10 Ways To Get Shredded For Summer – Its Not Too Late

 

It really isnt too late… But you need to start now and have a plan and stick to it!
In these articles the authors have given some great advice on what can be done in such a short amount of time.

Best Bodybuilding Cutting Diet- Get Cut and Shredded

 

Not only will a bodybuilding cutting diet help you lose fat, but it will also help you keep as much of your muscle mass as possible. However, a lot of people find it too hard to lose fat because they associate a bodybuilding cutting diet to be extremely boring and too hard to follow through with.
 We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

Foods in a Bodybuilding Cutting Diet

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

Food 1: Chicken

The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

Food 2: Fish

Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

Food 3: Vegetables

I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

Food 4: Eggs

Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits. Eggs are excellent source of proteins. Also eggs are one of few foods naturally containing vitamin D. They are also a natural good source of vitamin A, B2, B6, B12,  and folic acid and minerals such as iron, calcium, potassium and phosphorus.

Food 5: Water

Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

Food 6: Nuts

The good thing about nuts is that they contain a good amount of protein and fat, but don’t eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Bodybuilding Cutting Diet – Tips

Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape. Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.
Source : easytips.ourfitnessguide.com

Bahubali Actor Prabhas Workout And Diet For A Six Pack Body

Team IBB 3,264 Views

Prabhas-Bahubali-body-workout

If there is anything other than cricket that has brought the nation together its Bahubali. People, no matter what the age, profession or race; are talking about this magnum opus that has shattered all the box office records without breaking a sweat. The man who played the legendary character Bahubali, Prabhas, has become a craze for men and women alike. And why not? Where do you see such dedication and passion for work in today’s film world? Be it Prabhas or Rana, every actor in the movie has given more than their best which is why Bahubali has succeeded in making history on several fronts. Prabhas as Amarendra Bahubali became a national sensation owing to his heart melting looks and Greek god physique. Want to get a physique like that? Well, here is Prabhas’ workout and diet for amazing 6 pack abs. Let us be frank…it’s not going to be easy to catch up with Bahubali!

How Prabhas became Bahubali?

Prabhas-Bahubali-BodyPrabhas proved in every way that he was the right choice for this iconic character. It might surprise you to know that Bahubali spent a year in pre-production and Prabhas started working on his body as long as 8 months before the production could begin. He underwent a massive transformation to get into the skin of the character throughout the movie. Prabhas did not sign any other movie or even a commercial while he was on Bahubali for 3 years.

The character of Sivudu (son) was leaner as compared to Amarendra Bahubali (father). The later was a warrior and therefore had to look like one in every sense. Thus, Prabhas gradually shifted from one body type to the other across the movie.

Weight Gain

Prabhas-Bahubali-6-pack-absPrabhas definitely has a great height. He stands tall as 6 feet 2 inches. However, just like an actor he had a lean body type with a weight of 85 kg which was not suitable for the epic drama. For the first part, Prabhas had reached a body weight of around 105 kg by putting on 20 kg. To bring Amarendra Bahubali to life, Prabhas put on another 30 kg for the sequel – Bahubali The Conclusion and reached 135 kg (approx). There are even statements circulating all over the internet that Prabhas scaled up to 150 kg for the sequel. The tough part was that he needed to bulk up and get more muscular and not just fat. Putting on muscles in such a fashion required heavy diet control and very detailed workout plan.

Inspiration and Preparation

Prabhas took inspiration from WWE wrestlers who perfectly fit the criteria of huge and muscular body types. It has been said that he personally observed them, interacted with them to understand the crux of bodybuilding. Interestingly, even though he took inspiration from international stars, Prabhas did not hire any renowned international fitness trainer for himself.

Instead, he brought with him an entire gym. Yes, to focus on his workout day and night, Prabhas bought the latest international gym equipment worth 1.5 crore rupees on his own accord and set up his own fitness area – an outdoor gym in his house garden. Prabhas enjoyed working out amidst the greenery of his garden where he can take in naturally clean air.

