१४औ मि धरान,सुमन श्रेष्ठका केहि तस्विर हरु ।

Our motto.....our logos

The main aim of this blog n our facebook page is to promote and provide platform for the young people interested in Bodybuilding n fitness from local level..with perfect base.

धरानको जोश्,९औ मि धरान,कैलाश कार्की उन्का छोराहरुका साथ ।

 स्टेजमा बडिबिल्डिङको ७ वटै पोज प्रस्तुत गरेर सबैलाई अचम्मित पार्ने फुच्चेहरु हुन् ६ बर्षीय प्रवचन कार्की र ९ बर्षीय प्रथम कार्की with their father (1st frm the left)मास्रल तथा पुर्व मिस्टर धरान कैलाश कार्की.

Demonstration show on Ratna Chowk Mahotsav

Kailash karki(Mr.Drn,057);Uttam Khatri:Suman Shrestha(Mr.Drn,065);Purna Tamang(Mr.Drn,068)

lower Abs workout

मि धरानहरु आज सम्मा ।

1st Mr. Dharan (2027)          रमेश खनाल

2nd Mr. Dharan (2033)         राज भागत प्रधानअङ

3rd Mr. Dharan (2034)          दीपक प्रधान 

4th Mr. Dharan (2035)          प्रेम शाक्य

5th Mr. Dharan (2050)          अर्जुन राई

6th Mr. Dharan (2052)          उमेश श्रेष्ठ

7th Mr. Dharan (2053)           जितहाङ लिम्बु

8th Mr. Dharan (2055)          रमेश कार्की

9th Mr. Dharan (2056)          कैलाश कार्की 

10th Mr. Dharan (2060)        हर्कराज लिम्बु 

11th Mr. Dharan (2061)         मन कुमार गुरुङ 

12th Mr. Dharan (2062)         कबिर भागत प्रधानअङ

13th Mr. Dharan (2063)          मुक्तिराज राई

14th Mr.Dharan(2064)           सुमन श्रेष्ठ

15th Mr.Dharan  (2065)         अनोज शाक्य

16th Mr.Dharan(2066)           मनिश लिम्बु

17th Mr.Dharan (2067)          पूर्ण तामाङ
18th Mr.Dharan(2068)           दिनेश सिंगक लिम्बु

