Best Back Exercises

Hey Guys !!!! I'm going to tell you about some best back exercise that will give size, strength and V shaped. Which are as follow:

1. Barbell Deadlift

workout: If you're going heavy (sets of fewer than about 6 reps), do deadlifts first so you're fresh. If you're doing deads for repetitions, you can do them later in your workout.

2. Bent-Over Barbell Deadlift

workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so it's best done early in your workout in order to save your lower back.[2] If you're wrecked from deadlifts, it may behoove you to skip this movement.

3. Wide-Grip Pull-Up

workout: Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning.

4. Standing T-Bar Row

workout: Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. If you're an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. If you do this, be sure to "reset" with a flat back before initiating the next pull!

5. Wide-Grip Seated Cable Row

workout: Like machines, cables are best done toward the end of your workout. Choose a weight that enables you to complete no more than about 12 reps.

6. Reverse-Grip Smith Machine Row

workout: You don't need more than a single reverse-grip movement in your routine. Do it about midway through your workout, after your heavy overhand pulls. At any point in your back workout, don't be afraid to throw on some wrist straps. Your goal is to hammer your back and put it through the wringer, not be constantly limited by your grip strength.

7. Close-Grip Pull-Down

workout: This exercise can make a good warm-up move for your shoulders, but when used as a mass-building exercise, it's best placed toward the end of your workout for sets of 8-12 reps.

Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top.

8. Single-Arm Dumbbell Row

workout: Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats. Do it anywhere from the middle to the end of your workout for sets of 10-12.

9. Decline Bench Dumbbell Pull-Over

 workout: In almost all cases, single-joint movements should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set

Calories

Biology of Calories

Calories are found in food like vegetables, fruits, fast food etc. Calories are required by the body to become healthy but as it is said " excess of everything is bad ". So excess of calories is also bad . I will give you advantages and disadvantages of Calories because everything that have something good also have something bad .

Advantages

Calories are used by body to gain mass or increase weight. If you want to increase the size of your muscles than you should take more Calories as you can . It will increase size of your biceps, triceps ,chest, back, hips ,thigh, calves and belly too.

Most people are aware that exercise is beneficial for weight loss but knowing approximately how many calories are used during a workout can be a useful motivator. Many people are surprised, however, how few calories an hour of exercise really uses. This helps to reinforce the idea that you “cannot outrun a bad diet” and that eating less is often easier than trying to exercise more.

 Disadvantages

It is generally accepted that protein contains four calories per gram, carbohydrates contain four calories per gram, alcohol contains seven calories per gram and fat contains nine calories per gram. This premise suggests that all calories are equal irrespective of their source. This, however, is not true, and fails to take into account how calories from different sources are treated in your body.

Different foods require differing amounts of energy to digest, transport, utilize and eliminate. This is commonly referred to as the thermic effect of food, TEF for short. TEF means that, of the food you eat, some of the calories contained in that food are used in the process of digestion etc.

Taking too any calories causes obesity which leads to heart problem, fat body, different organ problems and different diseases. Diseases attack fat body easily and more often. A fat person cannot protect himself from these diereses.

So people avoid taking too much calories . Its good for your own health.  

Fruits

Benefits of Fruits to Our Body

Today I'm going to tell you the benefits of fruits to our body. Our body need nutrition which is provided by the fruits and many other things like potassium is required to our body and provided by fruits. So fruits are you Best Friends.

   Fruits are important for many different parts or things of our body like skin, hairs, color etc.

       1. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.

      

      2. Fruits are sources of many essential nutrients that are underconsumed, including    potassium, dietary fiber, vitamin C, and folate.

  

      3. Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

      4.  Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.

      5.  Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

 

      6. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Health benefits:

 1. Eating fruits reduces the chances for heart attack, stroke and many other heart problems because fruits don't contain  cholesterol.

2. Eating fruits may protect the body from cancer diseases and many other bacteria, germs etc.

3. Eating fruits reduces the risk of obesity and type 2 diabetes. 

4. Eating fruits reduces the risk of development of kidney stone and help to decrease bone loss.

Vitamin C Rich Foods

Vitamin C Rich Foods

1) Oranges1 large: 82 mg (over 100% DV)

2) Red peppers½ cup chopped, raw: 95 mg (over 100% DV)

3) Kale

1 cup: 80 mg (134% DV)

4) Brussels sprouts½ cup cooked: 48 mg (80% DV)

5) Broccoli½ cup cooked: 51 mg (107% DV)

6) Strawberries½ cup: 42 mg (70% DV)

7) Grapefruit

½ cup: 43 mg (71% DV)

8) Guava1 fruit: 125 mg (over 100% DV)

9) Kiwi1 piece: 64 mg (33% DV)

10) Green peppers½ c chopped, raw: 60 mg (100% DV)

Vitamin A Rich Foods

Vitamin A Rich Foods

1) Beef Liver3 ounces: 14,363 IU (almost 3x the DV)

2) Carrots1 cup raw sliced: 21,384(over 100% DV)

3) Sweet potato
1 whole: 18,443 IU (over 100% DV)

4) Kale
1 cup, chopped: 6693 IU (over 100% DV)

5) Spinach

1 cup raw: 2813 IU (56% DV)

6) Apricots
1 fruit: 674 IU (13% DV)

7) Broccoli
1 cup raw: 567 IU (11% DV)

8) Butter
1 Tbsp: 355 IU (7% DV)

9) Eggs
1 extra-large: 302 IU (6% DV)

10) Winter squash
1 cup, cubes: 514 IU (10% SV)

Vitamin D Rich Foods

Vitamin D Rich Foods

These are some foods that contain vitamin D most of the are fishes ,dairy products and oil.

1) Sunlight

Promotes vitamin D synthesis from cholesterol in the skin.

2) Cod liver oil

1 tsp: 440 IU (over 100% DV)

3) Sardines

3 ounces: 164 IU (41% DV)

4) Salmon

3 ounces: 400 IU (100% DV)

5) Mackerel

3 ounces: 400 IU (100% DV)

6) Tuna

3 ounces: 228 IU (57% DV) 

7) Raw Milk

1 cup: 98 IU (24% DV)

8) Caviar

1 oz: 33 IU (8% DV)

9) Eggs

1 large: 41 IU (10% DV)

10) Mushrooms

1 cup: 2 IU (1% DV)

Vitamin E Rich Foods

Vitamin E Rich Foods:

1) Almonds1 oz: 7.3 mg (27% DV)

                                         

2)Spinach

1 bunch: 6.9 mg (26% DV)

3) Sweet Potato1 Tbsp: 4.2 mg (15% DV)

 4) Avocado1 whole: 2.7 mg (10% DV)

5) Wheat germ1 ounce: 4.5 mg (17% DV)

6) Sunflower seeds2 Tbsp: 4.2 mg (15% DV)

 

7) Palm Oil

1 Tbsp: 2.2 mg (11% DV)

8) Butternut squash1 cup, cubed: 2 mg (7% DV)

9) Trout3 oz: 2 mg (7% DV)

10) Olive oil1 Tbsp: 2 mg (7% DV)