weight loss grants

How to Apply for a Weight Loss Grant: Everything You Need to Know

Weight loss grants are very beneficial for people who are overweight. In fact, it is a dream come true for them as along with losing weight, they can get an allowance for it.

One can get a grant of 80% abiding with all of their rules for losing the estimated weight. Moreover, you get to select how much weight you want to lessen and the time that you may think you can gain it.

There is no pressure on you by the program to lose this much weight within this time. But, you will only get refunded when you fulfill your weight loss aims along with being obedient to every condition of the grant.

In the following part of the article, we will talk briefly about the whole process of weight loss grants in Canada. Keep Reading.

Weight Loss Grants

Along with looking good, losing weight is essential for the betterment of your health. But, we see many people fail to lose their weight as they lack the required motivation to do it. This program is perfect for these types of people as it inspires one to lose weight.

So, let us now know about the applying procedure of this allowance so that you can successfully apply:

Applying procedure

The application procedure for the allowance is easy and can be done both online and on mobile. As you can speak with an actual person on mobile, it is more relaxed to apply for the allowance than several people think. Therefore, if you are prepared to appeal for the grant, then follow the below stated phases:

Phase 1

It is the first step of applying for a grant. So, at first, the thing you need to do is: visit their official website for the grant application to fill the form given by them for appeal.

It is a normal form that wants to know your contact details like your name, address, and mobile number. Here, you don’t need to give any information regarding your fitness or body weight.

Phase 2

In the next step, you need to check your e-mail for further information. Like it will send you a confirmation message when you sign up. So, after signing up, you must check for the confirmation message.

Because if by chance any such message doesn’t come, then it means there may have been some mistakes in filling your application form. So, check it properly.

Phase 3

In this step, you need to provide details about your weight and fitness.  Moreover, the worker will query if you require a recommendation for a weight loss strategy or require an appointment for one. The plus point of this step is to ask any questions that you want to know from them.

Besides, you can know more about the weight loss allowance package in Canada by talking on the phone. Thus you can clear all your doubts regarding the procedure of applying personally via the telephone.

Evaluation method

After submitting your appeal for the allowance, it will directly go into the evaluation. This process can take many days for the assessment to be finished.

After their assessment is over, they will give you a call to inform you if you have been accepted or not. If you are accepted, you will get login authorization to access your Candidate Portal. Moreover, you will also get a package consisting of the following things;

  • Cover letter verifying your authorization to the allowance.
  • A qualified funding official document.
  • Contact details funding the health center where you need to weight-in.
  • Weight statement documents that you will require to have sign up by the physician or nurse who helps in your weigh-in.

Amount The Allowance Cover

The allowance will recompensate about 80 percentage of the total expense of your weight loss package.  And the highest amount is $2500.


You will get the grant successfully only when you lose weight within your estimated time and abide by all of their rules and conditions.

Instructions of The Program

The weight loss program is applicable for everyone residing in Canada. There is no fee for applying for the allowance. Moreover, there is no need for a particular weight loss agendas or businesses that you need to use.

It is functioned by the Oral Aesthetic Advocacy Group. These suppliers are non-compulsory and are typically authorized by the governing body of health.

For which, several people decide to take benefit from it. However, applicants also have the freedom to choose their providers if they want to. But for that, they need to inform you about the weight loss program.

Does The Allowance Encourage Weight Loss?

The allowance is efficient with people who have attempted it. Though it cannot bodily assist you in losing your weight, it can definitely inspire you to work hard. You must remember that you will only get compensated if you finish the total package.

Hence, if you want to get your 80% refund, you must ensure that you lose weight. As otherwise, you will not get any refund.

Several people have shared their successful weight loss stories on the weight loss allowance Canadian site. So, you must keep in mind if they can, why not you. It is for your betterment, along with getting your body to shape, you are getting refunded for it.

Reason for Getting The Allowance Denied

There are some things for which your allowance can get denied. But if you get disqualified for any reason, then you can apply for it again with new information.

But if you get disqualified due to safety purposes of your chosen program. Then you require to try again with a new one. Following the program rules, there are some specific causes for which one may be disqualified:

  • Your technique of losing weight is considered hazardous or risky.
  • Your technique of losing weight consists of complete or partial operation.
  • You didn’t follow the rules with the program instructions, clause, and conditions.
  • Tried to deceive or exploit the program.
  • Your appeal was not legible or may have missed vital facts.
  • Your aim of losing weight is unconvincing or irrelevant.
  • You didn’t join the weigh-in and also didn’t show any concern regarding your weight analysis documents.

Some Food and Weight Loss Guidelines

Several people think of the best weight loss program in helping them meet their aim. Hence, if you are partaking in the program and looking for guidelines that can assist you in meeting your goal in time, you can then follow the below guidelines:

Healthy Diet

A healthy diet can assist a lot in losing weight. Several people consider that they need to deprive themselves of tasty food to lose some weight. But it is a wrong concept as by losing weight your body will get in good shape.

By thinking about the outcomes, you can understand what you must do. You have to avoid eating oily and sugary foods. In contrast, you need to eat more fruits and vegetables. These types of modifications can have a massive influence on your fitness and can help you lose weight.


For losing weight, it doesn’t necessarily mean that you have to lose weight by joining a gym. In fact, you can lose weight by doing the right and sufficient workout at your house.

Walking daily, swimming, or riding a cycle is also some distinctive forms of exercise. It helps both in saving money and losing weight. These workouts are entertaining, and at the same time, you can also do them regularly.

Sufficient Sleep

Most people don’t understand the importance of sleep. Sound sleep has a significant role in sound health and mind. If you are not getting sufficient sleep, you will not even have the energy to exercise.

Moreover, you will see that your eating habit increases with your desire to eat junk foods due to insufficient sleep. Hence, try to get sleep of at least 8 hours at night to function correctly throughout the day.


I hope this article helped you to know about the weight loss grants in Canada. Although this cannot physically help you reduce weight, it can certainly encourage you to do it.

In fact, it is like a golden opportunity that you must not miss. Hence, keep trying until you lose weight without wasting further time to get a good body and an allowance as a reward.

Powerbuilding Bodybuilding

Powerbuilding Bodybuilding: 5 Ways to Get Big and Strong

Our body is an adaptable organism that can easily battle the variation and pressure on it while bodybuilding. But unfortunately, lifting the loads for a general weight scheme doesn’t help to increase much.

Instead, the body understands it and thus stop growing the muscles eventually. However, rising the weight slowly every week is also stressful for the body to adjust gradually.

That’s why power bodybuilding is exceptionally useful compared to other bodybuilding at increasing size and power. These help to increase the weight and muscle gradually every week without stressing the body too much. So let’s know more about it.

What is Power Bodybuilding?

The main aim of this bodybuilding is to increase muscle and power while at the same time enhancing the body form. This bodybuilding consists of 3 power lifts:

  • Squats: It is done for increasing the strength in the leg
  • Deadlifts: It is done to increase the strength in the back.
  • Bench press: It is done to increase the strength in the chest.

However, to gain strength through this bodybuilding method, you need to follow an exact diet plan to get enough nutrition.

Now, let us know about the creator of the bodybuilding format along with a 12 weeks exercise plan:

Who is the creator?

