All posts by Amar Singh

Does Working Out More Lead To More Muscle Gain?

All of us want to be fit, and in todays time, almost every other person makes some effort to do so. Be it joining a gym, or yoga, following a weight loss diet or playing some recreational sport, everyone tries their bit to try and stay fit.

Unfortunately, most people fail to achieve their fitness goals. Even if they see improvement, it is not exactly what they had in mind when they started training. Very often you will find yourself wondering why – you go workout regularly, try to eat the right kinds of food, put in adequate time and effort – yet your body does not seem to quite be at the fitness level you would have ideally wanted. If you constantly look at other people at the gym or in fitness magazines and wonder why you don’t look like that, despite all the effort you put in, chances are that you might be making one very common mistake that people who are new to fitness tend to do. Blame it on misinformation or jumping on the fitness bandwagon without adequate information, this is one myth that you are going to have to get over, should you want significant improvements in your fitness levels –

Working out more will lead to better muscle gains –

This is probably the number one, biggest misconception that people have. Very often people come up to me and ask “I work out 6 days a week. Why am i not putting on more muscle?” Or “If i work out for longer hours per day, will it help me get faster results?” Ive even had people ask me if they should go to the gym twice a day!

I mean, sure, if you don’t have anything else to do, and like your gym that much, by all means! But its not going to do much for your muscle gains.

To debunk this myth, we need to first understand how we put on muscle, without getting too technical because, well, you didn’t come here to get a lecture in Biology !

When we lift heavy weights, our muscles develop microscopic tears, which they eventually repair and heal. The human body is really good at adapting. If it senses that these tears are going to be a regular thing, with proper nutrition and rest, it heals the muscle bigger and stronger than it originally was to keep up with the continued overload (this is also why we keep increasing weights lifted, for results, but that is for another article, another time)

So, essentially, you are not building any muscle at the gym. At all. All you are doing is subjecting your body to blunt force trauma, for it to be able to come back stronger from. As you can see by now, all the muscle growth that takes place, takes place outside the gym. So it does not matter how often you train, in fact, it is not recommended for natural athletes to train more than 4 or maximum 5 days a week if the goal is muscle growth. Continued trauma to the muscle without adequate rest in between will yield permanent damage to the CNS (Central nervous system) and will make it extremely hard, if not impossible, to make new gains after a certain point, should you be training in a natural (non steroid) way. Which is why it is also important to take a week off from training every 12 weeks.

So next time you decide to put on some muscle, you know that spending more time at the gym is not the answer!

New Social in Town !

In a city where every cafe that opens offers more or less the same thing, the concept of the differently themed Social’s was a fresh breather.

The newest social in town just opened up in Cyber Hub, and is themed like a Mumbai chawl. It feels a little quirky and shady, but that just adds to the experience. One plus point is that if you are a big group, you can get one of the chawl themes rooms to yourself.

There is a dining area as well facing the bar, which is good if you are looking to grab a bite to eat. Be warned though, that finding a table on weekends is close to impossible.

All in all, a great place to chill with friends over some drinks and lively music!

All you need to know about Creatine

If you are into fitness, one supplement name that you will constantly keep hearing is Creatine. There are still, however, a lot of doubts surrounding this supplement, and people have a lot of questions regarding its safety, dosage, benefits, types to buy and so on. This post should shed some light for a layman looking to supplement with creatine.

Benefits of supplementing with creatine:

– Increases muscle strength and size
– Enhances recovery
– Improves anaerobic performance
– Enhances brain function

Creatine is a supplement, and is completely safe for long term use. The only thing one should watch out for is to make sure they have atleast 4litres of water daily for optimal kidney function as well as to maximise the benefits of creatine.

Creatine enhances the body’s capacity to perform high intensity work. In simple terms, under strenuous activity, creatine will help increase energy production that will translate into a few additional reps, which in turn will benefit muscle growth.

Creatine supplementation reduces muscle cell damage and inflammation following exhaustive exercises, as well as helps with overall recovery.

Studies have shown that supplementing with creatine significantly improves muscle volume and anerobic performance in power athletes.

Another important benefit for bodybuilders and strength athletes is creatines muscle volumizing effect. Creatine has a property that causes muscle cells to inflate, which produces a more heavily muscled appearance, and, more importantly, serves as a stimulus for protein synthesis.

Studies have also shown people who supplement with creatine to exhibit better short-term memory, and better ability to solve problems under time constraints.

With so many different types of creatine being available in the market, it can be confusing to decide which one to buy. However, studies have shown little to no benefits of these newer variants of creatine, that combined with their more expensive costs does not make them a worthwhile choice. So, when it comes to creatine, it is still best to use a micronized form of creatine monohydrate.

As for dosage, one can start with a ‘loading’ phase of about 20gms of creatine for a week, followed by 5gms everyday thereafter. Or, one can even take a steady dose of 5gms everyday, it would just take a little longer for the benefits to manifest. Under both cases, however, one needs to supplement for atleast 5-6 months to really see results, along with a high protein diet and good workout regime.

Johnnie Walker Black – An essential in your bar collection.

Johnnie Walker Black could arguably be the most recognisable scotch whiskey in the world. A 12 year old blended scotch whiskey, it has a unique mild flavour that is great for an occasion or just some laid-back drinking.

Slick and sublime, it is a perfect addition to a night out with friends or just some quiet alone time. At 40% alcohol content, it is certainly not the strongest stuff out there, so you can expect to get through 6-8 glasses on a night of binge drinking, if you are really looking for that high. All in all, one of the safest options should you ever find yourself in a dilemma about which scotch whiskey to order, or get for your home bar.

38 Barracks – An offbeat place if you’re looking to change things up this weekend

If you are looking for a place with good food and kind of a vintage homely ambiance, this is it.

The place will remind you of an army officers residence, with guns adorning the walls and medals and trophies everywhere. There is an outdoor balconey area on the first floor which is great to chill when the weather is right, and live music playing in the corner.

The menu boasts of variety and a lot of vegetarian options, which is an added bonus.

The place gets really crowded, like all others in CP during weekends, so table reservations are highly recommended.

Overall a very offbeat and different theme, definitely worth a visit if you’re tired of the same old club themes and and looking for a change.