Many people ask me what should we eat to get a lean body. There is
lot of confusion what we should eat and what we should avoid. Let us
clear this doubt and get a healthy and an active life.
Great Protein Resources
Protein
is the building block of our body. It provides energy, builds muscles,
gives amino acids which are required by the body for various functions.
So it is essential to include 20-30 grams of protein in each meal we
eat. Protein in our meal will improve body composition, help in weight
loss and help in weight maintenance. Below are some good sources of
protein.
Whole Eggs
Whole eggs including
yolks are great sources of protein. Make sure to include yolk as it is
the healthiest part of egg and provides all the vitamins, minerals and
antioxidants. Egg yolk consists 90% of calcium, iron, zinc, B6, B12,
phosphorus, folate and panthothenic acids. It also contains all of the
fat-soluble vitamins A, D, E, and K as well as all of the essential
fatty acids. Make sure to choose free range organic eggs instead of
grocery store eggs. If you are forced to choose from grocery then choose
organic, free-range which are better than typical factory farmed eggs.
Wild caught Fish
Why wild caught fish?
Wild
caught fish are essentially healthier than farm fish which are fed a
grain based diet and kept in pens. Wild caught fish have significantly
higher levels of the essential fatty acid omega 3, which has powerfully
positive effects in your body. These omega-3 fatty acids help in fat
loss and build muscles. Other benefit includes healthy heart, healthier
brain and healthy joint.
Free Range chicken breasts
Why to choose free range chicken?
Most
of us know that chicken that are raised in factories are given
antibiotics and hormones to fatten up as soon as possible. Also they are
hardly free to move which is not healthy. On the other hand free range
chicken is allowed to freely move and eats natural bugs and gets proper
sun and air.
They eat more of their natural diet, including the things that keep the good fat ratios between omega 3 and omega 6.
Grass-fed meats
Choose
grass fed meats because they have more beta-carotene, vitamin E and
omega 3 fatty acids than produced using conventional cattle-feeding
strategies. Grass-fed meat has been shown to aid in fat burning and
muscle building processes.
lundi 29 février 2016
vendredi 26 février 2016
Don't Do These 4 Things On Back Day
1. Don't Do Lower-Back Exercises Early In the Workout
In any free-weight back exercise where you're pulling some pretty heavy weight it's super important that you stay in your natural spine curvature, rather than rounding it out during the rep.
The reason you don't want a rounded spine is because that makes you more susceptible to a disc injury which can seriously hold you back as a weightlifter.
Your lower back muscles play a large part in helping to keep your back straight so you definitely don't want them tired when you hit that heavy weight. Hit your lower back exercises last in your back routine.
2. Don't Be Tempted To Look Up In The Mirror!
Okay okay we all love checking ourselves out in the mirror but avoid this temptation when doing exercises where you're bent over. During these exercises there is pressure pulling on your shoulders, lats and right into your spinal column, so if your neck is out of position this creates a new opportunity for disc damage.
But don't worry, just remember to keep your head aligned in the same direction as your torso during any rowing movement. This means if your body is bent over at 45 degrees, then your head should be at 45 degrees too. Don't look up!
3. ALWAYS Back Before Biceps
I bet you've felt before that you workout your biceps naturally when you train back. This is because biceps are a primary mover during back exercises, so you want the fresh to lift the heavy weight your using for back.
It's going to be hard to do an effective back workout if your arms are giving out before your back does.
Do you what you got to do for back then go crazy on biceps afterward - this way you won't let you're own fatigue limit your back growth.
4. Don't Forget They Invented Straps For A Reason
While it is true that straps could reduce grip and forearm strength over time, this doesn't mean you shouldn't use them at all!
Most of the time your grip will give out before your lats do and that costs you and extra rep or two.
In any free-weight back exercise where you're pulling some pretty heavy weight it's super important that you stay in your natural spine curvature, rather than rounding it out during the rep.
The reason you don't want a rounded spine is because that makes you more susceptible to a disc injury which can seriously hold you back as a weightlifter.
Your lower back muscles play a large part in helping to keep your back straight so you definitely don't want them tired when you hit that heavy weight. Hit your lower back exercises last in your back routine.
2. Don't Be Tempted To Look Up In The Mirror!
Okay okay we all love checking ourselves out in the mirror but avoid this temptation when doing exercises where you're bent over. During these exercises there is pressure pulling on your shoulders, lats and right into your spinal column, so if your neck is out of position this creates a new opportunity for disc damage.