The creator of this bodybuilding is Mike O’hearn. He is a worldwide admired fitness figure with more than 500 covers printed under his name.

Moreover, along with an attractive outlook, he also has unbelievable power. He is 6 feet 3 inches in height and 250 lbs and has about only 4 percentage of body fat. It makes him larger and thinner than past Olympia champions.

Below is his lifting status:

  • 370 kg squat: It is almost 3.3 times than average bodyweight.
  • 230 kg bench press: It is almost 2 times than average bodyweight.
  • 345 kg deadlift: It is almost 3 times than average bodyweight.

Whenever anyone asks Mike to say something about how he does it, he always says everyone should excuse him for thinking as a superhero at first. Because he is also an ordinary person like us who have gained it after working for many years continuously in the gym.

There is no magic in it as he has too earned it after working hard for years. And still, he does it to maintain this form as there is no other way of achieving it.

Mike O’hearn Power Bodybuilding

Mike o’hearn bodybuilding is the practice to train, depending on the weighty compound activities. At first, it includes the 3 basics of this bodybuilding the bench press, squat, and deadlift.

Next is the superhuman lifts, in which you have to lift as much as weighty things you can. That is, in these activities, you need to force yourself to the extreme point.  After doing all the previous exercises, the next one is the hypertrophy packs and load ranges for other workouts through a 5-day exercise split.

If you can do all the exercises accurately, then it is confirmed that you will be mightier, fuller, and more powerful than before. Below is the training split of exercise distribution in short based on days and weeks from which you can take an idea:

Exercise distribution based on days:

Chest exercise: Monday

Leg exercise: Tuesday

Shoulder exercise: Wednesday

Arm exercise: Thursday

Back exercise: Friday

Saturday and Sunday: Rest

3 Basic lifts: Bench, Squat, Deadlift distribution based on weeks:

  • 1-4 weeks: 5 packs of 4 loads.
  • 5-8 weeks: 5 packs of 3 loads.
  • 9-12 weeks: 5 packs of 2 loads.

Mike Ohearn’s 12 week Power Bodybuilding

You need to work out for 12 weeks if you want to increase your muscle and power using this method. Although the whole process completes after 12 weeks, that doesn’t mean that you have to do different activities.

Instead, you have to do the required exercises alternately based on the day’s distribution. For your convenience, we have given an example of a week based on Mike Ohearn’s instructions that you can follow for the whole process:

Chest exercise: Monday

Level bench press:  you have to 1-3 exercises sets(5 packs of 4 loads)

Rise bench press: 5 packs of 10 loads.

Rise fly: 3 packs of 8 loads.

Leg exercise: Tuesday

Squats: 1-3 exercises sets(5 packs of 4 loads)

Leg force: 5 packs of 10 loads.

Leg stretching: 3 packs of 8 loads.

Calf force: 3 packs of loads to how much you can lift.

Shoulder exercise: Wednesday

Vertical/ Stand-Up Armed Press: 4 packs of 6-8 loads.

Barbell straight row: 3 packs of 8-10 loads.

Horizontal Rise: 4 packs of 8-10 loads.

Rise Bench deltoid fly: 4 packs of 8-10 loads.

Arm exercise: Thursday

Adjacent grasp bench press: 4 packs of 6-8 loads.

Barbell bicep bend: 4 packs of 6-8 loads.

Seated slope: 3 packs of 10 loads.

Hammer bend: 3 packs of 10 loads.

Rope tricep extension: 3 packs of 10 loads.

Preacher twist: 3 packs of 10 loads.

Back exercise: Friday

Deadlifts: 5 packs of 4 loads.

Barbell rows: 5 packs of 10 loads.

Extensive grasp lat pulldown: 3 packs of 8 loads.

Furthermore, he suggested additional 30 minutes of cardio and abs along with the workouts of your choice. The main point to remember is that you have to gradually be constant and stable to increase your muscle and weight gradually.

You need to force yourself to increase more weight and muscle every week based on these central lifts. And also have to be regular with your hypertrophy activities.

Doing these exercises requires a lot of energy, so it is normal to feel weak or pain in the body parts after doing this. But after some time, it will be suited to the body, and you will not feel pain anymore.

However, if you feel muscular imbalances, then do the hypertrophy workouts to stress those muscle parts. Such as shift leg extensions with a hamstring dedicated movement etc.

Lastly, please make sure that you eat sufficient food before doing this bodybuilding 12-week plan. As for each weighty session, you will feel that you have no more energy while walking out of the gym.

A piece of advice is to make you feel better is that if you feel no change, then don’t feel disheartened. Instead, feel happy as it means that you have given your best.

But if you don’t eat sufficient nutritious food and rest properly, you will find it difficult to recover. Moreover, you will not be able to increase your weight and muscle. Hence, take enough nutritious food and do the workouts regularly.


Power bodybuilding is an effective method of increasing muscle and strength if done properly and regularly. However, at first, it may seem very hard. But after some time, it will seem easy as it will adjust to your body gradually.

Again after seeing the transformations with each passing week, you will understand that it was worth your time and effort. Lastly, stay healthy and safe.

Steroid Acne

How to Prevent Steroid Acne

Bodybuilders often sacrifice a lot of things to achieve their desired body. The harsh workout and a perfectly maintained routine for life can be a bit of a challenge. In this process, a bodybuilder also goes through a phase of steroids. And Steroids have multiple side-effects, and steroid acne is one of them.

If you are looking for a solution to steroids acne, then you are in the right place. You may not have steroid acne, but you can be aware of and take prevention beforehand. Sometimes it better to be safe than sorry. Keeping all the factors in mind, we are presenting this article for you.

What is steroid acne?

Before jumping into what steroid acne is, first, we need to clarify what acne is. The word acne refers to the inflammation of the oil glands in your hair roots or skin. In technical terms, it is known as Vulgaris. Acne is commonly known as zits, pimples, or spots.

A specific type of bacteria combined with many other factors causes the oil gland to swell, which is acne. The name of the bacteria is Propionibacterium acnes.

Steroid acne is similar to general acne and has the same symptoms. Systemic steroid uses elements that make this glad susceptible to inflammation and may cause infection. That is how steroid back acne can start showing its symptom and affect a person.

There are more forms of acne, like fungal acne or Malassezia folliculitis. This type of acne is caused by a yeast infection of the hair follicles. Fungal acne occurs naturally or for taking oral steroids.

What are the symptoms of steroid acne?

Steroid acne first starts from taking place at your chest. But there are useful ways to reduce them or prevent them. There are chances for steroid acne to show up on the back, face, and arms. The symptoms of steroid acne are

  • open and closed whiteheads and blackheads (comedones)
  • white or yellow spots (pustules)
  • small red bumps (papules)
  • cyst-like swellings (pseudocysts)
  • large, painful red lumps (nodules)

Secondary symptoms (Other symptoms to observe)

  • Red marks from spots that are headed recently
  • Darker spots from older marks
  • You may observe scars

Important note: Steroid acne or Vulgaris can be a bit more uniform than usual non-steroid acne. For fungal steroid acne, most acne will be of the same size but without black or whiteheads. If you observe uniform acne of the same size and shape, you can take the necessary precautions for steroid acne.

