workout routine for a long period of time, always keep switching your workout plan and then again you can switch to your older workout schedule.

Sep 21,2017 0
Bodybuilding workout routines for mass

Most of the people are worried about losing weight but there are also people which seek for a bulky body and want a bigger sized body. there is a simple bodybuilding workout routine which one can follow easily to gain mass, which is you have to eat more or almost double calories in order to gain mass, suppose you loose 800 calories then you have taken almost 1600-2000 calories a day. and protein you have to take almost double amount as per the requirement for your current weight. by just following this routine you can easily gain some mass and also try not to take calories in fat form always try to take your calories from good food. but to some extent you cannot avoid fats if you are on a diet of gaining mass. 

Sep 21,2017 0
Exercise routine

Workout routines for beginners if you are new to muscle building or training with weights, then this could be a good option for you to start your workout. we would be discussing some easy workouts for the beginners in this article. nonetheless, before we get into the real specifics of those schedules, there are a couple of essential things that you have to think about fledgling exercises and novices all in all together for your outcomes to be as positive as could reasonably be expected.

Sep 21,2017 0
Women exercise at home /during day to day work

Steal moments during day to day affairs 50 minutes to an hour workout is recommended for any individual to be fit or during weight loss. most home maker women cannot get this time from their daily busy life to be devoted to working out. there are ways for women fitness in which you can turn your daily affairs into small workouts which would be discussed later. many of the people think that short time period of activity cannot have much effect on our body, but with small changes in these activities can matter a lot and can even cover your daily workout. splitting one workout duration into small intervals of 10-15 minutes can achieve your goal of working out, many studies suggest the same. even more, women doing discrete exercises through out the day lose more weight than those who do exercise at one go. splitting your exercises into small parts throughout your busy days will keep you energetic and will keep your confidence up, for example skipping for one hour at one go will make feel tired and exhausted. after all, you need to keep in mind that discrete approach is just a supplement not a replacement to the regular workout routine. some of the practical and easy ways of modified ways of having a discrete workout when the time is less: when you are in/near your house while getting the morning newspaper, walk as fast you can for five minutes. a power walk is always good, do it often.  if you are taking care of your family members at home, do cycling or run on the treadmill while your children or grandparents take a nap. jumping jacks could be done in between affairs, they just need five to ten minutes time. while preparing dinner, push-ups while standing and waiting for the food to boil could come in handy. put your hands on the kitchen slab and take your body down and lift up back, repeat this movement till you have the time.

Sep 21,2017 0
Full body workout routine

The full-body exercise is basic in concept– you prepare your whole body for exercise. there are many factors that decide its adequacy, however, exercise decision is critical. some full-body exercises involve doing a great deal of activities focusing on particular muscle bunches exclusively (segregation works out), while others call for less, compound developments that include different muscle workouts. the last is more viable than the previous, which is the reason the most well known full-body weightlifting schedules include minimal more than seat squeezing, military squeezing, hunching down, and dead lifting. volume and power are key factors as well. volume is the measure of sets and reps you're doing for every exercise and force is the measure of weight you're lifting (in respect to one-rep-max). the connection amongst volume and force is to such an extent that when one goes up, the other must descend. that is, increment the heap of the weights you're lifting and you'll need to decrease the measure of reps you're doing in every exercise and week. also, on the other side, increment the quantity of reps and you'll need to diminish the heap.  here's the means by which it plays it out in genuine practice:  •    high-volume, low-power preparing.  •    low-volume, high-force preparing is for building quality  •    high-volume, high-power preparing is extraordinary for beating yourself into a mash.  how much of the time you can and should prepare relies upon the power and volume of your exercises routine. once more, you can just do as much consistently before running into issues identified with over training. most full-body exercise programs includes 3 exercises for every week on a mon-weds-fri. selecting your overall weekly workout plan is one of the most important aspects of creating the weight loss training routine that is best for your all body building. the element that makes it tricky is the fact that there are a lot of ways to go in the direction of best routine for workout . some potential workout plans split and schedules to choose are enough to make your mind explode. if we have to emphasize heavy, compound weightlifting (80 to 85% of 1rm or more)…and we want to do at least 60 reps per major muscle group per week…we have a problem. keeping in mind the end goal to do that, we need to do a full-body exercise like this 3 days for every week:  4 sets of deadlifts @ 85% of 1rm (4 to 6 reps)  4 sets of squats @ same  4 sets of seat press @ same  4 sets of military press @ same  "why not we can do full-body exercises every week?" you're pondering? since then you will keep running into issues with recuperation. what's more, on the off chance that you just have time for two exercises for every week?  try not to try and attempt to hit your volume quantities unless you have a couple of hours and a desire to die. (all things considered, a full-body exercise is a decent decision in the event that you can just prepare twice every week, and particularly in case you're quite recently hoping to keep up your present physical make-up. more on this soon.) is a full-body workout right for you? as should be obvious, full-body exercises have their advantages and disadvantages.  •    they're a decent place to begin for individuals new to weightlifting.  •    they're useful for building quality since they make them perform compound developments a few times each week (and the all the more as often as possible you do a development, the better you get at it).  •    they're great in the event that you can just prepare a few times for every week.  assuming, be that as it may…  •    you're an accomplished weightlifter,  •    you're hoping to work on muscle as much as expected,  •    you can prepare at least three times each week…  … then a full-body exercise routine isn't best for you.  rather, you'll improve the situation with any other exercise split, which i discuss here.

