Mubashir Akhtar Fitness

Mubashir Akhtar

Hello everyone. As you may have noticed, I haven’t released an article in a couple of month. This has mainly been due to me moving but partially because I have been very busy lately with my own business. I couldn’t just leave you all in the lurch wondering if I will ever post more content so I will take this time to forward you onto a longtime friend of mines blog.

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Mubashir Akhtar is a good friend of mine and we have worked together in the past. His blog contains all the same type of motivational and informational posts as mine but he has more time available than me so will be able to post more content more often.

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Now I know that some of you may have already found alternatives to my blog, so feel free to message them to me and I can possibly create a list of alternative websites to visit. Until then, visit Mubashir’s website and get to know him. I’m more than sure you will enjoy his content as much as my own, at least until I get some more free time to post some of my own content again.

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So, visit Mubashir Akhtar for some more fitness articles.

Seven Days in Weight Loss

Here are some interesting stories appearing online over the last 7 days about diet and weight loss.

Obesity may not be as dangerous as we thought
new study from Denmark has found that the risk of an early death from being overweight is no longer as high as it was in the 1970’s. A team from the University of Copenhagen has looked at the data on over 100,000 people. They found that the risk of an early death in the 1970’s was higher in those classed as being obese compared with those who maintained a healthy weight. Over 30 years later the risk had dropped to zero. Despite the reduction, researchers don’t see this as a reason to stop trying to achieve a healthy weight.

Do friends make you overweight?
A nutritionist writing recently in the Huffington Post has suggested that it might be your friends or family who are keeping you fat. While you may think that your friends or partner should be the ones supporting you and helping you to lose weight, their unintentional actions may not. The nutritionist suggests that the best way of avoiding problems and lose weight is to involve friends and family in the process. They suggest trying to get them sold on the benefits of losing weight together.

Veganism may be bad for your health
Across the UK, there is a rise in people adopting a vegan diet which may be harming their health. According to the country’s leading dietician the decision to not eat meat, fish or dairy was being made on the grounds of fashion. The risk of such a diet is that people will not get enough protein or other crucial nutrients and vitamins. If they are pregnant, a vegan diet might also harm their babies.

Better Together
A bride and her two bridesmaids have between them lost 14st using WhatsApp to help them diet. By setting up a WhatsApp message group on each of their smartphones, it allowed them to send each other encouraging messages enabling them to stick to their diet. The three friends have shown that by dieting together and keeping each other motivated, they have managed to lose the pounds. In under two years, they shed 14st between them and as a result looked stunning in the wedding photographs.

This month on Twitter

This month on Twitter by Muzzafar Zaman

This month on Twitter, I published a new article titled “Protein powders, are they really different?” In it, you will find the true differences between protein powders and which ones to take if you have certain allergies or preferences.

We talked about posture when sitting at your computer or sitting at a desk in general:

There a plenty of different ways to increase your metabolism speed (not substantially, but every little helps):

And finally, we just had to call out a few tweets for giving false information so blatantly, luckily they added sources in the end:

My twitter is used almost daily so why not give me a follow and see what else I post about – www.twitter.com/drmuzzafarzaman

Dr Muzzafar Zaman – Protein Powder Comparison — Dr Muzzafar Zaman | PRLog

Dr Muzzafar Zaman – Protein Powder Comparison. Protein powder comparison Protein powder is extremely popular and there are some very good reasons why. This is a very convenient way to access high-protein, which is an essential part of any fitness regime that you are undertaking. – PR12552677

Source: Dr Muzzafar Zaman – Protein Powder Comparison — Dr Muzzafar Zaman | PRLog

Ways to Bulk Up with Dr Muzzafar Zaman — Dr Muzzafar Zaman Weight Loss | PRLog

Ways to Bulk Up with Dr Muzzafar Zaman. ‘Bulking up’ refers to increasing both muscle and fat in order to achieve a well-built look. Although you will put on considerable weight during this time, the ‘cutting’ stage is where you lose accumulated fat whilst keeping the muscle mass. – PR12546031

Source: Ways to Bulk Up with Dr Muzzafar Zaman — Dr Muzzafar Zaman Weight Loss | PRLog

Muscle Growth With proper Nutrition

Muscle growth is the development of the shape, function, mass, and density of muscle cells. Human muscles contain filaments in cylindrical bundles called myofibrils. Muscle growth gives an individual a leaner and stronger body. There is also an improvement of function. Most individuals grow their muscles by training. The right nutrition can also facilitate muscle growth. Some foods provide the body with the nutrients and minerals it needs to build more muscle.

To find the right food for muscle growth, it helps to know what to look for. Restricting calories can lead to loss of muscle. Typically, about 2800 calories are necessary to build 500 grams of muscle. Besides calories, proteins are also essential for muscle growth. Muscles break down proteins, so it becomes necessary to take in more to keep a balance. These are some nutrients and foods that contribute to muscle growth.

Zinc

The body uses zinc to produce testosterone, which helps in building muscles. After exercising, zinc is the mineral that aids in recovery. Some of the common sources include pulses, red meat, cheese, and pumpkin seeds.

Protein

Proteins contain amino acids that are essential for building muscles. The amount of protein intake should depend on if you are a beginner in muscle building or a professional such as an athlete. Lean animals are the recommended sources for food proteins. These include; beef, fish, eggs, turkey, and chicken. For an individual who does not prefer meat, quinoa is an excellent source of protein. Quinoa is a grain rich in fiber that is gluten-free and has all the essential amino acids.