MR.OLYMPIA WINNERS TILL DATE:-

2011 Philip Heath
2010 Jay Culter Las Vegas, NV

2009 Jay Cutler Las Vegas, NV

2008 Dexter Jackson Las Vegas, NV

2007 Jay Cutler Las Vegas, NV

2006 Jay Cutler Las Vegas, NV

2005 Ronnie Coleman Las Vegas, NV

2004 Ronnie Coleman Las Vegas, NV

2003 Ronnie Coleman Las Vegas, NV

2002 Ronnie Coleman Las Vegas, NV

2001 Ronnie Coleman Las Vegas, NV

2000 Ronnie Coleman Las Vegas, NV

1999 Ronnie Coleman Las Vegas, NV

1998 Ronnie Coleman New York, NY

1997 Dorian Yates Los Angeles, CA

1996 Dorian Yates Chicago, IL

1995 Dorian Yates Atlanta, GA

1994 Dorian Yates Atlanta, GA

1993 Dorian Yates Atlanta, GA

1992 Dorian Yates Helsinki, Finland

1991 Lee Haney Orlando, FL

1990 Lee Haney Chicago, IL

1989 Lee Haney Rimini, Italy

1988 Lee Haney Los Angeles, CA

1987 Lee Haney Gothenburg, Sweden

1986 Lee Haney Columbus, OH

1985 Lee Haney Brussels, Belgium

1984 Lee Haney New York, NY

1983 Samir Bannout Munich, Germany

1982 Chris Dickerson London, England

1981 Franco Columbu Columbus, OH

1980 Arnold Schwarzenegger Sydney, Australia

1979 Frank Zane Columbus, OH

1978 Frank Zane Columbus, OH

1977 Frank Zane Columbus, OH

1976 Franco Columbu Columbus, OH

1975 Arnold Schwarzenegger Pretoria, South Africa

1974 Arnold Schwarzenegger New York, NY

1973 Arnold Schwarzenegger New York, NY

1972 Arnold Schwarzenegger Essen, Germany

1971 Arnold Schwarzenegger Paris France

1970 Arnold Schwarzenegger New York, NY

1969 Sergio Oliva New York, NY

1968 Sergio Oliva New York, NY

1967 Sergio Oliva New York, NY

1966 Larry Scott New York, NY

1965 Larry Scott New York, NY

Arnold's words

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer. "


"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."


"Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on."

- Arnold

Arnold Schwarzenegger: No I don't drink milk. Milk is for babies, when you get older you drink beer. 

"The greatest feeling you can get in a gym, or the most satisfying feeling you can get in the gym is... The Pump. Let's say you train your biceps. Blood is rushing into your muscles and that's what we call The Pump. You muscles get a really tight feeling, like your skin is going to explode any minute, and it's really tight - it's like somebody blowing air into it, into your muscle. It just blows up, and it feels really different. It feels fantastic." "It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven."

-Arnold

__________________

guess who???

No.1

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No.10

No.11

VIDEO of the month-JULY(Optimum Gold Standard 100% Whey)

There are three types of whey protein isolates: ion-exchange, cold-filtration and micro-filtration. These isolates are protein powders that are the next steps to further process whey protein concentrate. These different processes yield a higher protein content product because the fat and lactose are virtually removed. Whey protein isolates, because of their purer protein form are assimilated and digested through the intestines much quicker than whey protein concentrate. Because of this, whey protein isolates are best taken immediately after a workout because of the fast uptake of protein to the muscles.

A good supplement program is to use whey protein concentrate throughout the day before or with your meals when quick digestion isnt required, and then use a whey protein isolate after your workouts when quicker digestion is required. Keep in mind, all whey protein supplements are digested relatively quickly, its just that whey protein isolates are digested even faster than whey protein concentrate. Isolates are also a better choice if you experience bloating and gas with whey protein concentrate.

If you want a slow digesting protein, consider using casein protein.  Casein is the perfect protein to take first thing in the morning and right before bed because it takes the body several hours to fully digest it. My protein supplement program looks like this:  I take a 50/50 blend of casein protein and whey protein concentrate first thing in the morning. Throughout the day in between meals I take a whey protein concentrate.  After my workout, I take whey protein isolate.  Finally, right before bed I take casein protein.

Ion-Exchange Whey Protein Isolate This isolate is made by taking a whey protein concentrate and running it through what is called an ion exchange column to get an ion exchange whey protein isolate. While this process yields a higher protein content product (around 96%) with virtually no fat or lactose, many of the most important sub fractions are lost or greatly reduced. To experience the numerous health benefits of whey protein, you need the sub fractions untouched. Many supplement companies tout that they use ion-exchange isolates but that isnt necessarily a good thing as you can see. I personally dont use ion-exchange isolates because the sub fractions are removed. You can get a high protein content product without the sub fractions removed by using a cold-filtration or micro-filtration whey protein isolate.

Cold-Filtration & Micro-Filtration Whey Protein Isolates Cold filtration is a process where the proteins are separated through the use of micro filtering the mass all while using a cold or “chilled” environment. Microfiltration is a process where the proteins are separated through the use of natural ceramic filters. Microfiltrated whey protein isolates are left with more calcium and have the highest level of undenatured protein available. Both of these processes result in a final product that is very high in protein content (greater than 90%), with virtually no undenatured protein with extremely low fat and lactose content (virtually fat-free and lactose free) while retaining the important sub fractions. Whey protein isolates also have a very clean taste and are excellent choices if you dont like the taste of protein powders.

