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  I don't think increasing the size of your wrist is possible naturally but same is not the case with the forearms. Forearms can be effectively targeted with dumbbells and barbells, I mostly prefer doing my forearm workouts with dumbbells to avoid any muscle imbalances and target both muscles equally. Here are some of the forearm exercise that I truly love doing. Dumbbell wrist roller  - This exercise is the staple of my forearm workout routine and I give it the same preference that people give to the squats for growing their legs. This exercise is performed by holding the dumbbell from both ends and then twisting the wrist backwards for 10-12 reps and you will notice the burn in the posterior the back side of forearms muscles and when you reverse the motion and twist in for a 10-12 reps more you feel it in the forearm flexors or the anterior part of the forearm. Doing it both ways for 10-12 reps will count as a set. Standing dumbbell wrist curl behind the back  - Standin...

  I will talk about the 3 supplements that vegan athletes must consider if they are into strength training or weightlifting or any other sporting activity. If you are a vegan and you want your body to be performing optimally than you must try these 3 Supplements. Increasing number of people these days are embracing the vegan lifestyle mainly due to health related, environmental concerns and many people don't want to be part of cruelty done to animals, these are some of the biggest motivations people seek when turning vegan. Studies have proved that Vegan people are at a less risk of obesity, type 2 diabetes, high blood pressure, lipid disorders, cardio vascular diseases and certain cancers. Despite all these benefits many people have a misconception that a vegan diet is not optimal for athletes, part of the reason for this thinking is not knowing what the body needs to perform optimally. So here I list some of the must have supplements that every vegan athlete must try. 1.  Mu...

  To build round shape shoulders you would need to target all the anterior, lateral and posterior part of the shoulder with equal intensity. Impressive shoulder can be build at home with just a pair of dumbbells if the person is consistent and have a solid nutrition plan to allow maximum growth. Here is how my shoulders look these days And here is how they looked 3–4 months back when I was injured So, the reason for fast development of my shoulders is mainly muscle memory. When I started performing daily home workouts my delts responded fairly quickly. Here are some of the exercises I did to traget shoulders. Standing Single arm dumbbell press - This was my main exercise for targeting the front deltoid. I prefer the single arm standing dumbbell presses over the standard double arm variation because I feel it provides targeted work on single shoulder at a time and this exercise can be loaded with more weight when compared to the double arm variation. Arnold presses - My next go to e...

  So you want to lose fat within 3 months, I have just recently did it and I did it exactly in 3 months and I did it totally without going to the gym and with the right approach which was a lot more enjoyable and less draining overall. Here is my most recent picture, ignore the hair I didn't comb then before clicking lol. Here is what I used to look like approximately 3 months ago I am no fat loss scientists but both images of me have a difference of atleast 8–9 percent body fat. My initial weight in the second picture was 70kg at around 18–20 percent body fat and my weight in the first picture is 60kg at nearly 10 percent bodyfat. So moving ahead, if you want to lose weight and fat you need to maintain a caloric deficit, there is no other way around it. Let me explain in detail, but remember and I am again saying the same thing in one paragraph again “to lose weight or fat you need to maintain caloric deficit”. So to begin with find your maintainance calories there are many calcul...