Causes of steroid acne

The main reason for steroid acne is for taking steroids either orally, in injections, or with an inhaler for bodybuilding. Taking steroids may cause many other symptoms and physical problems; acne is just one of them.

Anabolic steroids used in bodybuilding

Steroid acne may take place in a person’s body for taking a high dosage of anabolic steroid for bodybuilding. Sustanon is the formulation’s name, which is a common cause of steroid acne among bodybuilders. When a high amount of testosterone is there in your body, you may face an outbreak of acne.


The treatment of steroid acne s similar to regular non-steroid acne. You have to use antibacterial or topical anti-fungal ointments and oral antibiotics to prevent steroid acne.

Oral antibiotics

Physicians usually prescribe oral antibiotics in the tetracycline group for moderate or severe cases when observing steroid acne. Many times the condition gets a bit too severe, showing up scars. The antibacterials are

  • Tetracycline
  • Doxycycline
  • Minocycline

These are the most useful ant-bacterial medicines that help to prevent inflammation and kills bacteria effectively. Though it may take around 5 to 8 weeks for the medicine’s action to show up and within six months, you will get a full treatment result.

Useful tips

Steroid acne is caused by taking steroids; by reducing the steroid, you can avoid these skin diseases. That may not be possible if the steroid is prescribed to prevent other severe conditions, then you have to take additional precautions.

Oily food and food with too much fat or milk products and sugar may add to the acne outbreak. In that case, you can avoid this food and take anti-acne-diets. Some of the cosmetics that contain an ingredient that is prone to cause acne should be avoided as well.

Final Word

If you are using steroids for bodybuilding, do not worry about the acne because it is normal. Fifty percent of the steroid users have the problem of steroid acne. The preventions are simple if you go to the doctor immediately and take your necessary medication.

When you plan on taking steroids, you can contact a doctor from before head so that steroid acne does not have an outbreak. Stay healthy and stay strong. Have a good day.

Growth Hormone For Women

Benefit of Hgh for Women Weight Loss

HGH or Human growth hormone for women is a common and general factor nowadays. It is essential to satisfy their own and to get good compliments from others. Moreover, there is no harm in increasing self-esteem with it.

Every advantage has its disadvantage. So do HGH. For receiving the HGH, you need to go through both situations. But you can surely avoid them by following the prescription of your doctor.

As this is a treatment, you should abide by your doctor. Do not also hesitate to ask any questions if you feel doubt. So, let us know about every possible term related to this growth hormone without any further delay.

Growth Hormone for Women

HGH is one of the most beneficial growth hormones for women. It is used to treat the poor growth of children and adults. It also plays a vital role in the field of recovering muscle loss caused by HIV or AIDS.

HGH injections can help women with a growth hormone insufficiency to:

  • Reduced body fat
  • Increased exercise capacity
  • Build muscle mass
  • Improved bone density

If the growth is not proper, the following problems can be observed:

  • Weight gain
  • Chronic kidney disease
  • Muscle-wasting disease
  • Turner syndrome
  • Prader-Willi syndrome
  • Growth hormone deficiency
  • Pituitary tumors

Therefore, to receive the above benefits, many women use this hormone. Moreover, it can be injected to boost up the athletic ability. If it is combined with anabolic steroids, the muscle will grow faster.

Benefits of HGH

A woman can enjoy some more major benefits by injecting an HGH injection. Those includes:

  • Improved skin texture
  • Improved sleep
  • Improved kidney function
  • Improved cognitive function
  • Improved libido
  • Increased motivation and energy
  • Weight loss
  • Increased muscle strength
  • Stronger bones
  • Loss of stubborn belly fat
  • Lower blood pressure
  • Reduced the sign of aging like fine lines and wrinkles
  • Reduced cellulite
  • Reduced cholesterol

Side Effects of HGH

Several side effects may go along with the use of HGH. These side effects are possible both with the prescribed and illegal version. However, older adults are more affected than the youngers.

The possible side effects of HGH are:

  • Muscle, nerve, or joint pain
  • High cholesterol levels
  • Low blood sugar
  • Fatigue
  • Liver damage
  • An enlarged heart
  • Risk of diabetes
  • Growth of cancerous tumors
  • Swelling of arms and legs
  • Mood swing
  • Growth of facial hair
  • Tingling and numb skin

Proper Use of HGH

The dose of medicine will be different for different patients. Your doctor will advise you of the direction. Do not change the medicine dosage without consulting your doctor.

The amount of HGH is prescribed to you based on your problem, age, and tolerance capacity. Below are some of the hormone dosage procedures prescribe by an expert doctor.

“Chronic Kidney Disease” Growth Failure

Children – Depending on bodyweight, 0. 35 mg per kg or 0.16 mg per pound needs to be taken weekly. The dosage is divided into smaller amounts per day by the doctor. It needs to inject into muscle or under the skin.

“Turner syndrome” Growth Failure

Children – Depending on bodyweight, 0.375 mg per kg or 0.17 mg per pound needs to be taken weekly. The dosage is divided into smaller amounts per day by the doctor. It needs to be injected under the skin.

“Prader-Willi syndrome” Growth Failure

Children – Depending on bodyweight, 0.24 mg per kg or 0.11 mg per pound needs to be taken weekly. The dosage is divided into 6 or 7 smaller amounts over the week by the doctor. It needs to be injected under the skin.

“Acquired Immunodeficiency Disease (AIDS)” Growth Failure

Adults –

  • Less than 35 kg or 77 pounds,1 mg per kg or 0.045 mg per pound, respectively, needs to be injected once per day before bedtime under the skin.
  • From 45 to 55 kg or 99 to 121 pounds, 5 mg needs to be injected once per day before bedtime under the skin.
  • From 35 to 44 kg or 77 to 98 pounds, 4 mg needs to be injected once per day before bedtime under the skin.
  • More than 55 kg or 121 pounds, 6 mg needs to be injected once per day before bedtime under the skin.

Children – The doctor will determine the use and dose after an examination.

“Growth hormone deficiency” Growth Failure

Adults – At the initial stage, 0.005 mg per kg or 0.0023 mg per pound needs to be injected once a day under the skin. If required, your doctor may increase the dose.     

Children – Depending on bodyweight, 0.16 to 0.3 mg per kg or 0.073 to 0.136 mg per pound needs to be taken weekly. The dosage is divided into smaller amounts per day by the doctor. It is generally injected under the skin. But the doctor might also advise injecting into a muscle.

How HGH Works

The pituitary gland produces HGH, which helps in the development and fuel growth in children. It also performs some bodily functions, such as muscle growth, tissue repair, increases metabolism and energy, and improves brain function throughout life.

HGH production reaches a peak position in the teenage years but slowly decreases with age. Research has shown that there is less HGH in obese adults. Then these people especially think of boosting their HGH level to get rid of obesity.

At one time, it was also used to build-up muscle for Olympics and other sports competitions. But, its use for such purposes is banned in present days, although it has a little reliable evidence to boost athletic performance.

Final Words

Human Growth Hormone can be a total life changer for some women and Some parents also take their children to the doctors for injecting HGH. The ladies who are depressed from their bulkiness or short height can surely go for this treatment after consulting with an expert doctor.