मिस्टर पुर्वाचलमा फुच्चे बडिबिल्डरहरु

धरान । कार्यक्रम दिउँसो ३ बजेदेखि हुने भनिएपनि करिब २ घण्टा ढिला शुरु भएकोले रात छिप्पिदै गइरहेको थियो । पुषको महिना त्यसैपनि छोटो दिन । तर पनि धराने युवाहरु मात्रै होइन युवती र बृद्धबृद्धाहरु पनि शनिबार राती धरान भानुचौकस्थित गणेश टाँकिज हलमा खचाखच थिए । त्यो घुइचो कुनै चर्चित फिल्म नाइट शो हेर्नको लागि भने थिएन । त्यस रात त त्यहाँ अन्य दिनको भन्दा बेग्लै कार्यक्रम चौथो मिस्टर पुर्वााचल छनौट गर्नको लागि शारीरिक सुगठन प्रतियोगिता साचालन भइरहेको थियो । तर माहौल भने कुनै एक्सन फिल्म वा चर्चित फिल्मको भन्दा कमी थिएन । शारीरिक सुगठन प्रतियोगिता साचालन भइरहदा पनि बीच बीचमा स्टेजमा प्रस्तुत हुने हिन्दी हट गीतको नृत्य बि बोइङ डान्सलगायतले दर्शकहरुलाई भरपुर मनोराजन दिइनै रहेको थियो । प्रतियोगिता करिब अन्तिम चरणमा पुगिसकेको थियो । प्रत्येक तौल समुहबाट प्रथम हुने खेलाडीहरुको ओभरअल राउण्डमा पनि पोज प्रस्तुत गरिसकेका थिए र अब अन्तिम नजिता अर्थात चौथो मिस्टर पुर्वााचल घोषणा हुन मात्रै बाँकी थियो । त्यसको लागि निर्णायकहरु एकापसमा सल्लाह गर्न ब्यस्त थिए । ठिक त्यसैबेला प्रतियोगिताका मुख्य निर्णायक एवं शारीरिक सुगठनका अन्र्तराष्टिय जग गनु गिरीले स्टेशमा २ खेलाडीलाई ल्याउन मार्शललाई निर्देशन दिए । मुख्य निर्णायकको निर्देशन पछि मार्शल एवं पुर्व मिस्टर धरान कैलाश कार्कीले आफुसँग स्टेज २ जना फुच्चेहरुलाई ल्याए । हेदैखेरी ओठ निचोर्दा दुध निस्कने जस्ता कलिला फुच्चेहरु मात्रै भित्री कट्टु लगाएर स्टेजमा आउदा खचाखच भरिएको गणेश टाँकिज हल हाँसो ताली र हुटिङले गुाजायमान भयो । दर्शकहरुलाई कौतुहलता पनि उतिकै जाग्यो कि यी फुच्चेहरु किन आए स्टेजमा न त उनीहरुको कुनै बडी नै छ न त उनीहरु जिम गर्ने उमेरका नै भएका छन् । स्टेजमा के नै पो गर्ला र यी फुच्चेहरुले दर्शक दिर्घामा रहेका सबैको मनमा यस्तै कुरा र खुल्दुली थियो । तर मुख्य निर्णायक गनु गिरीले जब पोज दिनको लागि भन्थे तब दुवै फुच्चेहरुले सहजरुपमा बडीबिल्डिङका ७ वटै पोजहरु देखाइदिए । परिपक्क र व्यवासायिक बडिबिल्डर झै दुवै फुच्चेहरुले घरी स्टेजको एउटा कुनामा गएर त घरी अर्को कुना तर्फ पुगेर घरी बीच भागमा