Pulse Fitness

KETTLEBELL group class.Thanks for the members to encouraging us.

Attention to the Members.....

10 Best food for MUSCLE GROWTH.

1. SHRIMP(PRAWN) - Vitamin D, Iron and Antioxidants selenium that are beneficial for muscle mass.

2. SOLEMAN FISH- Omega 3 Fatty Acid.

3.GUAVA- Rich in Vitamin C, Lycopene and Antioxidants that are beneficial for skin.

4.QUINOA- Essential Amino Acid (Complete protein), Good fibers for dissolving fat in our body.

5. NATTI CHICKEN- Skinless Breast Piece rich in high protein that are beneficial for muscle development.

6. EGG- a. White pure protein
b.Yellow part has Vitamin B & D and good for MUSCLE GROWTH (Daily 3 yellow)

7. BROCCOLI- Vitamin C, Vitamin K, Folate and Fiber content.

8. PALAK KEERAI- 20 Beta-ecdysterone good for inducing Protein, Fiber and Vitamin A & K.

9.BEANS- Low in Protein and Fiber but rich in Folate, Zinc, Magnesium and Iron content.

10. YOGURT- Good Bacteria and improving the digestion and helps to sense the nutrients.

BASAL METABOLIC RATE(BMR)
Your BMR is what your body needs at rest to maintain normal functions like beating of heart, respiration and the maintenance of body temperature at a thermostatic setting just under 100 deg. All these mechanical and thermometric functions require a base level of energy. About 60-75% of energy is expended by the the body at rest in such activities.
You use another 10% of calories to digest and metabolize food.

FACTS ON METABOLISM
1. The amount of calories you burn varies with the type of food you eat. You burn more calories to breakdown a steak than a banana. Very few calories are expanded in breaking down simple sugars.
2. The resting metabolism or the metabolic rate depends on age, gender, physical condition, the amount of fat and muscle in your body.
# Younger persons have higher(faster) metabolism because of increased activity of cells.
# You had a very high metabolism at your birth. At mid thirties, metabolism slows by 3-5% per decades. By age 55, you require 150 fewer calories per day than in your mid thirties. For that reason, you should cut back on calories or increase your activity level to burn more calories, otherwise you will store additional fat in your body resulting in increased weight.
# Men generally have a 10-15% faster BMR than women because male body has greater percentage of lean muscle tissues.
3. Exercise can increase your BMR.

Just for Fun.

HIGH INTENSITY INTERVAL TRAINING(HIIT)
HIIT also called Sprint Interval Training, is an enhanced form of interval training, an exercise periods of short intense anaerobic exercise with less intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9-20min. These short, intense workouts provide improved athletic capacity and condition, improved Glucose Metabolism, and improved fat burning.

HIIT is considered to be an excellent way to maximize a workout that is limited on time.