Therefore, from the above, we have come up with information about growth hormone for women. Moreover, we have also known about its pros and cons. It is always better to learn the consequences that you may face after taking any treatment.

But, the given details are only for your general knowledge and better understanding. Sometimes the doctor cannot tell everything in particular due to rush. In that case, our article will help you out as a secondary doctor.

Steroid For Bodybuilding

Ideal Age to Take Steroids for Bodybuilding (Expert Guide)

The steroid is a popular drug among athletes and bodybuilders to enhance physical power. Though the ideal age to take steroids for bodybuilding is a popular question for many people. Yet, some people start taking steroids at a very young age, reportedly steroids at 20. Now you probably think if it is okay to take steroids at an early age or not.

The answer is, of course, not. The steroid has more side effects that can overpower the benefits of it. And taking steroids at an early age can cause fatal damages to your body. Few side effects will cause temporary damages, but they are recoverable; some damages are permanent.

Are steroids at 20 the right choice? The ideal age to take steroids for bodybuilders

Many people prefer 20 is the ideal age for steroids. Taking steroids will have some side effects even when you take it at the appropriate age. Experts say that at 20 years, people are at the peak of their growth because of a higher amount of testosterone; hence many people prefer steroids at 20 years old.

Many experts suggest that steroids are appropriate for people who are more between 23 to 25 years old. The side effects can cause additional damages to young folks who are taking a steroid.

Many researchers strictly prohibit steroids for bulking up because of the side effect. The adverse effects can be worst in most cases, and you may end up having a painful life when you grow a little bit older.

What are steroids?

Steroids are a drug that replicates the male hormone called testosterone, which grows naturally in the human body. Steroids replicate those male hormones and decrease inflammation in the body. There are two types of steroid, and they are:


Corticosteroids, also known as cortisone, and are used to reduce inflammation, relieve asthma, etc. Cortisone is much different than anabolic steroids. These steroids are used as a medication with other medical treatments like swelling, asthma, allergies, etc.

Anabolic Steroids

They are much different than corticosteroids. It is a synthetic hormone that can enhance the capability to produce lean muscle and prevent muscular disruption.

There are many kinds of anabolic steroids, and Androstenedione one of them used by the athlete who wants to grow their muscles. Many athletes who take steroids, hoping that it will enhance their athletic abilities. They think they can run faster, lift more weights, jump higher, and have more endurance than usual.

However, without prescription anabolic steroids are not legal to use for physical enhancement. This steroid is highly regulated because of the side effect and the health risks of using it. You can only take it with a prescription. Still, many research types show that it does not benefit as anabolic steroids should.

Why do people use steroids?

Bodybuilders use a steroid to better shape muscles and build them stronger to lift more weight. Steroids heal muscle faster and prevent damages. This advantage of steroid attracts the bodybuilders to use steroids and extend their workout period.

The steroid also helps to increase endurance, and bodybuilders can achieve a great shape.

Young athletes try to increase their speed and capacity with steroids under the pressure they need to get better.

There is an idea among the people that steroids will affect and work as it promises, but many research shows it does not.

Side-effects of steroids

There are many side effects of steroids, for which it is banned in many places. The side-effects are

  • Growth of breast in the male body
  • Hair fall
  • Testicle size-reduction
  • Reduction in sperm count
  • Impotence
  • Get acne
  • Have tendon rupture
  • Chance of having a heart attack
  • Heart enlargement
  • High chance of having liver diseases and cancer as well
  • High cholesterol level
  • Anger issues
  • Having symptoms of bipolar
  • Hallucination

These are the side-effect of taking a steroid. If you compare it with the advantage, then you will observe that the side-effect surpasses the benefits by far. Yet people take these risks to build their body to look great. To them, their passion requires these sacrifices.

Important note about steroid

The steroid can cause many health problems, yet you are probably interested in taking a steroid if you are passionate about bodybuilding. Then you can follow the instruction to reduce the side effects.

  • Consult a doctor to check up on your health status
  • Consult a doctor to take a recommended amount of dosage
  • Do not take steroid at an irregular rate; follow these dosage limit
  • Take other medicines to manage or reduce the side effects
  • Eat healthily
  • Take sufficient vitamins
  • Drink a lot of water
  • Keep your self under regular check-ups

Final Word

A body is a temporary home of our soul; today, what is hard and solid tomorrow, the same thing will decay under the ground. Yes, that is the ultimate truth that we cannot avoid. Hence why not live a healthy and productive life. However, every man is free to choose how he or she will live.

Many people choose to pursue their passion beyond anything else. The sacrifices they make are unbelievable but admirable. But the ideal age for steroids has some confusion, according to the expert. You can start taking steroids at 20 or from the age of 23 to 25.

However, taking steroids at a very early have may have some harmful effects, so please be careful and consult a doctor before making a decision.

A Beginner Guide to Weight Gain Exercise

A Beginner Guide to Weight Gain Exercise

As overweight is very much harmful to health like that underweight is also dangerous. Therefore, people of all ages need to maintain a proper weight according to their gender, age, and height. You can check your ideal weight with the help of a BMI calculator.

So this article is about exercises to gain weight for a beginner. Weight gain is not possible if any of them is not done correctly. Besides workouts, well-maintained food should also be taken.

Go through the whole article to know all the key instructions. After that, you can merely gain some extra pounds without the help of a trainer.

What is weight gain exercise?

Weight gain exercises are done mostly by skinny people to gain muscle in their arms, legs, and shoulders. Many people do not have a good body structure due to less weight. As a result, they feel shame for their body physique.

Therefore it became essential for them to gain some weight to look attractive and confident. There are many tips to gain weight for the beginner. It would be beneficial if they intake more calories than the proper amount in a day.

They also need to contact a gym trainer because a trainer knows the complete procedure to gain weight.

How is weight gain exercises different from regular physical exercises?

There are some differences between weight gain exercises and regular physical exercises. Weight gain exercises are done to gain weight, whereas the daily physical workouts are significant to remain fit and strong.

Both skinny and healthy people can do physical exercises, but healthy people do not need to do weight gain exercises as it is essential for them to lose their extra pounds.

Also, it is required to carry heavyweights to gain weight, according to his instructor. On the other hand, weight lift is not a part of physical exercises and, instead, healthy people need to do yoga and aerobics.

Exercises to gain weight

There are different forms of exercises to gain weight in various parts of your body. Someone might want to gain weight on arms, and others might want to gain weight on legs.

It is not possible to gain weight only by having more calories. Instead, it might result in you to obese. So the most effective way is to take the help of an instructor who is an expert in this.

Commonly, you do not have heavy instruments in your house. So you need to join a gym to get your perfect body structure.

So the definite exercises that are required to gain weight in different parts of your body are given below:

How to gain weight on your arms?