उभिएर दर्शकहरुलाई उत्साहित हुदै विभिन्न पोज दिए । उनीहरुले यसरी पोज देखाउदा लाग्दैनथ्यो कि उनीहरु मात्रै ६ र ९ बर्षका बालक हुन् । उनीहरुको प्रस्तुती जोश र आत्मविश्वास देखेर कार्यक्रमका प्रमुख अथिति एवं धरान नगरपालिकाका कार्यकारी अधिकृत राजेन्द्र प्रसाद पौडेल त यति प्रभावित हुन पुगे कि उनले तत्कालै दुवै जनालाई जनही ५ सयको दरले पुरस्कार नै दिइहाले । उनी मात्रै होइन ती फुच्चेहरुको प्रर्दशन देखेर गणेश टाकिज हलमा भएका सबै जना छक्क परे अचम्मित भए र साह्रै प्रभावित पनि भए । सानो उमेरमै बडीबिल्डिङको सबै पोज आत्मविश्वासपुर्ण तरिकाले स्टेजमा प्रस्तुत गर्ने फुच्चेहरुको क्षमता र साहसको सबैले प्रसंसा पनि गरे । यसरी स्टेजमा बडिबिल्डिङको ७ वटै पोज प्रस्तुत गरेर सबैलाई अचम्मित पार्ने फुच्चेहरु हुन् ६ बर्षीय प्रवचन कार्की र ९ बर्षीय प्रथम कार्की । मास्रल तथा पुर्व मिस्टर धरान कैलाश कार्कीका छोराहरु हुन् । दुवै जना बुढासुब्बा बोर्डिङ स्कुलमा पढ्दैछन् । दाजु प्रथम कक्षा ३ पढ्छन् भने भाई प्रवचन युकेजीमा पढिरहेका छन् । बुबा कैलाशका अनुसार सानै उमेरदेखि दुवै छोराहरुलाई जिम हल र बडीबिल्डिङ प्रतियोगिता हुर्न लैजाने गरेकोले उनीहरुमा पनि यो खेलप्रति रुचि जागेकोले आफैले प्रशिक्षण दिएको बताए । उमेरमा ज्यादै सानो भएकोले दुवैलाई जिम हलमा नलगीकनै घरमा नै स्टेजमा कसरी बडिबिल्डिङको पोजहरु प्रस्तुत गर्ने भनेर तालिम दिएको कैलाशले बताए । भविष्यमा आफ्ना छोराहरुले पनि बडिबिल्डिङ क्षेत्रमा नै लागेमा आफुलाई ज्यादै खुशी लाग्ने उनले बताए । दाजुभाई प्रथम र प्रवचनले पनि सानै उमेरदेखि नै आमाले बुबा सहभागी हुने प्रतियोगिता हेराउन लैजाने गरेकोले यस खेलप्रति रुचि जागेको बताए । उनीहरुले यसअघि गत पनि मिस्टर कोशी शारीरिक सुगठन प्रतियोगितामा यसरी नै स्टेजमा विभिन्न पोजहरु प्रस्तुती गरिसकेका थिए । अहिले पढाईमा ध्यान दिने बताउदै दाजु प्रथमले भविष्यमा बडिबिल्डिङ क्षेत्रमा पनि आफु लाग्न सक्ने सम्भावना व्यक्त गरे । उनले भने झै यति सानै उमेरमा बडिबिल्डिङको सबै पोज बडो रोमााचक आर्कषक एवं आत्मविश्वासका साथ स्टेजमा प्रर्दशन गर्ने फुच्चेहरुबाट भविष्यमा शारीरिक सुगठनको क्षेत्रमा धेरै प्रगति गर्नेछन् भनेर आशा गर्न सकिन्छ ।

