Gyan Narayan Maharjan

Concept/Photography - Bikram Malla Thakuri 
Professional Body Builder :- Gyan Narayan Maharjan 
Ass. Cam :- Praveen Karki

©Bikram Malla Thakuri's Photography

For the love of BODYBUILDING

Vitamins and minerals

VITAMIN GUIDE

Vitamin A, B1, B2, B3, B4, B5, B6, B7, B8, B9 .... 

A vitamin is a biological enzyme or its co-factor

A biological enzyme is a molecule that enhances the speed of a specific biochemical reaction, in the human body, 1 million times! The enzyme itself is not consumed in the process. 

The biological enzyme acts as an template upon which the reacting molecules attach briefly, before being converted to chemical products. 

For such a biochemical reaction to take place, another molecule or atom called a co-factor is usually also required. 

The co-factors in biochemical enzymatic reactions may be vitamins or ions of one of the basic elements, e. g. ions of zinc, copper, iron, magnesium, calcium, phosphorus, potassium, sodium, iodine, or selenium. 

The basic elements may form crystals, i. e. aggregates of identical ions (atoms) forming a grid according to their specific chemical properties. Such an aggregate is called a mineral.

Both vitamins and minerals are necessary for the body to function properly. If your body does function properly, it means that it has received all the necessary vitamins and minerals.

Sicknesses, diseases, or bodily injuries which won't heal may be a result of deficiencies in one or more vitamins or minerals. There is a whole catalogue of diseases that arises from vitamin or mineral deficiency. 

It is a fact that a proportion of people with incurable diseases or bodily injuries may get well, simply by taking one single supplement pill of vitamins and minerals per day.

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Vitamin A

Vitamin A (retinol) is a fat-soluble molecule that is important for the vision, a healthy development of

Sachit Pradhan

Fitness Tip of the Month.

While doing any physical exercise, always keep in mind your own fitness level and do not push yourself beyond your capacity. This will only lead to discouragement and, even worse, potential injury!

Model:-Priya Rani Lama

"Super fatloss circuit training"

Want to burn off that stubborn bodyfat and get ripped as quickly as humanly possible?well this "Super Fatloss circuit training" schedule is the great one to start.
This program is what challenging but very effective,which i invented on my own,trying on different clients of mine.

This circuit training is very simple once you get the hang of it,but it can be one of the most demanding styles of training you can do.

In order to go on with this training ypu will need access to both weight equipment and cardio equipment.The proper combination of the two styles(weights and cardio)into one workout is,quite simply,phenomenal for fat burning.
To start off with this training program you may first need to have fairly uncrowded gym where you have ,more freedom to use equipment or better yet in a home gym with weights and cardio equipment and no wiating for anyone:Because,here you have to move back and forth quickly between different equipments as,if someone is waiting to use your cardio machine the moment you step off,it will defeat the purpose of the workout.

Ok,here it is how we start off:

If you have excessive food restriction due to the irrational fear of gaining weight, you supposed to be suffering from ANEROXIA NERVOSA. Females take excessive caution in weight loss by going on unnecessary addictive diet. Aneroxia Nervosa occurs 10 times more in females than males. This can be life threatening. If you think you are too conscious about food and your weight, you should take precautions right now…Stay Fit and Healthy..

ORANGES..!!!

Did you know? Oranges are more filling than bananas and these foods are all low-fat too and because you'll feel full, you won't feel the need to snack. The combination of these two things mean the weight will drop off.

THE BIGGER YOUR DREAM, THE MORE IT WILL DETERMINE WHAT IS POSSIBLE.

BODYBUILDERS, FITNESS COMPETITORS !YOU HAVE TO UNDERSTAND, YOUR SUCCESS COMES FROM THE REPETITIVE PRACTICES OF TECHNIQUES, FORM AND INTENSE FOCUSED MINDSET. 