Biceps, triceps, and shoulders are the part of your arm. You should target those parts to increase muscles in your arm. So the specific workouts to build your arms are as follows:

  • Do push-ups. Start with 5 to 10 but not more than that. Because if you give more pressure for the first time, you might feel pain in your ligaments. To increase the number gradually, not at a time.
  • Try full plank. As it requires total balance and pressure on your arms, it will help your arm grow strong. For beginners, it is recommended to do 1 minute initially, and slowly, you can increase it up to 20 to 30 minutes.
  • The bicep curl is a useful exercise to tone up and build your muscles. Start with 2.5 kg to avoid any physical issues. You will need to hold the weight and curl your hands up to the shoulders. Once you become an expert, you can carry up to 20 kgs without any issues.
  • To build the shoulder, raise the weight upward. Start by doing 10 reps on each side but with low weight.
  • Riding rope is another form of the best exercise to grow your arm muscles. You should bend a little bit and hold the two strings tightly by both your hands like riding a horse. Ride the ropes at a time for about 1 minute as you are a beginner.

How to gain weight on your legs?

If someone only tones up their arms but not legs, it will look like they suffer from malnutrition. So besides building up your arm, it is vital to look on your legs also. So the definite exercises through which you can gain some weight on your legs are discussed below:

  • Squats are performed to make the legs strong and to increase muscle in it. Stand up and wide your legs. Slowly bend your legs like if you are sitting down. But do not sit down and hold your legs in that position for about 5 seconds and then again stand up. Remember to keep your upper leg parallel to the ground and torso straight. Repeat the process for about 20 to 30 times.
  • Now it is time to make some lunges. First, put your hand on the stomach muscle. Step forward your right leg, as if you will start walking and put your knee to the ground. Again stand up and come back to the initial position. Do the same with your opposite leg. Repeat it also for 20 to 30 times.
  • For the next one, you will need a leg press Sit on the instrument and adjust the weight on both of your legs. For beginners, it is better to start with a maximum of 5 kgs. Lift your legs with the load. Repeat it as much as you can. You can also try it by laying on the equipment and placing the weight on the calf.

Workout Routine To Gain Weight

It is not necessary to do workout 7 days a week, especially if you are a beginner. Our body also needs some rest. So it is better to exercise 5 to 6 days a week.

It is enough if you give 2 to 3 hours in the gym. Try to set the gym time in the evening after finishing all your works. As a result, it will provide you a comfortable sleep at night, which is very much important.

Always start your workout with some freehand exercises as it will help to warm you up. Warm-up is a must to make the training effective. After that, you can go for weight lifting exercises.

Do not drink water in the middle of the weight lifting exercises and exhale air with the nose instead of the mouth.

Foods to Gain Weight Naturally

Exercises alone cannot help you to gain weight. You also need to eat healthy food to gain weight. A man has to intake 2500 calories per day. But if someone is too skinny, then he can intake up to 3000 calories per day.

For an effective and balanced weight gain food routine, it is essential to take the help of an expert nutritionist. He can suggest a complete food chart that is to be maintained throughout the whole day.

A non-healthy person should take more healthy carbohydrates and protein foods like egg, chicken, fish, milk, vegetables, fruits, dried fruits, and nuts. They also should avoid junk foods as these will not give a healthy weight. But there can be a cheat day once a week to have all our favorite foods in a limited amount.

How to Divide Your Foods Throughout the Whole Day?

Generally, we take food three times a day; breakfast, lunch, and dinner. But it will be best if the three times are break down into six times. It is possible when the foods are divided into small meals.

Start your breakfast at around 8 AM by having high-calorie foods like milk, egg, banana, and brown bread. These foods will give you energy for the maximum time. Have your second meal at 11 AM with fruit like green apple.

Lunch should be taken at 2 PM, and dinner at 8 PM. In between this time, you can have a snack before your exercise and another after your gym. Remember, this has been divided so that you do not feel hungry and can have 3000 calories in a day.

Supplements to Get Healthy Weight

There are many branded supplements found in the market. Your trainer will suggest that after you join the gym. You cannot buy it according to your own choice.

It is very much fundamental as it will give you enough energy to work out. Your body will need some extra support to lift those heavyweights. With the help of supplements, you will get that additional support.

You can also make your energy drink in the kitchen with the help of some ingredients that are easily found. All you will need are-

  • A large size banana
  • 1 tablespoon of peanut butter
  • 3 liter whole milk
  • 100 gram oats
  • 2 scoops of whey protein powder

Blend all the ingredients, and your energy drink is ready. Do not try to add sugar to it. So this is made of entirely natural components and safe for having rather than a processed supplement.


So from the above tips and tricks, it is clear about the exercises to gain weight for a beginner. Not only can the beginners follow these but also a person who is continuing workout and still looking for a way to gain weight can follow this.

Additionally, information about healthy foods and its intake procedure is also discussed in this article. If you do not have a healthy weight according to your age and height, it is high time to change your lifestyle.

Therefore read all the above information to get motivated and start the workout as soon as possible because better projects should not be delayed.

human growth hormone bodybuilding

Human Growth Hormone Effect on Bodybuilding

Naturally, the human body inherits growth hormones. That is why, from a little body, we put on muscles and height in our adult life. In some people’s bodies, the increase of this hormone (commonly called HGH) is so crucial and unnatural that they get bigger beyond someone’s expectations.

Now, the weightlifters, athletes, and bodybuilders take these hormones as injections and supplements. These drugs boost up the confidence and bulk up the muscles as the most wanted, ripped, and dry. To know more about its history, examples, kinds, dosage, benefits, and side effects, stay with us throughout the article.

What is the human growth hormone for bodybuilding?

The human growth hormone is produced from our brain by the pituitary gland. It helps the baby and young people to grow in muscles, bones, and height. It also increases brain and heart functions, metabolic power, body composition, etc. artificially.

HGH is made in the lab and taken as supplements and injections by the bodybuilders to gain muscles in a very short amount of time.

It is the polished version of steroids. Earlier back in the 1950s,  the bodybuilders and athletes highly appreciated steroids. In 10 years, the market for these drugs got high.

Many people were pursuing their careers in the body, shaping show businesses and sports. But taking the steroids was too unhealthy, and that is why, around the 1970s, the synthetic Human Growth Hormone (HGH) was invented and shared with the world.

It was approved in 1985 by the FDA to use in human treatment. Till now, people are using the drug, but it still has some side effects. We will discuss it later in our discussion.

Best HGH for bodybuilding

There are supplements available for human growth hormone. You can also find it as injections. Here are some examples of HGH bodybuilding injections and supplements.

a. HGH Supplements

        I. CrazyBulk HGH-X2

This is overall the best supplement among all of them. It will increase bulked and lean muscles, burn extra unwanted fat. The results can be seen within a month. It improves your body’s energy and vitality. But it is not available online in Canada, and it is not suitable for vegan and vegetarian people.

      II. Provacyl

This drug is verily known for preventing androgen by increasing Testosterone. This drug increase It promotes HGH by this action. It increases body energy, which works to improve memory and sexual power. But it is not suitable for women to use.

   III. GenF20 Plus

This drug is best for muscle building. It helps to treat so many imbalances such as it improves muscle building, builds up the immune system, improves the metabolic power, helps to lose weight, and treats libido. But it is a bit costly and not suitable for vegetarian and vegan people.

b. HGH Injections


Norditropin is manufactured by the Denmark company named Novo Nordisk. It is highly prescribed to use as an anti-aging drug. It works as a bodybuilding factor, bone, and skeleton functioning system. Norditropin has some side effects such as limb swelling, hypertension, muscle pain, bone pain, headache, etc.