Mr.HongKong Nepal,2011

One Simple Way To Burn Fat Faster In Gym

Let me ask you something about the approach you take to burn fat. What, exactly, do you go to the gym for? Oh, and the answer is not ‘to workout’, by the way.

At least I hope it’s not.

I’ve spent the past 8 years coming as close as you can to living in a gym, and I can tell you categorically that the people who go to the gym simply to ‘go to the gym’ or ‘to workout’, well, that’s pretty much all they achieve.

you don’t burn fat just by ‘working out’

The ‘workout’ gang rarely change their body fat or seem to build any lean muscle, their belly often expands over time rather than shrinks, and to be brutally honest I’m not even sure that what they’re doing could be classified as a workout most of the time.

We’ll come back to that in a moment, but first – another question. What do youdo in the gym? How do you spend your time?

Typically when I ask a new client this question I hear something like ‘a couple of group fitness classes a week, 2-3 cardio sessions, and some weight training’. Well, duh, right – I mean that kinda covers everything you can do in most commercial gyms, so what am I expecting to hear?

if you want to burn fat, you have to PLAN to burn fat!

This might not be as glamorous as the post title implied, but the one simple way you can burn fat faster in the gym is to plan to do so.

And you know I’m not just talking about the power of positive thinking 

So let’s come back to the question of what you do in the gym. I know that the person in front of me is educated on training if I hear something like this:

“I do weight training 3-4 times a week, usually for 45-60 minutes, and at the moment I’m doing a 3-day split program. I usually do some cardio 2-3 times a week either after training or at night, and on the weekend I either go to a yoga class or do something active outdoors”

Do you see the difference? This person has a fat burning plan (I’m using fat burning as the hypothetical goal for the sake of this post, but it could be anything of course  ). They’re talking about what they are doing ‘at the moment’, implying there is some kind of structure. No doubt if I were to ask this person what kind of rep and set range they use, they’d have an answer outside of ’3 sets of 10′. They might even be using tempo training.

5 STEPS TO ENSURE YOUR BURN FAT FASTER

Okay, okay, I know I said one simple way, but it really has a few parts to it 

1. Decide what you want to achieve
2. Devise a plan to get there, or hire someone to do so (as an indication, some kind of variation of what I wrote earlier would be a great start for fat burning. Perhaps most importantly, be sure that you understand the rules on cardio)
3. Follow the plan for the designated time
4. Guarantee your success by assessing yourself (or having someone else do it) before you begin the plan, at designated periods throughout (every 2 weeks is what I’d recommend), and at the designated end of the plan
5. Repeat steps 1-4

You don’t go into a new business or even a new project without a plan, so why do you go into the gym without one?

How To Lose Weight Fast By HIIT Training

For the novice's sake, true interval training is better known as HIIT training which means High Intensity Interval training. Unfortunately, treadmill moments are not included here. However, I can guarantee you that this will make your cardio more challenging and will help you lose weight like magic. Here's how: What makes HIIT training stands out from the rest is the end goal - to keep in an anaerobic state in as much total cumulative time as you can. Typically, here is how your HIIT workout would go:

• Time - do not go beyond 20 minutes for this session. Alloting short recovery periods is okay.
• For beginners, the advisable total workout time is 4-6 minutes. For the advanced exerciser, a 50/50 ratio or beyond that is fine.
• Muscle groups - targets most of the muscle groups that is why doing sprints is more preferred for a 'legs only' cross trainer workout.
• Allow yourself a one-day rest in between days of your workouts.
• You can only repeat a particular HIIT program (see below) for at most 6 weeks. Beyond the 6-week period, your body is going to adapt to it so a week rest or more is advisable then go back doing the HIIT program again.

Putting It Together

If you are aiming for more anaerobic exercise then you have to reduce your amount of rest periods as you progress through the HIIT training programs. If you are new to this, you can start with 30-second sprints with 6-8 repetitions, allowing yourself 90 seconds rest in each repetition. As you get used to it, try reducing the rest time gradually to a 50/50 ratio. Eventually, you will feel that you no longer need a rest in between. If your previous workout did not make you feel your body is working hard, then this one will and will give your workout a great boost.

As you progress, your body is working harder to lose weight but may burn you out completely. In order to avoid this, try to give yourself enough rest in between workouts. You can start with 2 minutes rest after every 60-second work periods. Same process applies here - gradually reduce the rest but not go over beyond the 20-minute workout. At the end of the workout, do some stretching. You will notice that you can intensify your workout as you lessen your rest time.

