Hello all, today i am going to discuss with you about very interesting topic that do smoking effect our fat loss goals, body building goals or other missions. Here I will be covering about advantages and disadvantages of having smoke. As you all know there wont be any advantages of having it so let me describe from its disadvantages. 

So here we go, do smoke effect on those people who are doing regular workout? Whenever we are smoking, it contains a nicotine. Nicotine is just like drugs, when we take it once, it demands will goes on increasing and we need more and more. People start taking a stick, 2 stick, 5 stick or a packet per day which is not good enough. Look as we do exercise, and take smoke it decrease our endurance and stamina which means we won't be able to do high reps, or more number of sets in the workout. When we do high reps, our body wont produce required amount of oxygen, it will be very tough for our lungs to produce oxygen because our lungs are working more than 30% to produce same oxygen as compared to non-smoker. So, we gonna breathe really heard. It gonna effect endurance level, hard to perform more sets (16-20 reps), hard to work on slow twitch muscle fiber. So these are the first thing that effect on body but  also depends on how much you smoke per day.  it will effect on your testosterone. Yes, testosterone is a very important hormone in male. Due to over smoke it will drop your testosterone and what happens when it drops down? Since it is very important hormone for muscle building and fat loss.  It will stop building up your body due to over smoke. Beside these,  due to the lack of oxygen in our body, we will be supplying very less amount of oxygen to the muscles. Whenever we are training we wont be training our muscle in proper way due to the lack of oxygen because we are producing almost 30% less amount of oxygen. The more amount of oxygen, the more amount of blood will be supplied to our muscle through oxygen. 

But smoking directly does not effect on muscle building. Smoker can still build a muscle as if you smoke a stick per day but if you take a whole packet per day, it gonna sure damage on your whole body like producing less amount of oxygen, supplying less amount of blood, dropping our testosterone level and endurance level. It is not going to decrease our more strength, we won't be able to do more sets but we can still do 8-10 reps easily which is very comfortable but we gonna fell difficult after these reps. Yes, we can still build muscle after doing 8-10 reps but is not going to build as properly. 

So here we wrap up the things:

In overall we can simply say that smoking has always disadvantages and effect in our body building and fitness goal. So guys please say no to smoke. Stay safe stay fit. 

As we know water is the most important for life. It provides more and more energy to our body.  It will be very beneficial if we drink water more and more at least 3-4 liters of water per day So, every one must have a question that when and how much to drink water per day. Can we drink water during our meals? Can we drink water during workout (if you go to gym) ?. Well Lets take it easy because Here I am going to discuss about at what time and how much water we need to drink for remaining healthy and fit. 

According to some research I have get to know that, In the early morning we must drink at least 500 ml of water (in empty stomach). When ever we drink water in empty stomach , it helps to flush our bowels and clears any waste in our body. Not only this, It has many beneficial like, it helps to loose weight, boost immunity, prevents headaches and also the best way to cleanse the colon.

After that, before and after every meal it will be beneficial to drink 250 ml of water (It means a glass of water). When ever we drink too much water during meal, it can interfere with the natural and necessary levels of bile and stomach acids which slows down our digestion process and reduces the body's ability to produce enough digestive enzymes to digest our food properly. Moving to the next, during the gap of breakfast and snack we need to drink at least 500 ml of water and than gap between snack to lunch 500 ml. 

If you go for workout than you need to drink 500 ml water between lunch and pre-workout. And during workout you can drink 750-1000 ml of water. (Caution:- It will be far better if you take water by shipping throughout the workout) . Since our body gets more dehydrated, during workout, so we can add more amount of water during workout.

So, after workout to dinner we need to drink 250 ml of water and finally during dinner to before bed we need to drink a glass of water (250 ml).

In this we got, 3.75 L of water per day. So, this much amount of water will be enough for a day and even can add more amount of water during workout atleast 250 ml. So here,  we are not discussing about coffees, juice and other liquids we are just talking about pure water (H2O). These are the routines that we need to follow for drinking water and remaining healthy. So guys remain healthy and fit.