Teenage Bodybuilding: A Guide for Your Muscle Quest

“Fitness is not about being better than someone else, it’s about better than you used to be”. This quote should be taken as a key principal for all the teenagers who are enthusiast towards the bodybuilding and gymming trends. In this article, we will talk about what should be adapted and what should not be to achieve a perfect fitness goals.

Teenage is an exponential growth phase of an individual. At this phase body ask for the high nutrition to achieve the correct growth. There are lots of myths associated with the teenage bodybuilding and one of the biggest is that doing weightlifting and regular gyming can stunt their growth. But the truth is that if it is done under proper supervision than it can definitely improve your game.

What should be adopted?

1. Nutrition for teens: To achieve your dream fitness goal one should give ample amount of nutrition to it. You need to have balanced diet to keep your body energized and grow properly. A balanced diet includes raw materials high in nutritive values of carbs, proteins, fats and fibers. To attain proper body mass and weight one should have a good diet.
2. In carbohydrates, you can have a bowl of oatmeal, sweet potatoes, rice and corns. Approximately of 40-50 gms of carbohydrates should be included in each servings.
3. In fibres, one can include ½ cup of raw broccoli, cauliflower, carrots, pepper etc. with each serving weighs approximately 6gm.
4. In proteins chicken breast, egg whites, turkey, fish and size of each serving will be approximately 30-50 gms.
5. Good fat list includes extra virgin olive oil or organic flaxseed oil.

Be hydrated: Throughout the day drink about 0.66x your bodyweight in ounces of water. To excrete all the toxic waste of out of your body one should drink ample amount of water. Dehydration of muscles can lead to painful cramps.

Avoid taking shortcuts: The mantra of bodybuilding is S=Dx (T+N+R) where S stands for the success which can only be achieved when D- determination is multiplied and added with T- training, N-proper nutrition, R- rest and recovery. None of the step should be missed out to achieve your fit body goals. Don’t skip your meals with supplements and never go for steroids as they can cause serious damage to your health.

Recommended movements: To get the best results some of the recommended movements are as following

• Chest: bench press, incline bench press, chest dips
• Back: deadlifts, barbell rows, dumbbell rows, pull ups.
• Shoulder: Military press, seated barbell press, seated dumbbell press.
• Triceps – Close grip bench Press, dips, bench dips.

Get a proper check-up: Consult the doctor before engaging in to any of the body building programmes and get yourself checked for any of the abnormalities or risk of cardiac or bone diseases.

What should be avoided?

1. Avoid the injuries: you should not focus so much on lifting the heaviest weights to maintain good form. Good form can only be achieved if you train under expert supervision to avoid the risk of injuries and this will definitely help in better development.
2. Avoid fancy supplements: Most people think that supplements are the most important part of gaining muscle but is not totally true. Supplements are just additions to an already good nutrition and training program. Supplements do not make up for improper training and in teenage one should avoid taking testosterone enhancing supplements. When an individual is at his teen the level of testosterone is already very high and there is no need of supplements whereas instead of fancy supplements one can take protein bar or ready to drink shakes. About 1.6 grams of protein each day for each kilogram that you weigh is optimal for an individual and one should not overdo protein in their diet with unnecessary supplements.
3. Take proper sleep: Our body needs about 7-8 hours of sleep and if you want to achieve healthy and fit body one should take proper sleep. Teenagers generally likes to stay awake for late night but this habit affects their concentration and stamina and they will get distracted from their fitness dream goals.

5 years ago Health , LifeStyle No comment

How do I floss my teeth?

“You are never fully dressed without your smile”

Isn’t it is true that smile is the best curve and we all wish for white sparkling smile. Now we all are very much aware about brushing and in twenty first century, it’s a morning routine which we follow certainly. But in this article, we will talk about the additive practice with brushing which is not quite famous in India is “dental floss”. Joel Spolsky said that, “Writing specs is like flossing: everybody agrees that it’s a good thing, but nobody does it.”This statement by Joel clearly expressed that being a good habit flossing is still not practised faithfully.

 

History of floss!

In year 1819, Levi Spear Parmly was the first to introduce the idea of interdental cleaning with filamentous material along with dentifrices and tooth brush. Later in 1882, unwaxed silk floss was introduced by Codman & Shurtleff. But in year 1887, Johnson & Johnson were the one who marketed the dental floss and made it available. But during the second world war the production of silk was foreshortening and Dr Charles C. Bass invented nylon dental floss. Nylon was not only more readily available, but it was also more durable. Within a century, the idea of cleaning between the teeth with floss was common dental knowledge.

 

Why do we need to floss?

Although we brush daily and we think that our basic regime to maintain an oral hygiene is completed, but in actual brushing only removes the plaque from the chewing surface of your teeth whereas the areas between the teeth or interdental spaces are still remains the habitat of the residual bacteria.

Flossing helps in removing plaque from the hard to reach area by toothbrush. According to the American Dental Association, we should floss daily to maintain a good oral hygiene. Combination of daily flossing and brushing prevents the dental caries and periodontal diseases. Adapting the habit of flossing is one of the easiest, inexpensive and safest methods of minimizing the risk of long-term dental diseases.

In recent studies by Dr Roger Sandre, flossing is always important especially when you are undergoing active cancer treatment because the patients with low immunity are prone towards the risk of getting infections and dental infections can cause life threatening conditions if the infection is not cleared from the blood stream. So, to keep your dear ones who are fighting with cancer let them know that the growth of bacteria should not get out of control.

But we can say that regardless of your health status one should always have the habit of flossing.

 

How to floss

1.Take a 18 inches long floss thread and wind it along your middle finger of each hand and use the thumb to direct the floss in upper teeth.

2.Now pinch the floss between the two thumbs and forefingers of opposite hands such that in the end 1-2 inches long floss will be there in between your hands.

3.By using zig-zag motion gently guide the floss between your teeth and under your gum line until you feel the resistance.

4.Bend the floss around each tooth in a “C” shape and each tooth should be floss thoroughly with a new section of floss.

5.Remember to floss behind your back teeth.

 

Most of the patients attribute their lack of dental flossing due to the lack of motivation and difficulties in using the floss as they do not know the correct technique of flossing.

In the end, we can say that there is only one goal that’s to keep working and keep flossing.