But don't worry, just remember to keep your head aligned in the same direction as your torso during any rowing movement. This means if your body is bent over at 45 degrees, then your head should be at 45 degrees too. Don't look up!
3. ALWAYS Back Before Biceps
I bet you've felt before that you workout your biceps naturally when you train back. This is because biceps are a primary mover during back exercises, so you want the fresh to lift the heavy weight your using for back.
It's going to be hard to do an effective back workout if your arms are giving out before your back does.
Do you what you got to do for back then go crazy on biceps afterward - this way you won't let you're own fatigue limit your back growth.
4. Don't Forget They Invented Straps For A Reason
While it is true that straps could reduce grip and forearm strength over time, this doesn't mean you shouldn't use them at all!
Most of the time your grip will give out before your lats do and that costs you and extra rep or two.
jeudi 25 février 2016
When You Hit the Wall
We've all been in that place where we feel like we're not making
progress. Maybe you're just starting out and making changes to your diet
and fitness routine is harder than expected. Maybe you're a veteran,
with your routine locked in, but just aren't seeing the progress you
want. In either case, many people get discouraged, and either give up,
or end up injuring themselves. Neither is a great option. I'm of the
opinion that moving, and being active will always be better than not.
Here's a list of suggestions that I work through with my clients who
become discouraged.
- Define progress. Don't underestimate the importance of deciding what it is you want. The old adage of "if you don't know where you're going, you'll never get there" is perfect here. What kind of progress are you looking for, and how are you measuring it? Are you tracking your workouts in a notebook? Lots of CrossFit boxes are using Wodify, or another program like it to allow members to track their progress. Do you forget to enter your times and attendance? If you don't track what you've done, you'll never know how far you've come, and that leaves the door wide open for discouragement when you're feeling tired, or frustrated. Once you've decided what you want, come up with steps on how to get there. Come up with a plan, with short-term and long-term goals along the way.
- Consider your stress bucket. I love the analogy of a stress bucket, which was first introduced to me by weightlifting coach Sean Waxman, owner of Waxman's Gym, and I think the analogy has so much relevance not only to coaching, but to life. We all have stress in our lives. Our diet, sleep, work/school and relationships are what I think of as the common fundamental stressors in our lives. If we're eating badly, not enough or too much, our stress bucket is a little more full. Same thing with sleep. Those two things are the basic blocks for physical well-being. Do you have extra going on at school/work, or are things tense at home? After all of that, we can consider what's going on at the gym, which also adds stress. "But, I go to the gym to relieve stress," you remind me. Many of us do, and it does help to relieve stress. That endorphin rush is a very real thing. However, as you work, you're tearing down muscles, and generally fatiguing your body which adds stress to your bucket. Add on top of that the emotional importance many of us apply to how our workout goes, and we're piling on more. Now, if your fundamental stressors are already taking up an inordinate amount of your bucket, it doesn't leave a whole lot of room for gym stress, and we start to overflow. Overflow means things stop going well, you stop making progress, or you injure yourself. I know from experience that sooner or later, you cannot continue to make progress in the gym if your stress bucket is over-full. It will catch up with you. And it means you need to address the other stressors before you can expect to make more progress. Sometimes, its as simple as dialing in your nutrition, or getting an hour more of sleep at night. Sometimes, it's being a little gentler with yourself until things, which may be completely beyond your control, settle down at home. I can't tell you how many times I've reminded women at all stages (particularly during pregnancy, post-pregnancy) that there are times and seasons, and sometimes the gym and optimal fitness simply cannot be a priority. Trust me, I've learned this the hard way!
mercredi 24 février 2016
4 Tips For Naturally Increasing Testosterone Levels Today
There are a lot of different ways that you can increase levels of
testosterone today. Some people look for shortcuts that are dangerous,
and that's not a good thing. When you seek out natural solutions, you
will find the root of the issue and build a great momentum moving
forward. If your goal is to increase healthy and wellness, then you will
no doubt want to try the following tips. These are natural options that
will help you move forward. Some things may seem harder than others,
but if you seek out long-term solutions, you will find the benefits will
manifest for longer than by going the synthetic route.
Increase Your Exercise Levels
The first thing that you can do is simple, exercise a great deal. Increase your exercise levels in an extreme manner. This means that you should look for higher intensity options. Intense workouts increase the body's circulation, heart rate, and builds muscle properly. Not only that, you will find that glandular secretions rise, including testosterone. Push yourself, as an athlete would push themselves for professional leagues, and you'll see major gains.