IN THE TRUE ART OF BODYBUILDING THIS DOESN’T MEAN LIFTING HEAVIER WEIGHT, IT’S INTENSIFYING YOUR FOCUS ON THE DETAILS IN THE EXERCISE.I CALL THEM POINTERS; SUCH AS PUSHING WITH YOUR ELBOWS DURING ALL PRESSING MOVEMENTS, PULLING WITH YOUR ELBOWS AND THINKING OF YOUR HANDS AS HOOKS DURING BACK MOVEMENTS, WORKING FOR THE BURN IN THE MUSCLE CORE, CONTROLLING THE WEIGHT, ENVISIONING HOW YOU WANT THE MUSCLE TO LOOK.

IT TAKES PRACTICE AND SKILL TO COMMAND ALL THESE POINTERS DURING EVERY SET AND EVERY REP.WORKING LIKE THIS HAS GIVEN ME A WHOLE NEW APPRECIATION FOR BODYBUILDING BECAUSE I FIND IT FASCINATING HOW QUICKLY ALL THESE POINTERS HAVE HAD AN EFFECT ON MY PHYSIQUE.

THE BIGGER YOUR DREAM, THE MORE IT WILL DETERMINE WHAT IS POSSIBLE. 

YOU HAVE TO RAISE YOUR STANDARDS. UTILIZE THE POWER OF INTENSE FOCUS.

12 Reasons You’re Not Losing Fat

1) You’re Eating Too Many Carbs

This should be pretty obvious to most people by now, but there are still the old die-hards out there who swear that everyone should be consuming two grams of carbs per pound of bodyweight every day while maintaining a low fat intake.

Load up on whole grains and fruit while cutting down on healthy, essential sources of fat like grass fed beef they’ll tell you.

Anyone experienced in physique transformation knows this is nonsense.

Most people have a terrible tolerance for carbs, shitty insulin sensitivity and simply don’t do enough physically demanding work to warrant too many carbs.

If you want to get lean cutting carbs is usually one of the first and most important steps you need to take. That doesn’t mean you can’t have any but you need to make smart choices and they need to be taken in at the right times and cycled properly.

2) You’re Eating Carbs at the Wrong Time

If you’re above 20% body-fat pretty much any time is the wrong time.

In that case I would only recommend vegetables and possibly some post workout potatoes or a once per week refeed. When you get down to 15% you can increase the amount of carbs in the post workout meal or the weekly refeed.

Everyone else should limit carb consumption to post workout and night time, as per The Renegade Diet rules. During the day you want to be alert and focused, which is one reason why you don’t want to load up on starchy carbs during this time. Save for them for the night time when you want to optimize serotonin production and rest, relax and repair.

3) You’re Eating Too Much Fat

12 Reasons You’re Not Losing Fat

1) You’re Eating Too Many Carbs

This should be pretty obvious to most people by now, but there are still the old die-hards out there who swear that everyone should be consuming two grams of carbs per pound of bodyweight every day while maintaining a low fat intake.

Load up on whole grains and fruit while cutting down on healthy, essential sources of fat like grass fed beef they’ll tell you.

Anyone experienced in physique transformation knows this is nonsense.

Most people have a terrible tolerance for carbs, shitty insulin sensitivity and simply don’t do enough physically demanding work to warrant too many carbs.

If you want to get lean cutting carbs is usually one of the first and most important steps you need to take. That doesn’t mean you can’t have any but you need to make smart choices and they need to be taken in at the right times and cycled properly.

2) You’re Eating Carbs at the Wrong Time

If you’re above 20% body-fat pretty much any time is the wrong time.

In that case I would only recommend vegetables and possibly some post workout potatoes or a once per week refeed. When you get down to 15% you can increase the amount of carbs in the post workout meal or the weekly refeed.

Everyone else should limit carb consumption to post workout and night time, as per The Renegade Diet rules. During the day you want to be alert and focused, which is one reason why you don’t want to load up on starchy carbs during this time. Save for them for the night time when you want to optimize serotonin production and rest, relax and repair.

3) You’re Eating Too Much Fat

Some people cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be.