Dosage of HGH Bodybuilding Steroids

For the HGH injection, the primary dosage should be 0.004 mg per kilogram of body mass daily. But do not try to exceed the level from .016 mg because it may harm your body. Many bodybuilders try to triple the dosage to get the fastest results.

But it is very dangerous for anyone who has an even better immune system. The doctors and dieticians will not prescribe this, so you should be careful about intake. The priority should be health rather than bodybuilding.

For taking supplement taking, the beginners should follow the chart according to age and body weight. Below the age of 30, the dosage should be from .4 mg to .5 mg per day. From the age of 30 to 60 years, the dosage should be .2 mg to .3 mg per day.

From the age 60 years to above, the dosage would be .1 mg to .2 mg per day. For remembering to consider the chronic and long-time diseases such as hypertension, diabetes before taking the drugs. It may backfire without considering your previous health condition.

Human growth hormone benefits

After all, there are some considerable benefits of bodybuilding injections. That is why bodybuilders nowadays tend to take HGH hormones during their bodybuilding periods. Some of the benefits are as follows.

  1. Muscle growth

For gaining bulky and lean muscle, you must workout in the gym for a longer time. But at a later age, it is very difficult for you to push heavy weights. By taking HGH supplements, you can easily endure the longer sessions in the gym with heavy weight lifting. Hence, the bulky muscle even after the age of 40.

  1. Improving brain function

It increases the brain function to solve the difficult quizzes and puzzles very easily and smoothly.

  1. Increase sex prowess

Throughout your age, at an old age, you will not be the same as you were at the age of 20-25 years old. These drugs help you treat erectile dysfunctions and get better erectile.

  1. Stronger bones

After the age of 30, both women and men lose their bone structures, and it causes joint pain and different health issues. It makes your bone stronger than even it breaks, it will rejoin at the old age.

  1. Treating the different medical condition

It treats different childhood and serious diseases, such as Turner’s syndrome (a genetic disorder that prevents girl’ body development), kidney diseases, HGH deficiency, Prader-Willi syndrome, short bowel system, tumor, or cancer in the pituitary gland, muscle wasting disease related to HIV.

Growth hormone side effects

Gynecomastia (man boobs)

Gynecomastia is a certain problem that happens only in men. It is also known as swelling of the man boobs. It is no serious problem, but if it stays for a longer time, there can be an increase in cancerous tumors. Normally, it will go away if you stop taking the HGH pills or injections.

Heart disease

Too much use of these drugs can cause pressure on your heart that can eventually end up as a heart attack. So, usage of the longer time of the drug is harmful and can cause your death if your heart is weak.

Abnormal growth of body parts

It is very common for the patients who take steroids and HGH supplements for a long time, some of them develop the rare issue where the body parts get bigger such as heart, hands, feet, face, bone, etc.


It can develop type 2 diabetes because it lowers your blood sugar. You will feel fatigued and lightheaded. This is known as hypoglycemia, which is the early stage of getting diabetes.

Carpal tunnel syndrome

It is a medium nerve compression that causes the tingling, numbness, weakness in the hand. As the wrist is called the carpal tunnel, the name of the disease came from that name.

Risks of cancers

There are risks of growing certain cancerous tumors in muscles and bones.


It is the early stage or symptoms of greater diseases such as diabetes, kidney problems. It also causes high cholesterol levels in the blood, liver damage, and other fatigue, weakness, joint pains, etc.

The bottom line : Human Growth Hormone Effect on Bodybuilding

As mentioned before, for a short time, you need to look bulked up and ripped in muscles. You can use the human growth hormone bodybuilding plan but with the doctor’s prescriptions.

However, if you take them for a longer time, you may look bulky every time, but you are hurting your important internal organs such as heart, kidney, liver, etc.

So, be careful of what you are using for having a nice body. Other treatment and intake of these drugs are totally up to doctors.


Clomid Tablet: How Does It Work? Uses and Effects

Nowadays, irregular menstruation and ovulation problem are very common among women. It is a very sensitive issue for women because their capability of having a child depends upon it.

Clomid tablet is a very much helpful medicine for this problem. It works to make the ovulation cycle regular and ensure safe pregnancy for a woman. Here in this writing, we will show you detail about Clomid.

What is Clomid?

Clomid, a popular oral medicine, is mainly used to arouse woman ovulation. The estrogen receptor in the hypothalamus is the most important hormone control centres. Clomid tablet blocks this estrogen receptor.

This makes hypothalamus incited for releasing FSH and LH. FSH stands for Follicle Stimulating Hormone, and LH stands for Luteinizing Hormone. These two hormones work for prompting a natural ovulation cycle.

How Does Clomid Work?

Clomid tablets are very much useful for the woman. It helps them to become pregnant easily whoever possesses relevant issues. Clomid tablet is prescribed in the following situations:

Irregular Ovulation

Irregular ovulation makes it complicated to become pregnant naturally because a woman can conceive only during her ovulation period. However, if she has irregular ovulation, she remains confused and unsure about the exact time of her ovulation.

In that case, Clomid tablet performs a significant role. It works to make a predictable ovulating time for the patient. Thus, the patient can be sure of involving timely intercourse, and successful intrauterine insemination happens.

Unexplained Infertility

Young couples and comparatively healthy couples face several problems while trying to conceive. Most of the time, doctors are confused to diagnose the actual reason for their infertility. So, the reason is mostly left unexplained.

Clomid tablet is very much effective for those couples. It helps to reduce infertility problems, whatever the reason is. It enhances the capability of natural fertilization and thus increases pregnancy rates among those couples.

Male Infertility Problem

Infertility is not always a problem of a woman. A male can also have infertility problems, similar to a woman. A man becomes infertile when there is a problem with his semen. Maybe it is not capable enough to be linked with female semen, or less in number.

Many other issues can be there. In this situation, the Clomid tablet tries to maximize the possibility of pregnancy. It improves semen quality and intrauterine insemination. Thus, it increases fertilization and reduces related problems.

How to Take Clomid?

Clomid tablet must be taken according to the prescription of your doctor. Women mostly use this tablet orally. If you are a patient in need of this tablet, you must maintain some specific rules while taking it.

You must maintain a particular schedule of Clomid dosage. The dosage of this tablet varies from person to person. It depends on your medical condition and the reaction of your therapy. Never continue to take the pill for a long time than the prescription of your doctor.

This tablet contains some side effects too. For this reason, doctors generally do not prescribe this medicine for a long time. The maximum possible time of taking this medication is up to six cycles for a woman.

Clomid Dosage:

In order to complete a Clomid dosage, you have to contact the concerned office or hospital so that they can make a proper schedule. You must contact at the first day of your menstruation.

They will make a test within two to three days of your menstruation. During this time, your appointed doctor will check up your pelvic area and fix the schedule of Clomid dosage.

Usually, your doctor will prescribe you to take one to three Clomid tablets a day. You should continue this for at least five days.

While completing a Clomid cycle, you might face some symptoms. For example, mood swings, change in sleep pattern, hot flashes and so on.

Most of the patients do not notice any symptoms in them.  After completing a Clomid cycle, you must be sure of your ovulation at the seventh or eighth day. The reason is that your ovary gets incited at that time.