The third, which is also the final stage, is where things get more interesting. This is where we lessen your rest time than your workout time. It can be so intense that you feel like collapsing at the end of the workout. When you reach this point, you can lower your workout time to 10 minutes until again, your body adapts and you can start with more intense workout. You can try 60 seconds workout time with 40 seconds rest, and gradually increase the workout as you progress. You are going to need your gym towel here so bring it with you! If you tried HIIT training before, try to think where you can intensify your workout to give you more optimum results.

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QUOTE of the month.

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
Arnold Schwarzenegger

WORKOUT TO BUILD MUSCLE

Muscle building is not any run-of-the-mill exercise. Infact it involves a lot of strenuous weight lifting, strength building and proper nutrition and a generous sprinkle of the ultimate dedication. Without these factors it is simply impossible to get those six pack abs or biceps that is every man’s envy. Building muscle also means that you loose out on unnecessary fat in your body by creating more of body mass. Workouts to build muscle are a program that the individual needs to strictly adhere to. The program could run into weeks, months or sometimes even years depending on your current body type, the time spent for a workout session and your ultimate body goal.

CARBOHYDRATES AS THE IDEAL PRE-WORKOUT DIET

The whirring, clanking and squeaking of exercise treadmills, weights, benches, pulleys and cables are a common sight and sound in the metropolises and smaller cities and towns too. Gyms are open through the day, making it easy for individuals to follow a convenient exercise schedule. But these anytime-of-the-day exercise schedules also bring into focus pre exercise foods and snacks.

A big majority of routine exercise enthusiasts know about foods to be eaten before and after workouts, but there is also a big majority who are ignorant of these facts. Many believe that for the body to use its fat reserves, it is necessary to exercise on an empty stomach so that the body is pushed to use the excess fat reserves as energy backup. But this is a wrong notion again since exercising one’s body calls for energy and a stomach that is not hungry and craving for food.

Snacking on a carbohydrate rich snack approximately two hours prior to working out ensures increased energy; better strength and increased endurance power of the muscles, all making for a better workout schedule and more calories burnt and consequently more fat burnt during workout.

Pre-workout Food Types:

When we talk of best foods that can be eaten prior to working out, it is also necessary to understand that the snack should one with carbohydrates and surely fat free. Carbohydrates are easily digestible and easier on the stomach and give the body the fuel needed to get through the workout without suffering hunger pangs and feeling low on energy. Fats on the other hand cause the body to become heavy as they are not easily digested and lethargy sets in causing problems when exercising. Eating high fiber foods can cause gas and indigestion leading to stomach cramps and discomfort while exercising, so they are best avoided. A small amount of protein can be added to the snack to keep away hunger pangs for an extended period. Drinking a juice or a shake before exercising also works well because it keeps the individual feeling light and more energetic and doesn’t weigh on the stomach.

Pre-workout Foods:

Fruit and vegetable juices like orange, sweet lime, carrot, beetroot, etc are very edible and easily digested. Cereals with milk, toast, chicken on brown breads, and yoghurt with fruits like strawberries, bananas; fresh fruits like watermelon, oranges, grapes, etc are ideal pre-workout foods. Foods and snacks apart, energy drinks, smoothies, shakes, etc and energy bars which are got easily in stores are also a much favored part of an ideal pre-exercise diet plan. Drinking water before working out and even sipping water during the workout helps to take care of problems like dehydration and exhaustion, so water is a very important part of the pre-workout diet plan.

The smaller snacks can be had 2 hours before working out, but a larger full meal calls for an interval of 4 to 5 hours before working out.

Conclusion:

In conclusion, though, one must also remember the fact that every body type is different and reacts to foods differently. So it is necessary to understand this and decide what works best for you and chart your before workout diet plan accordingly.