You can’t just eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up ripped.

Fat contains calories; nine per gram to be exact. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get ripped.

Please don’t mistake this as my advocating a low fat diet. That’s just as bad, if not worse, than eating too much fat.

A bare minimum of 20% of your calories should come from healthy fats like pastured egg yolks, wild caught salmon, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low carbs automatically leads to single digit body-fat.

You still need to keep a handle on things like total calories.

4)You’re Not Eating Enough Protein

In my experience it’s usually only females who are guilty of this but guys can make this mistake on occasion as well. The average female who can’t lose body-fat usually eats a bowl of oatmeal for breakfast with an egg. One… single… egg.

Then she’ll have a sandwich for lunch with two ounces of lean turkey.

For dinner it will be a salad with low fat dressing and four ounces of chicken or fish.

Although, in all honesty they may skip the protein all together and just have a salad for either lunch or dinner. Let’s assume she weighs 135 pounds. Most experts would agree that she would need to consume at least 100 grams of protein per day, if not a gram per pound, which would equal 135 grams.

Each ounce of protein is around 6-7 grams of protein. So in this example she had 36-40 or so grams combined with lunch and dinner plus the six grams from the egg. So that’s a total of 42 grams, which falls just a wee bit shy of where she needs to be.

Females often freak out when you tell them to eat more than six ounces of protein at a sitting but when you break down the numbers for them and reveal just how many calories they’re eating it should make more sense.

People who eat a sufficient amount of protein usually end up having an easier time getting ripped than those who don’t. Make sure you’re getting enough.

5) You’re Drinking Too Many Protein Shakes

There are two problems associated with drinking shakes when you’re trying to get ripped. First of all, whey protein can raise insulin levels, as I have been telling people since the mid 90’s.

If you’re trying to get lean you don’t want insulin to be flowing like the Nile all day. You want a nice insulin surge post workout but the rest of the day you want it under control.

That’s why The Renegade Diet limits the intake of whey protein to very small amounts during most of the day and only allows a larger amount post workout or at night.

The second problem with drinking too many shakes is that they are so easy to digest that you don’t really burn any calories when you eat them. When you chew down some salmon and broccoli your body works harder to digest that food and you burn more calories during the digestion process.

When you drink something that is so easily digested, like a protein shake, your body does almost no work in the process.

So, when getting ripped is your main goal, limit your shake intake and chew as many calories as you can.

6) Your Liver is Over Stressed

This is usually the last thing people think of when embarking on a fat loss diet but it can sometimes be the most important. Everything that goes into or on your body has to be processed by the liver.

That means all food, alcohol, suntan lotion, environmental pollutants, etc. If you are constantly exposing yourself to this kind of stuff and overstressing the liver fat loss will be much more difficult to come by.

Cut out booze, stop eating grain-fed, chemical laden meat and incorporate some regular periods of intermittent fasting to give the liver a break and you will find your rate of fat loss is noticeably faster.

7) You’re Eating Nuts

I love nuts. I mean, who doesn’t? Give me a bag of pistachios or cashews and I won’t look up till the whole thing’s gone.

The problem is nuts have a ton of calories. When you’re dieting for fat loss the rules are usually the opposite of those followed by skinny hardgainers trying to gain size.

Those guys want the most calorically dense foods possible. Fat loss dieters do not.

You’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. If you’re dieting you need to limit your nut consumption to about ten almonds per serving.

Not too many people can eat ten almonds. Most people eat ten handfuls. If you are strictly tracking and calculating everything all day and you want to load up on nuts at certain times I suppose you could but I wouldn’t recommend it.

Nuts can be very problematic for a lot of people, especially those with digestive or auto immune issues. As Paleo Solution author Robb Wolf has noted, nuts should be used the same way you use condiments- sparingly.

I should also add, and this is strictly my opinion, meaning it has NOT been proven and posted on Pubmed… nut butters seem to be easier for most people to digest than actual whole nuts. Just something to consider.