Weight Lifting and Training
Here is something that you should be looking into as a whole. Don't just go with cardiovascular exercise. Focus on weight lifting as well. Strength training is going to help you not only build muscle, burn fat, and get healthy, it's going to push levels that you need to increase natural production of testosterone. This takes time, of course, but just keep pushing weights, and you'll find that you'll feel the increase sooner than later.
Throw Away Sugar In The Diet
Sugar doesn't help the body and diminishes your results. Throw away sugar content in your diet. That means that you'll want to focus on eliminating certain foods that only break down into sugars. If you can't eliminate this completely, start to scale back drastically until you can replace them. Sugar is going to stifle your progress.
Boost Your Protein Supplements
One of the most important things that you should do in regards to trying to increase your levels is to increase your protein. You should focus on amino acid increases. This includes quality protein supplementation, as part of your routine. There's a lot of discussion as to what's going to be best here, but you can start with whey protein to get you moving forward.
Increase Your Exercise Levels
The first thing that you can do is simple, exercise a great deal. Increase your exercise levels in an extreme manner. This means that you should look for higher intensity options. Intense workouts increase the body's circulation, heart rate, and builds muscle properly. Not only that, you will find that glandular secretions rise, including testosterone. Push yourself, as an athlete would push themselves for professional leagues, and you'll see major gains.
Weight Lifting and Training
Here is something that you should be looking into as a whole. Don't just go with cardiovascular exercise. Focus on weight lifting as well. Strength training is going to help you not only build muscle, burn fat, and get healthy, it's going to push levels that you need to increase natural production of testosterone. This takes time, of course, but just keep pushing weights, and you'll find that you'll feel the increase sooner than later.
Throw Away Sugar In The Diet
Sugar doesn't help the body and diminishes your results. Throw away sugar content in your diet. That means that you'll want to focus on eliminating certain foods that only break down into sugars. If you can't eliminate this completely, start to scale back drastically until you can replace them. Sugar is going to stifle your progress.
Boost Your Protein Supplements
One of the most important things that you should do in regards to trying to increase your levels is to increase your protein. You should focus on amino acid increases. This includes quality protein supplementation, as part of your routine. There's a lot of discussion as to what's going to be best here, but you can start with whey protein to get you moving forward.
mardi 23 février 2016
The 5 Most Effective Herbs and Spices for Building Muscle
Certain herbs and spices promote the growth of muscles through
increasing the body's testosterone levels and improving the body's
stress response. Including these healthy flavorants to your daily diet
not only helps you maintain a fitter body, but also contributes to
achieving other health goals such as prevention of diseases, faster
recovery, increased stamina, improved bodily functions and many more!
If you're looking to increase your muscle mass, here are 5 herbs and spices you should consume:
Ginseng
The herb ginseng is very ideal for gym buffs and body builders because it helps the body adapt to physical stress through supporting muscle synthesis. Like all adaptogen herbs, ginseng helps the body cope with the strain of regular exercise without affecting appetite, mood and sleep. According to the National Institutes of Health, ginseng helps boost energy levels, promote heart health and improve one's sense of well-being.
Flax Seed
Flax seed is another herb that greatly contributes to building muscle. It is an excellent source of protein, containing approximately 25 to 30 grams of protein per 100 grams. Flax seed is also packed with vitamins, minerals and nutrients including the essential fatty acid called alpha linolenic acid which is known to increase insulin sensitivity in muscles. Regular consumption of flax seed will give body builders improved oxygen utilization, enhanced energy levels and faster body recovery.
Rhodiola
Also referred to as golden root or rose root, this powerful herb is known for stimulating anabolic activity as well as muscle protein synthesis. It is an ideal herb to take for post-workout routines because it contains enzymes and proteins that are essential to muscle recovery.
Black Pepper
This super spice is known for providing the body with a long list of health benefits. It contains the compound piperine which has been used since the ancient times to relieve joint and muscle pain as well as fatigue. Aside from its powerful healing properties, black pepper also improves the body's ability to absorb essential nutrients from the food we consume.
Ginger
Another notable spice when it comes to building muscle is ginger. This common household ingredient is packed with gingerols which has been found to effectively soothe aching muscles and to increase its recovery by up to 25 percent after a workout session. Ginger is very ideal for athletes and body builders because it greatly contributes to the body's ability to supply oxygen and nutrients to the muscles when needed most.