Carbohydrates

These are also essential nutrients when looking to build muscle. Enough carbohydrates are necessary to provide the body with the energy it needs during exercise. It is crucial to stick with the carbohydrates that are slow to digest like sweet potatoes, whole grains, and oatmeal.

Iron

This mineral is essential in keeping the energy level in the body optimal. Iron aids in the transportation of oxygen throughout the body. It also plays a role in strengthening the immune system. Common sources of iron include venison, bran cereals, and dried apricots.

Whey Protein

Whey protein is a supplement that improves the intake of protein in the body. Getting the recommended amount of protein from whole foods alone may not always be possible, and that is why the supplement is vital.

Calcium

The mineral is vital for growing strong bones. It helps with the metabolism and muscle contraction. Having enough calcium will prevent the release of calcitrol, which stores fat in the body. Foods rich in calcium include cheese, sesame seeds, almonds, and sardines.

Vitamin C

Vitamin C is an antioxidant that enables the body to get rid of oxidative stress resulting from exercises. It is also fundamental in metabolising carbohydrates. Citrus fruits, veggies, and green peppers are some of the foods that provide the vitamin.

Visit some of my other websites if you would like to follow what I am doing:

How Your Body Builds Muscle

Building Muscle by Muzafar Zaman

Before you start training to gain your muscle mass, you should first look into the structure of muscle tissue and how it comes to develop and grow. One thing to remember is it takes time to gain muscle mass and see a physical change in your appearance. Some things may just surprise you about becoming toned, so read on to become successful at getting the muscles you’re aiming for.

Muscles come in many forms, the heart itself is a muscle, but when we speak about becoming strong, we’re talking about skeletal muscles. Skeletal muscles throughout your body are formed by many fibres known as myofibrils, allowing the muscle to contract. The contractions are caused by signals from motor neurons. The fibers can become damaged during your workout, and as you rest, they are repaired with new protein fibers during a cellular process. Over time and many workouts, the repaired myofibrils will become denser and will also multiply, enhancing muscle growth. Due to this process occurring as you rest, you should ensure you get at least 8 hours sleep at night to maximise muscle growth.
The control you have over your muscle growth depends on numerous factors, over time you will be able to lift heavier loads, and should do so to ensure you are continously stressing your muscles so they continue to develop under tension. It’s also completely normal to feel sore after workouts, as your muscles are becoming damaged. This process will also kickstart the muscle growth, and over time you’ll feel less sore than you used to.

In order for your muscles to benefit totally, they must be fuelled with enough protein and calories as well as enough rest. You have to consume more than your standard calorie intake, just ensure you are eating clean and don’t make the mistake of overeating either. You should also focus on your protein intake to assist with your muscle growth, include fish, eggs and meat into your diet. Furthermore, make sure to consume plenty of water, as well as healthy fats that you can find in olives, nuts, avocado and tuna. A final tip is to eat more often during the day than the usual 3 meals that you are used to, instead try to aim for 5 or 6 smaller meals a day, one of which could be a protein shake to ensure you’re getting enough protein in your diet.

By Dr Muzzafar Zaman

The Benefits of Exercise

Dr Muzzafar Zaman

If you’re struggling to keep on top of a new exercise regime, Dr Muzzafar Zaman is here to help. New Year’s resolutions are something we’d all like to do, but getting started on a new workout regime can be tough with the odds firmly stacked against those without willpower. To make things even trickier, consistency plays a crucial role in determining successful results when introducing any exercise into your routine.

Don’t let office hours interfere with your exercise routine

For the best results inside and out, ensuring a consistent and intensive workout regime from the off is the best strategy. Many of us struggle to keep a healthy work-life balance at the best of times, and working even one daily exercise routine into an already busy diary can be the first hurdle for a consistent regime. Often, office needs come first, forcing lunchtime gym visits and trips to the track to the back of the to-do list. If these types of exercises are making up core component of your routine, consider replacing them with something else, or at least switching up the time of your trip so you’re less likely to have to sacrifice it from your schedule for an emergency department meeting.

Set a schedule and keep good company

Keep cardio workouts to mornings whenever possible, ideally before the working day begins. Not only does this leave less interruptions to interfere with your routine, but it’ll provide the body with a much needed energy boost that can be crucial for maintaining willpower and well-being during the first few days and weeks of a new exercise regime. If you’re a late starter or struggle to set aside time in the day, you can also work in cardio time in the hours after eating your last meal of the day. If you’re still struggling to keep your willpower up weeks into your new exercise plan, consider bringing in a workout partner to keep your mind occupied and spirits motivated.

Is it time to invest in a personal trainer?

If you’re looking to build muscle and incorporate a lot of resistance training into your exercise schedule, then you’re going to need to be committed. Falling behind by just a few sessions not only sets your progress back, it can make recovery and return to your usual performance levels more difficult. You’ll never be able to navigate around every unforeseen circumstance, but you can give yourself a great head start by seeking out a professional trainer to help track your fitness levels, performance and progress.

If you’re giving your lifestyle a major overall, long-term planning really does pay off. Know your limits, don’t set the bar too high and above all else, do your homework and ensure you’ve picked the optimal routine for you. Everybody needs a little help sometimes, so consider whether a few small changes can give you the kick you need, or whether you’re better investing in some professional support to keep on track and maintain progress.

By Dr Muzzafar Zaman