Trainer

Instead of getting a popular name on board, Prabhas decided to seek help from an Indian jewel. If you are a bodybuilding fan, you are ought to know Laxman Reddy. He made India proud by claiming the tile of Mr. World at bodybuilding championship in 2010 in Las Vegas and has 13 other titles to his name. Laxman initially groomed both Prabhas and Rana and eventually he focused completely on preparing Prabhas for his epic challenge. Along with Laxman, there were also dieticians who were continuously monitoring and altering his diet plans.

Prabhas Diet Plan

Prabhas-Bahubali-abs-workoutSince Prabhas had to put on 20 kg in 6 months, he had to go on a heavy calorie diet which focused more on non vegetarian foods to make the diet as naturally protein rich as possible. Prabhas’ diet was managed between 2000 calories/day to 4000 calories/day which were divided between 6 meals during the day. Prabhas followed the policy of small, balanced and regular meals. He used to eat every 2 hours.

It has been reported by some of the media sources that Prabhas started his day with 40 egg whites to gain muscles faster. The egg whites were half boiled and blended with protein powder. At some places it has been mentioned that the 40 eggs were taken during the course of the day.

Along with eggs, chicken was integral part of his diet. He consumed 500 grams of chicken a day. Along with this, he had nuts, almonds, ample of vegetables like broccoli, spinach and fishes to supply his body with all the nutrition it needed for that massive gain.

He was on a zero carbs diet. His lunch included a small amount of brown rice, oat meal along with boiled vegetables and chicken or fish. His diet also included protein powders and Prabhas used to have one serving of protein powder with milk or light soup after his workout sessions and before he went to bed.

The next crucial thing Prabhas focused on was hydration. He made it a habit to have 10 to 12 glasses of water at least to avoid any possible dehydration that can lead to weakness and loss of stamina.

Prabhas is strictly against steroids and all that you see on the screen is his sheer hard work. He has followed an extremely stringent diet and workout to gain those muscles and six pack abs. Prabhas states that steroids are body building drugs and they can cause health issues. Steroids can ‘give results but for short time’. He strongly supports natural diet and healthy workout.

Prabhas Workout Plan

Prabhas-Bahubal-ibody-gym-workoutP.C.: recentmovies.in

Prabhas followed the 70/30 rule – 30% workout and 70% diet. Prabhas stated that an appropriate pre and post work diet plan is crucial to ensure that you get the right results from your hours at the gym. He spent 6 hours at the gym everyday divided between morning and evening sessions.

The morning began with cardio sessions followed by stretching and yoga. This was followed by intense stamina building sessions including plyometric and cross-fit exercises.

Prabhas-Bahubali-gym-workoutP.C.: jansatta.com

The evening involved muscle building exercises i.e. weight training. Instead of relying on isolation exercises, Laxman put him on compound routines like squats, bench presses and dead lifts. This helped him to get more muscular in lesser time. In addition, Prabhas also remained active outdoor activities like cycling, swimming etc.

After bulking up to 135 kg or may be 150 kg, Prabhas is now surely on a losing phase as the movie has come to an end. Laxman stated in an interview that the weight is being lost gradually and it might take around 5 to 6 months to for him to reach his normal weight. Laxman also mentioned that the diet would remain the same but the amount would start decreasing.

We hope now you know why Prabhas has gained all that fame. He has followed an exhaustive routine and a very strict diet. Yet, he did not deviate from his goal at any given point of time in those 3 years. He gave his 100 percent to workout, diet and acting. That is how he became Bahubali and won the hearts of millions overnight. If you too want 6 pack abs like Prabhas then ensure that you stay head strong and motivated all the time for that is the key to his success.

https://www.indianbodybuilding.co.in/bahubali-actor-prabhas-workout-diet-six-pack-body/

On – 22 May, 2017 By Team IBB

Best Bodybuilding Cutting Diet- Get Cut and Ripped

We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits. Eggs are excellent source of proteins. Also eggs are one of few foods naturally containing vitamin D. They are also a natural good source of vitamin A, B2, B6, B12, and folic acid and minerals such as iron, calcium, potassium and phosphorus.

Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

The good thing about nuts is that they contain a good amount of protein and fat, but don’t eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape. Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.

 

On – 09 May, 2017 By

Home Nutrition Fitness Model Diet: How To Eat To Get Ripped And Shredded

Jump start your fat loss with this sample fitness model diet.