Whether you're a gym buff or not, regular intake of these 5 muscle-building herbs and spices are a surefire way to a healthier and fitter body!
If you're looking to increase your muscle mass, here are 5 herbs and spices you should consume:
Ginseng
The herb ginseng is very ideal for gym buffs and body builders because it helps the body adapt to physical stress through supporting muscle synthesis. Like all adaptogen herbs, ginseng helps the body cope with the strain of regular exercise without affecting appetite, mood and sleep. According to the National Institutes of Health, ginseng helps boost energy levels, promote heart health and improve one's sense of well-being.
Flax Seed
Flax seed is another herb that greatly contributes to building muscle. It is an excellent source of protein, containing approximately 25 to 30 grams of protein per 100 grams. Flax seed is also packed with vitamins, minerals and nutrients including the essential fatty acid called alpha linolenic acid which is known to increase insulin sensitivity in muscles. Regular consumption of flax seed will give body builders improved oxygen utilization, enhanced energy levels and faster body recovery.
Rhodiola
Also referred to as golden root or rose root, this powerful herb is known for stimulating anabolic activity as well as muscle protein synthesis. It is an ideal herb to take for post-workout routines because it contains enzymes and proteins that are essential to muscle recovery.
Black Pepper
This super spice is known for providing the body with a long list of health benefits. It contains the compound piperine which has been used since the ancient times to relieve joint and muscle pain as well as fatigue. Aside from its powerful healing properties, black pepper also improves the body's ability to absorb essential nutrients from the food we consume.
Ginger
Another notable spice when it comes to building muscle is ginger. This common household ingredient is packed with gingerols which has been found to effectively soothe aching muscles and to increase its recovery by up to 25 percent after a workout session. Ginger is very ideal for athletes and body builders because it greatly contributes to the body's ability to supply oxygen and nutrients to the muscles when needed most.
Whether you're a gym buff or not, regular intake of these 5 muscle-building herbs and spices are a surefire way to a healthier and fitter body!
lundi 22 février 2016
Why Bulking Up Is A Bad Idea
When you set out to improve your physique, your mindset and how
you think about training and nutrition is everything. It is the single
most important thing that will determine the results you get. Making
changes in your thinking can often yield huge improvements in results.
One such change many guys can make is getting rid of the idea of
"bulking" up. For years, men have wanted to "bulk" up when trying to put
on muscle and add mass to their physiques. Unfortunately this has lead
to many guys putting on a lot of one thing, fat.
When I think of the word bulk, as far as building a physique goes, I think of some nondescript type of weight. It could be muscle, it could be fat, it could be water. When most guys think of bulking up, they don't have a clear cut picture of what the end result looks like in their mind. All they know is that the want the weight on the scale to go up and they want to look bigger. So as long as those two things are happening, they are accomplishing their goal. Even if most of the weight they are adding is fat and water.
If you are gaining large amounts of fat around your arms, chest, back and legs, technically you are going to appear bigger and weigh more but you are not building a better physique. Because they don't have a clear cut picture of what they want to look like, it easily can lead to lack of training intensity and a poor diet, neither of which lead to being more muscular but can lead to weighing more.
The solution? When trying to add mass to your physique you don't want to be thinking about bulking up but rather you want to muscle up. In other words, you want to think about adding muscle mass only. This will help create a clearer picture in your mind of what you want to look like. You will see yourself as looking more muscular and not just bigger (although having more muscle generally leads to being bigger). This will inevitably move you to do the things necessary to create that physique (intense workouts, quality nutrition, etc.). This may seem like a small change in thinking. However, it is extremely powerful in changing your results for the better and is a change that anyone should definitely make.
When I think of the word bulk, as far as building a physique goes, I think of some nondescript type of weight. It could be muscle, it could be fat, it could be water. When most guys think of bulking up, they don't have a clear cut picture of what the end result looks like in their mind. All they know is that the want the weight on the scale to go up and they want to look bigger. So as long as those two things are happening, they are accomplishing their goal. Even if most of the weight they are adding is fat and water.
If you are gaining large amounts of fat around your arms, chest, back and legs, technically you are going to appear bigger and weigh more but you are not building a better physique. Because they don't have a clear cut picture of what they want to look like, it easily can lead to lack of training intensity and a poor diet, neither of which lead to being more muscular but can lead to weighing more.