You might meet a feeling of bloating during the intercourse. Ovulation testing can occur in multiple ways. It would help if you took suggestions from your doctor about which course is appropriate for you.

Side Effects of Clomid Tablet

Like other medicines, Clomid tablet also has some side effects, but those are very rare. Not everyone feels these side effects. But still, you need to be careful. It can cause effects like-

  • Bloating
  • Stomach Upset
  • Pelvic/Abdominal Fullness
  • Breast Tenderness
  • Hot Flashes
  • Headache
  • Dizziness
  • Mood Swings
  • Allergic Reaction
  • Vomiting
  • Diarrhea
  • Chest Pain
  • OHSS (Ovarian Hyper Stimulation Syndrome)
  • Urine Problem

Typically these side effects may occur after taking Clomid tablets. If you are facing any of these, you must meet a doctor without any delay.

Sometimes, your doctor might suggest this tablet knowing your side effects. He might think that the advantage would be better than its disadvantages.

Moreover, most of the people do not feel any side effects. An allergic reaction is hardly found because of this drug. Chest pain, pelvic problem and heart issues can also occur.

The mentioned side effects are not specific, and other side effects might also happen to you. If you face any side effects, immediately consult with your doctor. Your dosage schedule might need to change.


Now you know the advantages, uses and side effects of Clomid tablet. But the side effects are very much rare. So, you can use this medicine without any worry.

Just consult a doctor for clarification that you have no complications with it. This medication will surely help you to solve your irregular ovulation cycle. Thus, you will be able to conceive safely.

A Beginner Guide for Bodybuilding Diet Plan

A Beginner Guide for Bodybuilding Diet Plan

If you are planning to build your body and build some muscle, then you should follow a specific diet plan. And for the beginner, it is much more complicated compare to the others. One should consult a physician before following a diet plan because a wrong diet can lead someone to serious body effects.

Some people try to keep them physically fit, so they follow a specific diet plan. And also some people want to grow and build their muscles for weightlifting or any competition. They usually take a substantial diet plan for their bodybuilding.

If you are a beginner and looking for a beginner guide for bodybuilding diet plan, then this writing is for you. So keep reading!

Bodybuilding dieting

Bodybuilding dieting usually refers to certain diet plans which help an individual to build or grow their muscle. Generally, people who take diets for their bodybuilding plans, they take heavy meal and heavy workout in their routine. Some people tend to take bodybuilding supplementary to get a faster result.

If you think you are out of shape, there are also some facts that one should need to remember to follow a bodybuilder plans. Then before following any diet plan, you should consult your physician.

Other than these for the professional bodybuilder who usually takes heavy meal for their diet plan also should consult a professional before following any plans.

Bodybuilding diet plan

Generally, bodybuilding refers to building muscle through weightlifting and nutrition. Whether to keep fit or competitive, bodybuilding is just a reflection of a healthy lifestyle. And it involves your contribution in the gym and outside of the gym.

So, to get the maximum outcome from the gym, you should focus on a particular diet plan to reach your goal. Eating the wrong food and following an improper diet plan can be the biggest barrier to reach your goal.

So you should know what to eat and what to avoid in a bodybuilding diet plan. So below are given some bodybuilding diet charts that will provide you with an idea about a diet’s sample menu.

Bodybuilding diet chart

The diet for the bodybuilders is usually so boring, restrictive, and repetitive. Generally, bodybuilders’ diets contain heavy food selection with so much protein and little variation in food among the food group, which has the maximum amount of nutrition.

Again, there will be no fat because fat is one of the biggest barriers in the field of bodybuilding. For these reasons, it is so essential to maintain a healthy diet plan which ensures the protein and nutritional need.

Moreover, 20-40 grams of protein should be included in each meal and snack that supports building the new muscle. And your food intake must be higher than your calorie loss.

Below is given a sample idea of one-week diet plan menu:

Day One:

  • Breakfast: Boiled eggs and mushrooms with the oatmeal
  • Snack: Blueberries and Cheese (Low-fat cottage)
  • Lunch: Streamed white rice with broccoli or a regular burger
  • Snack: A healthy protein shake with banana or milk
  • Dinner: Boiled Salmon fish and quinoa or asparagus

Day Two:

  • Breakfast: Protein shake or pancakes with some light-syrup, raspberries, and peanut butter
  • Snack: An apple and a regular boiled egg
  • Lunch: Fish steak or some sweet potato and vegetable salad
  • Snack: A healthy protein shake with banana or walnuts
  • Dinner: Low-fat streak or plate of pasta with marinara sauce

Day Three:

  • Breakfast: Two boiled eggs, roasted potatoes with chicken sausage
  • Snack: An apple and a regular boiled egg
  • Lunch: Chicken breast, steamed basmati rice with mushrooms
  • Snack: Protein shake with peanut butter
  • Dinner: Fish, steamed brown rice, and vegetable salad

Day Four:

  • Breakfast: boiled egg, cheese, and roasted potatoes
  • Snack: Greek Yogurt and granola
  • Lunch: Turkey breast, roasted potato with sour cream
  • Snack: Protein shake and mixed peanut butter
  • Dinner: Chicken stir-fry, boiled egg, steamed brown rice with broccoli and peas or carrots

Day Five:

  • Breakfast: Some fresh fruits, strawberries, and oats
  • Snack: Yogurt and mixed nuts
  • Lunch: Lemon Garlic Tilapia with lime juice and seasonal vegetable
  • Snack: Protein shake with some fruits
  • Dinner: Beef steak with corn, streamed brown rice with green peas beans

Day Six:

  • Breakfast: boiled egg with corn, bread, cake with cheese and salsa
  • Snack: A tuna with some crackers
  • Lunch: Lemon Garlic Tilapia with lime juice, potato wedges with bell peppers
  • Snack: Protein shake with some seasonal fruits
  • Dinner: Cooked beef with brown rice with some black beans

Day Seven:

  • Breakfast: fried egg and avocado toast
  • Snack: Protein shakes and almond butter
  • Lunch: Chicken breast with roasted garlic potatoes
  • Snack: Protein shake with some seasonal fruits
  • Dinner: Chicken meatball with marinara sauce or cheese

Bodybuilding diet plan for cutting

A cutting diet is a form of food where the bodybuilders and fitness enthusiasts follow such a diet plan. It helps them to lose some fat in their body while maintaining their muscle mass. A diet plan for cutting is a popular workout technique for losing weight.

‘Cutting diet’ this term is widely common to the bodybuilders and fitness enthusiasts who want to lose their weight. It involves a weight loss diet and also with maintaining good health as possible.

The diet plan for cutting depends on several things. For instance, the diet will depend on calorie intake, protein intake, and so on. Some common factors are the following:

  • Calculate your calorie intake: Fat loss occurs when you take fewer calories than you burn. By calculating you will get to know how much should you take in a day.
  • Calculate your protein intake: Maintaining protein intake is very important to lose some fat.
  • Determine the fat intake: Fat plays the most vital role in the cutting diet. One should not take any fat-related food in this diet plan.
  • Determine the Carbohydrate: Carbohydrate is so important for the human body, and it also plays an inevitable role for the body. And it helps to preserve the muscle mass while you are on a cutting diet.