Sep 21,2017 0
Gym workout for men

After deciding to make the fullest of your life and your body, a workout plan is what you need. a workout plan builds muscle and burns fat. it doesn't matter on what level you are, beginner advanced or intermediate, there is a workout exercise plan for every person and every body type. a gym is a place where you can find a lot of equipment and guidance by a fitness trainer under one roof. the very first thing which every body suggests when you join the gym is cardio. cardio means cardiovascular exercise. in this type of exercise our blood flow and oxygen level in our body increases and helps a lot in weight loss. now, talking about cardio lets get into a bit deep. there are mainly two types of cardiovascular exercise, 1. steady-rate cardio- the first type that is steady rate cardio means doing any cardio exercise at a steady or constant rate or speed. this type burns calories at a constant state. 2. high-intensity interval training- in this type, we do exercise with high intensity taking minimum intervals in between which one of these two is better for beginners and have better results, in the long run, is still a topic of debate among many gym trainers across the world. we need to discuss this on our side then decide for yourself which one is better for weight loss and muscle building. firstly, we are aware that high-intensity workout burns more calories and also the body takes more time to recover from that workout which in turn burns more calories for a long time, but it's not for everybody. some of us take the easy workout plan because of the reason that everyone’s body is different and not that they are lazy. from my point of view, steady-rate of cardio is better than a high-intensity workout. i am pointing out some reason for the same: 1. steady rate work out to maintain muscle mass 2. our body recover faster as compared to high-intensity workout 3. this could also be done after our workout sessions. now we will talk about each of these points in detail. there are some people who are very hard gainers and cannot put muscle easily, but in steady-rate cardio, muscle is easy to retain which is already gained. when we are on a diet of minimum carbohydrates and fats intake, high-intensity training will make you lose muscle mass. this is also the same when we lift heavy weights with a diet. in these cases steady rate cardio is the kind of workout for you, a good time spent on a treadmill will not be proved stressing on the body and helps in fat loss. talking about recovery, most of us just want to get fit and not to be trained professionally. we can go to the gym for around 4-5 days lifting heavy weights and doing cardio exercises. after this our body needs to recover otherwise there would be too much body pain which would cause unease to our everyday jobs. the steady rate of cardio could be anytime during our gym period before lifting or after lifting. which gets to me that there is not any specific time to do steady cardio.

Sep 16,2017 0
Gym workout program vs home workout progam for perfect body building

Before we begin things off, remember that working out at gym and at home have their pros and cons, it depends on a person's lifestyle  to which either of gym or home workout may suit. i didn't sort anything twice since it would be a waste. so when you see that benefit for a home exercise center is security, realize that a drawback of a business rec center is no protection. one of the issues that put numerous new or experienced  muscle heads into a quandary is the choice on whether they need to buy a membership to a gym, or to invest in gym equipment to make their own particular home rec center. every decision offers its point of interest, and each has its drawbacks.  it will help you to plan your best workout routine and gain best fitness results. one thing that you need to consider to start with is the thing that sort of muscle head you are planning to tone. the choice of a beginner jock would be unique as compared to the choice of an accomplished and committed weight lifter, possibly. while something would appear to be more reasonable, diverse individuals incline toward various things. for the accompanying  types of weight lifters, we will investigate the favorable pragmatic circumstances and hindrances of deciding to exercise at a rec center or home. in the first place, we will investigate the general preferences/burdens of workout at exercise center, or at home. these advantages and disadvantages apply for a lifter, with any experience. general advantages of workout at gym

Sep 14,2017 0
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