The solution? When trying to add mass to your physique you don't want to be thinking about bulking up but rather you want to muscle up. In other words, you want to think about adding muscle mass only. This will help create a clearer picture in your mind of what you want to look like. You will see yourself as looking more muscular and not just bigger (although having more muscle generally leads to being bigger). This will inevitably move you to do the things necessary to create that physique (intense workouts, quality nutrition, etc.). This may seem like a small change in thinking. However, it is extremely powerful in changing your results for the better and is a change that anyone should definitely make.
dimanche 21 février 2016
3 Common Workout Mistakes Beginners Make In The Gym
Trying to pack on some serious muscle mass at the gym? Stop! You're
probably doing it all wrong. There are 3 common workout mistakes that
you need to know before you go any further. Once you know these
bodybuilding hacks, you'll have a competitive advantage over other
newbies in the gym. Read on to find out what they are.
1. You're rushing things in the gym
Rome wasn't built in a day. If you want to get seriously jacked, patience is key. Devising a proper workout plan is a good place to start but if you're rushing things in the gym and not focusing on proper form, you could be losing out on newbie gains (the amount of muscle you build when you first start working out).
Even worse, you could be putting your body at risk if you're training with weights that are just too heavy for you.
Here's the thing: When you start training, your connective tissue probably can't take the strain if the weights you're using are too heavy. The solution? Start off slow and take your time.
Here are some top tips for newbies when it comes to weight training:
+ It's an age-old cliche but bodybuilding is a marathon, not a sprint. If you want to get ripped, start off with lighter weights and gradually increase the amount of weight every week (about 5 percent should do it) otherwise, you'll plateau and just be wasting your time.
+ Combine isolation exercises (that focus on one part of the body like bicep curls) with compound exercises (movements that focus on more than one muscle group, like squats) to give your body a better workout.
+ Don't just focus on the exercises that target the chest and biceps. This is a common mistake that newbies make and one that should be avoided.
Devise a plan whereby you train every body part - such as the often-neglected shoulders, back and lower legs - so that you can achieve a better body composition.
2. You're not lifting weights properly
Sorry to break to you but you're probably lifting weights wrong if you're a beginner. Don't panic, you're not the only one. After all, even the world's best bodybuilders had to start somewhere.
+ Focus on form. You shouldn't be straining when lifting weights (and you could be doing damage if you are). This is one of the most common workout mistakes beginners make in the gym that ruins their progress.
Practice doing the exercises with proper form before you consider increasing the weight.
1. You're rushing things in the gym
Rome wasn't built in a day. If you want to get seriously jacked, patience is key. Devising a proper workout plan is a good place to start but if you're rushing things in the gym and not focusing on proper form, you could be losing out on newbie gains (the amount of muscle you build when you first start working out).
Even worse, you could be putting your body at risk if you're training with weights that are just too heavy for you.
Here's the thing: When you start training, your connective tissue probably can't take the strain if the weights you're using are too heavy. The solution? Start off slow and take your time.
Here are some top tips for newbies when it comes to weight training:
+ It's an age-old cliche but bodybuilding is a marathon, not a sprint. If you want to get ripped, start off with lighter weights and gradually increase the amount of weight every week (about 5 percent should do it) otherwise, you'll plateau and just be wasting your time.
+ Combine isolation exercises (that focus on one part of the body like bicep curls) with compound exercises (movements that focus on more than one muscle group, like squats) to give your body a better workout.
+ Don't just focus on the exercises that target the chest and biceps. This is a common mistake that newbies make and one that should be avoided.
Devise a plan whereby you train every body part - such as the often-neglected shoulders, back and lower legs - so that you can achieve a better body composition.
2. You're not lifting weights properly
Sorry to break to you but you're probably lifting weights wrong if you're a beginner. Don't panic, you're not the only one. After all, even the world's best bodybuilders had to start somewhere.
+ Focus on form. You shouldn't be straining when lifting weights (and you could be doing damage if you are). This is one of the most common workout mistakes beginners make in the gym that ruins their progress.
Practice doing the exercises with proper form before you consider increasing the weight.
samedi 20 février 2016
A Great Recovery Trick That Can Also Boost Immunity
This is a recovery trick I picked up from the movie Choke Dee, which
is the movie about the kickboxing legend Dida Diafat. In the movie, you
will see the main actor using a leg up posture to help with his
recovery. This method is something that made me think about inverted
yoga asanas, such as: Viparita karani or Salamba Sarvangasana. Positions
like this can really benefit the recovery of athletes and can aid with
the lymph drainage.
