Sheer Fitness

Sometimes it's just not your day, no matter how hard you try. What matters is are you ready to come back and give it your best shot again.
Are you ready to take a best punch and keep standing, I can't decide that for you , "Only you can."

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BRAIN VITAMINS:
1. Choline
2. Inositol
Using highly purified versions of Choline & Inositol has shown excellent success in treating liver diseases and dysfunctions, depression, anxiety, dementia, memory loss, and even Alzheimer’s disease.
Athletes also use Choline to help delay fatigue and build muscles more effectively.
For the purposes of enhancing your brainpower which include memory formation, learning, decision making and attention switching.

NUTRITIONAL TIPS for HIGH ENERGY LEVELS & LOSING FAT:
1. Consumption of carbohydrate is essential for losing fat; there are Good carbohydrates and Bad carbohydrates.
2. White bread, pasta, donuts, cakes and biscuits should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose fat!
3. Good carbs, such as fresh fruits and vegetables, should be eaten instead.
4. Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato.
5. Consuming too much carbohydrate can shoot up your insulin level, which can slow down your metabolism as insulin stops the body breaking fat down.
6. The excess sugar from the carbohydrates will just turn into stomach fat.

Weight training or Body weight training:
Proper form is essential, whether you are lifting weights, stretching or performing bodyweight exercises.
Good form is essential in any type of Exercise for any type of sport to gain strength, agility and to maximize on gaining the purpose it is being done for. Condition the body to react and move in the correct way, as well as strengthen the muscles, ligaments and joints. Poorly executed form can lead to poorly executed martial application, which can be fatal.
Poorly executed form not only reduces the effectiveness of an exercise, but it can also cause injury by placing too much pressure in the wrong areas. Also, to cheat on an exercise, is to cheat your own body of obtaining the optimal workout during any given session. Cheating not only affects the original body strength but may also lead to a general weak condition which may effect the next day training routines.
Always remember, that a good workout leads to over all general good feeling after a little while of completing a training routine. The body recoups and the energy levels are at optimum after a good work out. Most important aspect is to keep the body hydrated with intake of liquids during and after the exercise routines.
Rather than isolating a muscle unlike Bodybuilders focus should be kept on to perform compound weight training exercises to increase overall strength and condition.
Exercise in which only Body weights are used are comparatively more focus hungry to gain the maximum benefits. My favorite free weight exercise is Pushups in which I can use variety of my body muscles by just proper form, focus and muscle isolation.

The Role of Vitamin-B complex

In this Article we shall explain the benefits of Vitamin –B complex, it’s benefits and sources.

Vitamin B complex:
The eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work in tandem, each has its own specific benefits — from promoting healthy skin and hair to preventing memory loss or migraines.
B1 (Thiamine)
B1 helps the body make healthy new cells. It’s often called an anti-stress vitamin because of its ability to protect the immune system. This vitamin is necessary to help break down simple carbohydrates.
Sources: Whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ
B2 (Riboflavin)
This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body.
Sources: Almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans
B3 (Niacin)
One of the primary uses for niacin is to boost HDL cholesterol (i.e. the good cholesterol). And the higher a person’s HDL, the less bad cholesterol he or she will have in their blood.
Sources: Yeast, red meat, milk, eggs, beans and green vegetables
B5 (Pantothenic Acid)
In addition to breaking down fats and carbs for energy, it’s responsible for the production of s*x and stress-related hormones including testosterone. Studies show B5 also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots.
Sources: Avocados, yogurt, eggs, meat and legumes
B6 (Pyridoxine)
Along with fellow B vitamins 12 and 9, B6 helps regulate levels of the amino acid homocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Some studies suggest vitamin B6 can reduce inflammation for people with conditions like rheumatoid arthritis.
Sources: Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots
B7 (Biotin)
Because of its association with healthy hair, skin and nails, this B vitamin also goes by “the beauty vitamin.” It may help people with diabetes control high blood glucose levels, too. This B vitamin is especially important during pregnancy because it’s vital for normal growth of the baby.
Sources: Barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts
B9 (Folate or Folic Acid)
Studies suggest folate may help keep depression at bay and prevent memory loss. This vitamin is also especially important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects.
Sources: Dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans
B12 (Cobalamin)
This B vitamin is a total team player. Cobalamin works with vitamin B9 to produce red blood cells and help iron do its job: create the oxygen carrying protein, hemoglobin. Since vitamin B12 is only found in animal products, studies show higher rates of non-meat eaters with a deficiency.

To achieve your goals you just don't dream about it; you have to get up an GO for it -- Sohail Tipu

Lightening speed of the Legend

1. Focus on form, not weight: Good form means aligning your body correctly and moving smoothly through an exercise. Poor form can prompt injuries and slow gains. "I often start people with very light weights because I want them to get their alignment and form right," .
2. Control is very important. Tempo helps you stay in control rather than undercut gains through momentum. Sometimes switching speed — for example, taking three counts to lower a weight and one count to lift it, instead of lifting for two and lowering for two — is a useful technique for enhancing power.
3. Breathe. Blood pressure rises if you hold your breath while performing strength exercises. Exhale as you work against gravity by lifting, pushing, or pulling the weight; inhale as you release.
4. Keep challenging muscles. The "right" weight differs depending on the exercise. Choose a weight that tires the targeted muscles by the last two repetitions while still allowing you to maintain good form. If you can't do the last two reps, choose a lighter weight. When it feels too easy to complete all the reps, challenge your muscles again by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs); adding a set to your workout (up to three sets per exercise); or working out additional days per week (as long as you rest each muscle group for 48 hours before exercising it again).
5. Practice regularly. Performing a complete upper- and lower-body strength workout two or three times a week is ideal.
6. Give muscles time off. Strenuous exercise, like strength training, causes tiny tears in muscle tissue. Muscles grow stronger as the tears knit up. Always allow at least 48 hours between sessions for muscles to recover. For example, if you're doing split strength workouts, you might do upper body on Monday, lower body on Tuesday, upper body on Wednesday, lower body on Thursday, etc.

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