8) You’re Eating Fruit

“What?! You’re telling people not to eat fruit!? Everyone knows that it’s impossible to get fat from eating too much fruit!”

Yeah, yeah I know, that’s why physique competitors eat so much fruit and why all fat loss experts who specialize in getting people shredded recommend such high quantities of it.

In our hunter gatherer days fruit was nothing like what you see in the supermarket today. Berries were small, dark and bitter; not the huge sugar sacks most people consume these days.

Don’t get me wrong, fruit is healthy and can be eaten by lean individuals in limited amounts but any type of excessive fructose (a sugar found in fruit) consumption will lead to fat gain.

Fructose can only be processed by the liver and once liver glycogen stores are full the excess gets converted to triglycerides and stored as body-fat. If you want to get ripped cut fruit completely for a while or limit it to one or two servings per day. Just be sure to really up the vegetable consumption so you can keep your vital nutrient uptake where it needs to be.

9) You’re Not Training Heavy

When you want to lose body-fat the first inclination is often to crank up the reps and cut the rest periods. I actually have no problem with fairly low rest periods.

But not if you’re used to resting three minutes between sets and all of the sudden cut them down to thirty seconds because you decided it was time to get shredded you’ll be in trouble.

That never works. All that happens is your weights start plummeting on every exercise and you get weaker and smaller. High reps have the same effect.

When dieting, the primary role of strength training is to maintain muscle mass.

That is the single most important thing. Don’t use it as your primary “fat burning” activity… UNLESS you are seriously overweight. If you need to lose more than fifty pounds or so that would probably be fine (although please don’t ever do any of the bullshit you see on those fat camp TV shows).

A female can actually get something out of metcon workouts in the right situation as well. The caveat, however, is that that she needs to be strong and actually have some muscle mass. If you take a weak female with no muscle and give her a silly metcon circuit she won’t usually get much out of it because she’s too weak to produce enough force.

Females should get strong first before they attempt that type of training.

If you’re a guy and are trying to lose 10-20 pounds of body-fat without losing all your muscle mass in the process you should use strength training as a way to maintain size and strength; nothing more, nothing less. So the same principles that helped you get big and strong apply when dieting. Keep the reps low and the resistance high.

10) You’re Overdoing Cardio

Sled work builds muscle, burns fat and is irreplaceable

Traditional forms of cardio are largely useless for fat loss.

But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to more abdominal fat and numerous health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk.

No self respecting man should ever be spotted on an elliptical machine.

11) You’re Not Running Sprints or Doing Sled Work

Dieting is the most important thing for fat loss.

After that you should be doing some form of strength training to maintain your muscle mass. When you have those to things dialed in you’ll want to add in some type of sprinting or sled work. There is nothing more effective for fat loss.

See all wide receivers, defensive backs, sprinters, soccer players, etc. for proof. Two or three 20-40 minute sprint or sled sessions per week will be enough for most people.

12) You’re Not Getting Enough Sleep

When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss.

You also miss out on the critically important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 2am. Unfortunately this just might be the most important thing on the whole list.

More sleep improves EVERYTHING. Make it a priority.

9 Tips for Flat Abs

No. 1: Improve Your Posture

Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.

No. 2: Think Whole-Body Exercise

Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole-body workout that does strengthens the abs -- and more.

MOTIVATION: your fitness fear.

MOTIVATION: your fitness fear.

What are you afraid of? 

Failing? The minute you TRY you are succeeding. 

Are you afraid that it will be hard? It will. Get over it. You’re stronger than you think.

That it will hurt? You’ll be sore. For a while. And then you’ll be stronger.

None of your fears are permanent. But your success will be something that no one can take away.

Face your fears head on. Sign up for the class/race/goal that scares you. And then go back for more. 

(Source: jjustine05, via xxilovetorunxx)

MOTIVATION: stretch it out.

MOTIVATION: stretch it out.

Tight, tired, stressed out muscles need stretching. 

Don’t forget to include your brain there, too.

(Source: arecoverypath, via yogurtyoga)