If you ask most people on the street about their opinion on getting shredded and muscular, chances are that their response will something the lines of “go to the gym and workout.” They’d be correct to an extent, but the reality is far more complicated than that. While hitting the gym with a relish and determination is absolutely necessary to building a powerful and impressive physique, working out alone simply isn’t going to cut it. You have to put way more work into it than that.

Now, we know what you’re thinking. “Working out isn’t enough?! Then how am I supposed to get into the shape that I want?!” Well, there’s a fairly simple answer. Diet. If you want to get into absolutely shredded condition, you need to eat right for the occasion. Many people have this fantasy of looking like a fitness model, but they never understand that getting to the form requires them to push themselves both physically and mentally. Luckily, we’ve got you covered with our own approach to what we call the fitness model diet.

1. The Mentality

You would think a program about a fitness model diet would just be about what you put into your mouth and stomach, but the reality is that diet is more than just thinking about what foods you have to eat. You need to be in a positive mental space to be able to not only start a diet, but adhere to one as well. With dieting you want look at things from a different perspective. This is not something you’ll just be doing for a certain period of time, but rather something thing that you want to stick to. Think of a diet as a lifestyle and sticking to a program will be far simpler. So put down that Big Mac and get your mind right. If you want to look good, you have to be mentally want it.

fitness-model-diet-header

2. Understanding Macros

Carbs, fats, and proteins. These macronutrients are important to ensuring that you make the gains you need and lose fat to reveal the muscle underneath. Carbs and fats are primary energy sources while protein is your muscle building or muscle maintenance nutrient. Having your macronutrients balanced is absolutely paramount to attaining the body your want. You want to eat the proper percentage of carbs, fats, and proteins to give your body the best chance at body recomposition.

3. Methods

A fitness model diet is very much like a bodybuilding diet. Everyone of you out there has to realize that you’re all different and foods are going to effect you differently. For some people carbs can cause them to hold onto way too much water. Others eat carbs and simply get an energy boost from the macronutrient. That’s why following a classic program may not work for some, but may work for others.

The classic approach would be to get 40-50% of your calories from carbs, 25-30% of your calories from fats, and another 25-30% of your calories from protein. Obviously this means keeping your sodium and sugar intake at a reasonable number, avoiding saturated fats, and eating an overall clean diet. But for some individuals this classic approach will do little to effect their body recomposition.

Another great approach is the keto or ketogenic diet. This diet is a bit more strict and could be more difficult for those who are in love with carbs, which, let’s face it, who isn’t? The idea is to consume a higher amount of good fats like avocado and nuts, a moderate amount of lean protein like chicken, fish, and lean steak, and a lower amount of carbs, no more than 30 grams in fact. This will put your body in a fat burning mode or ketosis where your primary energy source is coming from fats. After following this keto diet for most of the week, allow yourself one refeed day where you consume a higher amount of carbs, just be sure not to binge on too many unhealthy options. Remember, the goal at the end of the day is to get absolutely shredded.

 

4. The Diet

So finally the coup de grâce, the foods you should be eating to get you in prime condition. This fitness model diet isn’t something you necessarily need to stick to, this is just an example of the foods you can eat that can be beneficial to your gains. Remember, there tons of great food options out there for you, this is just an example for you to start with.

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Classic Style: This is all about balance. Don’t be afraid to mix and match with this approach, but be sure to avoid too many carbs at night before bed.

Breakfast: Oatmeal, side of bacon, black coffee

Lunch: Sweet Potatoes, chicken breast, salad with olive oil (for dressing)

Dinner: Salad, chicken breast and rice

Keto/Low Carb Style: This is a low carb alternative to the classic approach. Be sure to aim for higher, good quality fat content with moderate protein.

Breakfast: Bacon (pork or turkey) and eggs

Lunch: Steak, chicken or turkey with avocado, and asparagus

Dinner: Salmon in pesto sauce

Remember, think of this is just a starter kit. Get creative with your macronutrient intake and be sure to continue to research other great recipes. Jump start your fitness goals by following this simple plan, then begin to explore.

What do you think of this fitness model diet?

http://generationiron.com/fitness-model-diet/

On – 12 May, 2017 By GI Team

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