Bodybuilding food list

Food is the most important key to build bigger muscle and for the bodybuilders. Choosing the right food in your diet will determine whether you can reach your goal or not. And also the food diet plays a vital part in bodybuilding.

Here is some food list that you should focus on for bodybuilding.

  • Meat and Fish: Steak of fish, beef or Sirloin, beef, cooked venison, chicken breast, and any fish.
  • Dairy: Yogurt, low-fat milk and cheese
  • Grains: Bread, cereal, oatmeal, popcorn, and steamed rice.
  • Fruits: Oranges, apples, bananas, grapes, or any seasonal food
  • Seasonal vegetables: Potatoes, green peas, green vegetables, leafy salad greens, cucumber, broccoli, and mushrooms.
  • Nuts: Almonds, walnuts, peanuts, flax, or sunflower seeds.
  • Beans: Chickpeas, kidney or black beans
  • Oils: Olive oil, avocado, or sunflower oil

Bodybuilding supplements

Some bodybuilders take the supplement in their diet to build their muscles in a short time. Sometimes the usage becomes so useful for some individuals, and sometimes there is not.

There is plenty of bodybuilding supplementary out there. Among them, some are common to the bodybuilders. For instance;

  1. Whey protein: This protein powder is the most common among all. And Consuming this protein powder is such an easy and convenient way to increase body muscle faster.
  2. Creatine: This supplement usually provides the energy that is needed for your body to perform an extra rep. Creatine monohydrate is the most effective one for that.
  3. Caffeine: This supplement decreases the fatigue of our body and helps us to work harder. This is also called the pre-workout supplements in the form of coffee or tea.

The Benefits of Bodybuilding

There are plenty of benefits that are associated with bodybuilding. To maintain a healthy body and build muscle, one should keep doing regular exercises and follow a diet plan.

It also helps individuals to increase muscle strength. And muscle strength helps to reduce the risk of heart diseases, kidney diseases, cancer, and also some critical illness.

Bodybuilders do Aerobic exercise regularly to lose and burn the fat. And it helps to improve heart health and also reduces the risk of heart diseases. And bodybuilder always eats healthy food, and they cannot take random food from anywhere, which helps them to keep their body fit.

The bottom line

Generally, bodybuilding is judged by the body muscle rather than fitness. Achieving the desired body requires so many hard works, regular exercise, and a sound diet plan.

Moreover, the diet includes all the nutrient-dense food which restrict fat and high sugar food. This is how bodybuilding and regular exercise ensure you get all basic nutrients that are important for one health. Thus it helps to build muscle and sound health.


Do I Need to Lift Heavy to Get Big?

Each time someone hits the weight floor of the gym gets stunned by this question. Should someone lift heavy to get bigger muscles? Well, the answer is partially both yes and no.

Heavyweight will definitely make you bigger; however, strength and endurance will be an issue at that time. We used to know that only lifting heavy can make you stronger. It looks like there is a paradigm shift taking place.

Recent studies found that even lightweight with high reps can generate the same results. This finding makes the question more valid now. Do I need to lift heavy to get big? Let’s dive into the discussion to see whether we can fathom any solutions.

Why do I need to lift heavy to get big?

Lift heavy or higher reps

Once upon a time, 3 to 5 reps with heavier weight was the trademark of the bigger and muscular people. Celebrities like Jack LaLanne or Arnold Schwarzenegger set up the trend of heavyweight lifting.

It is evident that heavy lifting was not everyone’s cup of tea. Thus, heavier and bigger muscles became a distant dream for many. Eventually, fitness enthusiasts and gym-rats realized that lightweights could do the same magic too.

All you have to do is to increase the reps within the range of 8 to 12. Higher reps ensure your muscles are stretching and constantly compressing for a longer period of time. This is a great way to enhance muscle endurance and build muscle-brain sync.

The muscle-brain sync is a unique combination of muscle and brain to focus and train the muscle. This way, you can concentrate on every muscle group and train them to gain the maximum outcomes.

The significant difference between the heavyweight and high–reps methods is in their outcome. Heavier weights will make you perform any job quickly; nevertheless, you can’t continue the same pace for an extended period.

Think about how a Cheetah accelerates. It is the fastest animal on earth, but only for a few seconds. On the contrary, muscle endurance gained by the low weight and high reps won’t let you get tired that quickly. Thus, you can perform the same job for an extended time without getting exhausted.

All muscles do not respond equally to same weights

All exercise methods do not work equally. In the same way, all the muscle groups of the human body won’t respond to the same exercise methods.

The heavyweight exercises with low reps may be effective on Type II or “fast-twitch muscle fibres.” These muscles require high resistance to twitch. Therefore, the heavier weight makes them move more effectively.

Despite the low number of reps, these robust muscles can grow bigger quickly with more weight. This finding is still under the experimental phase; nevertheless, they have established a robust correlation until now.

The next topic is “slow-twitch muscle fibres.” As the name says, these muscles stretch and compress slowly. Therefore, heavier weights may generate counterproductive outcomes like muscle damage and failure.

Longer reps ensure constant workout of these muscles. In this way, they can train themselves slowly but steadily. These muscles maintain a constant supply of energy and support when you are working on it.

One thing is evident that both methods have a unique effect on a particular muscle group and the outcome. Thus, it will not be feasible to choose one over another. In fact, a balanced approach can be the only solution.

SAID principle can be an answer

The SAID principle said that our body could adapt to almost any stress if it is introduced slowly or stayed for a longer time period. The acronyms stand for “Specific Adaptation to Imposed Demand.”

However, the adaptation process is not done by any single method. In fact, it is a combination of techniques that make a balanced approach to endure the change.

Now you may ask how the SAID principle is related to the choice between heavy or lightweight training programs. Well, both programs require a particular part of the body to be adapted to the program.

Only the high weight and low reps will strengthen a few groups of muscles. Especially muscles with larger cross-sectional areas works best with those. On the contrary, slower muscles on the small cross-sectional regions are more effective with lightweight and high reps.

The SAID principle combines both methods to endure the body to the mixed approach of the heavy and lightweight. This training strengthens the longer muscles, whereas sustaining the short muscles at a time.

The SAID principle can be considered as the middle ground between the two approaches. It offers effective outcomes to form the combined method of mixing heavy weightlifting and high reps.

One of the main purposes of the SAID principle is to apply the stress eventually and slowly. This ensures the body and the brain is ready for it. Besides, the body becomes capable of enduring the changes and generating the expected outcomes.

Continuous practice under the SAID principle is highly effective for sports and fitness. This enhances agility as well as strength. So, according to what we have learned before, following the PAID will make us complete the job without getting exhausted too much.


The reply to the question of whether you should lift heavy to get bigger is still sceptical. There is not a definitive answer yet fully backed by established data. However, the existing search shows a clear paradigm shift to low-weight and higher reps.

The mixed approach, blended with both power and endurance training, is making its way to the mainstream. According to the SAID principle, the middle ground between the two approaches is more effective than one single method.

Now. It is much easier to answer that burning question. Yes, you need to lift heavy; however, you have to do some high reps with low weight. Your next session in the weight room in the gym should be less perplexing without seeking the answer—instead, more concentration on workouts.