How Does Immunity Works?

When you recover from a Virus, What stops you from catching it again?

Let's take a look on How this Immune Process Works in our Body.


The Immune Response 

💪 When your body detect an Antigen (infectious agent), it releases Anti-Bodies.

💪 These bind to the antigen, neutralizing it or making it to be destroyed by immune cells. 

💪 Our immune system's memory cell "remembers" previous antigens.

💪 If we're infected again, the cells rapidly generate antibodies to get rid of the antigens. This is what we refer to as Immunity.

Testing for Immunity

Anti-Body Type                                            ⇒           IgM         |         IgG

When Production Start after Infection    ⇒      5-10 Days       10-14 Days

💪 Different antibodies have different production start times and duration in our Blood. We can test for them to tell if someone has had an infection.

Vaccines and Immunity 

💪 Vaccines commonly use inactivated viruses or antigen fragments to imitate infection without causing disease.

💪 The Vaccine triggers an immune response so that our immune system's memory cells recognize the virus or other antigen if we're ever infected.

💪 For some diseases, vaccine-induced immunity lasts a lifetime. For others, it fades over time.

💪 For example, Flu Virus mutate, meaning that existing antibodies don't recognize them an yearly vaccination is needed.

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As long as your immune system is running smoothly, you don’t notice that it’s there. But if it stops working properly – because it’s weak or can't fight particularly aggressive germs – you get ill.

Stay Safe, Stay Healthy.

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Beginner Level Home Workout

Exercising at home is, hopefully, something you've been thinking about during this Quarantine situation. 

As more and more of the population opt to 'self-isolate' and 'practice 'social distancing' from friends, family and the gym, home workouts are becoming an increasingly common option for those looking to stay fit (and sane).

With our help, taking your first steps towards fitness needn't be daunting.

Below is our collection of the best beginner's exercise at home, coupled with an explanation of what makes that move useful.

Have a read and use the exercises that fits your nascent training goals without leaving the house.

Enjoy! 👍

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1. Body-weight Squats 

👉 The Squat is a Lower Body Exercise which mainly target the Thighs (Quadriceps & Hamstrings) and the Glutes. However, Core Strength & Stability, Ankle Mobility, Back Muscles, Calves, and other factors play an important role when you are doing this exercise.

👉 Check your form:

• “Sit back” – make sure to move your butt backward, don’t just bend your knees.
• Be careful to keep your knees in line with your toes, don’t let them cave in.
• Don’t forget about your upper body – look straight ahead and don’t round your back.

"Start it with 10 Reps and increase the reps as per your strength and dedication level."

2. Push-Ups 

👆 Flat Push-Ups

👆 Inclined Push-Ups

👆 Declined Push-Ups

👉 Push-Ups are beneficial for building Upper Body Strength. They work the Triceps, Pectoral Muscles, and Shoulders.

When done with proper form, they can also strengthen the Lower Back and Core by engaging (pulling in) the Abdominal Muscles.

👉 Check your form:

• Keep your back straight and your core engaged.
• Your butt should be down, not lifted.
• Your body should form a straight line. Don’t arch your back or let your body sag down.

"Start it with your basic initial Reps(10 isn't bad either) and increase the reps as per your strength and dedication level."

3. Walking Lunges 

👉 The Lunge is a Resistance Exercise that can be used to help strengthen your lower body, including your Quadriceps, Hamstrings, Glutes and Calves.

When practiced from different angles, lunges are also a Functional Movement.

Functional movements can help you work muscles in ways that benefit everyday movements you do outside of exercising.

👉 Check your form:

• Start by performing a basic lunge with your right leg lunging forward.
• Start to lunge forward with your left leg so it’s now in a lunge position.
• Continue this “walking” motion as you continue to lunge forward.

"Start it with 10-12 Reps on each leg and increase the reps as per your strength and dedication level."

4. Plank 

👆 Normal Plank

👆 Side Plank

👉 A great alternative to Crunches, Planks can help improve Core Strength and Stability. Planks require your Arms, your Legs, and all of your Abs, making them an all-encompassing workout and a more efficient way to exercise.

Planks can help improve your posture!

By strengthening your Back, Chest, Shoulders, Neck, and Abs, this exercise makes it easier to keep your Shoulders Back and your Lower Back in a Neutral Position while sitting or standing — two vital components of Good Posture.

👉 Check your form:

• Get in a press-up position, but rest on your forearms rather than your hands.
• (Side Plank) Lie on your left side with your legs straight and prop yourself onto your elbow.
• Make sure your Back is straight and tense your Abs and Glutes.
• Hold without allowing your Hips to sag.

"Start it with 30 sec or 45 sec time and increase the time as per your strength and dedication level." 

5. Jumping Lunges

👉 These are perfect for building up your Cardiovascular System, but will also help you build Faster, more Powerful Quadriceps. Ideal if your Leg Day has taken a Hit.

👉 Check your form:

• Lunge forward until your rear knee is almost touching the ground.
• Jump into the air, bringing your rear foot forward and the front foot back.
• Land in a lunge and repeat.
• Land on both feet simultaneously to cushion the impact on your joints.

"Start it with 10-12 Reps on each leg and increase the reps as per your strength and dedication level."

6. Burpees

👉 When it comes to burning Fat at home, few moves can do better then the Burpee. Perfect for frying Fat with Zero Equipment, work these into your home workout routine to ramp up your Heart Rate or set yourself daily challenges.

👉 Check your form:

• From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor.
• From there kick your feet back as far as you can while keeping your arms extended.
• As soon as your feet land jump them back in towards your hands, then jump up into the air. 
• Land and immediately squat down to go into the next rep.

"Start it with 20 reps in 1 minutes and go for 100 Burpees in total (increase the reps as per your strength and dedication level."

7. Dumbbell Standing Shoulder Press

👉 This is a safer shoulder-sculptor than lifting from behind your neck.

As a beginner the aim should be to keep strain off your Joints and protect against an injury called Shoulder Impingement Syndrome. It helps to build Delts, wider Shoulders and achieve Symmetry.

👉 Check your form:

• Stand holding two dumbbell at shoulder height with an overhand grip – palms facing forwards.
• Ensure your elbows are in front of the bar and don't flare out to the sides.
• Press the weights up above your head until your arms are fully extended.
• Return slowly to the start position.

"Start it with 10-12 Reps and increase the reps as per your strength and dedication level."

8. Dumbbell Floor Press 

👉 By restricting your range of movement, this moves helps you build a Bigger Chest, minus the risk of Shoulder Injury from Over Extension. Consider this your stepping stone to being a bench bro in the gym.

👉 Check your form:

• Lie down on the floor with a dumbbell in each hand.
• Bend at the elbows and hold the weights above you.
• Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.

"Start it with 10-12 Reps and increase the reps as per your strength and dedication level."

9. Bench Dips 

👉 This is easy to do on a chair, stair or coffee table. It works the Arms, Chest and Shoulders and is great if you want people to notice that you've started working out as it build Triceps effectively.

👉 Check your form:

• Stand facing away from a bench, grab it with both hands at shoulder-width.
• Extend your legs out in front of you.
• Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
• Using your triceps lift yourself back to the starting position.

"Start it with 10-15 Reps and increase the reps as per your strength and dedication level."

10. Crunch 

👉 The first port of call for any Abs Workout this is a must-do. By lifting your Legs you place extra weight on the Stomach Muscles and reduce the momentum that could make this easier.

👉 Check your form:

• Lie flat on your back with your knees bent at a 90-degree angle.
• Place your hands on either side of your head.
• Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times.
• Tense your abs hard at the top point of the movement, then return under control to the start position.

"Start it with 10-15 Reps and increase the reps as per your strength and dedication level."

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These fundamental exercises will do your body good, but there’s always room to keep pushing it.

If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:

• Adding 5 more reps
• Adding more weight
• Tacking on a jump to moves like squats and lunges

Another way to switch it up?

Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps. 

Stay Safe, Stay Healthy.

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Free eBook for Fat Loss & Muscle Gaining

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Hurrey!!

Good News!    Good News!    Good News!

We all know how much this Quarantine is important for us. Since we all are stuck at our home, so let's make it useful by giving the priority to our Health.

We designed the Ideally Diet Chart for both Male and Female in Fat Loss and Muscle Gaining.

And good news is — You don't have to go anywhere else for it.

Now you can get the free eBooks for them right by clicking on the links given below:

• Fat Loss eBook:            👇

• Muscle Building eBook:            👇

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How Long Does It Take To Build Muscles?

Maybe you've spent the week in the gym, or maybe this is your 10th year pumping iron. Either way, What's happening just below your skin — like the glory of a great Pump or the devastating soreness after leg day — is probably still a mystery to you.

Read on to learn more about how muscles are made, what foods fuel a strong body, and things you can do to get started.

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How Do Muscles Grow? 

Skeletal muscle is the most adaptable tissue in your body.

When you do extreme exercise, like weightlifting, your muscle fibers undergo trauma, or what's called muscle injury.

When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated. They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber.

Certain hormones actually help your muscles grow, too. They control the satellite cells and are responsible for things like:

• Sending the cells to your muscles after exercise.
• Forming new blood capillaries.
• Repairing muscle cells.
• Managing muscle mass

For example, resistance moves help your body release growth hormone from your pituitary gland. How much is released depends on the intensity of the exercise you’ve done. Growth hormone triggers your metabolism and helps turn amino acids into protein to bulk up your muscles.

How To Build Muscle? 

Spending your whole day in the gym isn’t necessary to build muscle.

Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.

While you may not see results right away, even a single strength training session can help promote muscle growth.

Exercise stimulates what’s called Protein Synthesis in the 2 to 4 hours after you finish your workout. Your levels may stay elevated for up to a whole day.

Strength training activities include:

• Body weight exercises, like Push Ups, Squats, and Lunges.
• Resistance Band movements.
• Workout with Free Weights.
• Workouts with Stationary Weight Machines, like a leg curl machine

Resistance Vs. Reps 

You should aim to lift weight, also known as Resistance, that’s heavy enough to challenge yourself.

A good guide is to select a weight that tires your muscles after 12 to 15 repetitions, or reps.

When you find that weights feel too easy, try gradually increasing the weight to the next level up.

Even a single set of 12 reps with a heavy enough weight can help build your muscles versus 3 sets at a lighter weight. 

Why Rest Is Important? 

It’s important to give your body plenty of rest as you begin a strength training program.

Without taking days off, you may injure yourself and have to take time off from exercise, slowing your progress.

Experts recommend that you don’t do strength training on the same muscle group two days in a row.

Do Women Build Muscle At The Same Rate As Men? 

Men and women build muscles differently.

That’s because Testosterone plays a big role in muscle development. While both sexes have testosterone in their bodies, men have more of this hormone.

However, studies like this one from 2000, have shown that both men and women have similar responses to strength training.

Muscle growth is also affected by:

• Body Size.
• Body Composition.
• Hormones

Cardio and Muscles 

Aerobic exercise, otherwise known as cardio, raises your heart and breathing rates. It strengthens your cardiovascular system.

You may have heard that too much cardio is bad for building muscle. But that's not necessarily the case here.

Aerobic exercise can actually help with muscle growth, muscle function, and your overall exercise capacity.

Experts recommend exercising at an intensity of 70 to 80 percent heart rate reserve (HRR) with sessions that are 30 to 45 minutes in length, 4 to 5 days each week.

You can find your HRR by subtracting your resting heart rate from your maximum heart rate. 

Diet and Muscles 

The foods you eat definitely help you build more muscle, too.

Your protein intake, in particular, plays an important role in fueling your muscles.

How much protein should you eat? The current guideline is around 0.8g per kg of your body weight each day if you’re over 19 years old.

Stuck on what to eat? Look for Protein-Rich Foods that are also rich in the Amino Acid Leucine. You can find leucine in animal products like:

• Beef
• Lamb
• Pork
• Fish
• Eggs
• Milk
• Milk Products like Cheese

Non-animal sources of protein include foods like:

• Soybeans
• Beans
• Nuts
• Seeds

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Always remember to talk to your doctor before starting a new workout routine, especially if you have a health condition. They may have recommendations for exercise modifications that can help keep you safe.

Stay Healthy, Stay Safe.

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The 10 Most Weight-Loss Friendly Foods

Different foods go through different metabolic pathways in your body. Every food has its own significance & perks of eating.

But not all calories are created equal.

Food can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are the 10 most weight-loss-friendly foods that can be very helpful in weight loss:

1. Whole Eggs 

Once feared for being high in cholesterol, whole eggs have been making a comeback.

Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.

"Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss."

2.  Salmon 

Salmon is loaded with High-Quality Protein, Healthy Fats and various important nutrients.

Fish — and seafood in general — may also supply a significant amount of iodine. This nutrient is necessary for proper Thyroid function, which is important to keep your metabolism running optimally.

Fatty fish like Salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is also loaded with Omega-3 Fatty Acids which reduce inflammation, which is known to play a major role in obesity and metabolic disease.

"Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet."

3. Leafy Greens

Leafy Greens include Spinach, Fenugreek (methi), Mustard Greens (sarson), Kale, Cabbage, etc.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies.

"Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full."

4. Lean Beef & Chicken Breast 

Meat has been unfairly demonized. 

It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

The truth is, meat is a weight-loss-friendly food because it's high in Protein.

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.

If you're on a Low-Carb Diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing Lean Meats may be more appropriate.

"Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat."

5. Beans & Legumes 

Some Beans and other Legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. 

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

"Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake."

6. Soups 

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add Water to your food, making a soup.

Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories.

Just make sure not to add too much fat to your soup, such as Cream or Coconut Milk, as this can significantly increase its Calorie Content.

"Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups."

7. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.

Dairy products are also high in Calcium, which may aid fat burning.

Other low-fat, high-protein dairy products include Greek Yogurt.

"Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake."

8. Apple Cider Vinegar

Apple Cider Vinegar is incredibly popular in the natural health community.

It’s often used in condiments like Dressings or Vinaigrettes, and some people even dilute it in water and drink it.

Taking vinegar at the same time as a High-Carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day.

Vinegar has also been shown to reduce Blood Sugar spikes after meals, which may have various beneficial health effects in the long term.

"Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss."

9. Nuts

Despite being high in fat, nuts are not as fattening as you would expect.

They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss.

Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

"Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation."

10. Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include Oats, Brown Rice and Quinoa.

👉 Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.

👉 Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.

If you're on a very low-carb diet, you'll want to avoid grains, as they’re high in Carbs.

"You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients."

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It’s easy to find healthy foods to include on a weight loss diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.

Stay Safe, Stay Healthy.

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