To perform Viparita Karani, what you need to do is: lay down with your legs perpendicular to the floor and resting on the wall. You will need to bring your hips to the corner where the floor and wall meet. Make sure your lower back is touching the ground. Your hands can be by your side with your palms up, similar to corpse pose in yoga. You may focus on your breathing in this position.
This helps with recovery, since inverted poses use gravity by stimulating flow of the lymph fluid and increases the rate of lymph drainage.
The lymphatic system is a network that is responsible of transporting the lymph, which is a fluid containing white blood cells throughout the body. The lymphatic system also aids with removing toxins and waste products, which can be a result of training.
The lymph system duties consist of:
Removal of interstitial fluid from tissues
Absorbs and transports fatty acids and fats from the digestive system
Acts as a system that carries the white blood cells to lymph nodes from the bones and vice versa
Responsible for our immunity and transports antigen presenting cells to the lymph nodes.
During the process where the arteries provide nutrients to the tissues, the blood pressure forces plasma out of the arteriole end of the capillaries and into the interstitial fluid between the cells of the tissues. Most of this blood plasma enters the capillaries on the venous end due to the osmotic pressure; however, some of this fluid enters the lymph capillaries. Our body sends 20 liters of blood through the arteriolar end of capillaries and 17 liters of this makes it to the venous end. The 3 liters lost is what enters the lymph capillaries. Three liters is more than half of our entire volume of blood and it is very important that these 3 liters end back up in the circulation system.
The lymph fluid does not have a pump, like our circulation system has with the heart; rather, the lymph fluid is moved by muscle contraction or massage. This is why working out or being physically active improves the immune system. This also explains why light workouts aid with recovery, since the lymphatic system aids removal of waste products and toxins. Massage and inverted positions such as Visparita Karani are also great for helping with lymph drainage.
The three liters of blood that enters the lymph capillaries goes through various lymph nodes and ends up at two major lymph ducts: the Right Lymph duct or the Thoracic Duct. The right lymph duct sends the lymph back into circulation by sending this fluid to the inter jugular vein. The larger thoracic duct sends the lymph back into the subclavian vein.
For those who sit for long hours every day, activating the lymph system is very important. Much of the current research focuses on how sitting effects the circulation system, but the lymph system is also affected and to boost our immunity it is very important to go for 5-10 minute walk after every hour of sitting.
According to ancient yoga texts, it is claimed that this pose will fight aging and will keep you young. It is also claimed to have helped with headaches, anxiety, depression, muscle soreness, arthritis, digestion issues, insomnia, blood pressure problems, respiratory disorders, urinary track ailments, and menopause.
To perform Viparita Karani, what you need to do is: lay down with your legs perpendicular to the floor and resting on the wall. You will need to bring your hips to the corner where the floor and wall meet. Make sure your lower back is touching the ground. Your hands can be by your side with your palms up, similar to corpse pose in yoga. You may focus on your breathing in this position.
This helps with recovery, since inverted poses use gravity by stimulating flow of the lymph fluid and increases the rate of lymph drainage.
The lymphatic system is a network that is responsible of transporting the lymph, which is a fluid containing white blood cells throughout the body. The lymphatic system also aids with removing toxins and waste products, which can be a result of training.
The lymph system duties consist of:
Removal of interstitial fluid from tissues
Absorbs and transports fatty acids and fats from the digestive system
Acts as a system that carries the white blood cells to lymph nodes from the bones and vice versa
Responsible for our immunity and transports antigen presenting cells to the lymph nodes.
During the process where the arteries provide nutrients to the tissues, the blood pressure forces plasma out of the arteriole end of the capillaries and into the interstitial fluid between the cells of the tissues. Most of this blood plasma enters the capillaries on the venous end due to the osmotic pressure; however, some of this fluid enters the lymph capillaries. Our body sends 20 liters of blood through the arteriolar end of capillaries and 17 liters of this makes it to the venous end. The 3 liters lost is what enters the lymph capillaries. Three liters is more than half of our entire volume of blood and it is very important that these 3 liters end back up in the circulation system.
The lymph fluid does not have a pump, like our circulation system has with the heart; rather, the lymph fluid is moved by muscle contraction or massage. This is why working out or being physically active improves the immune system. This also explains why light workouts aid with recovery, since the lymphatic system aids removal of waste products and toxins. Massage and inverted positions such as Visparita Karani are also great for helping with lymph drainage.
The three liters of blood that enters the lymph capillaries goes through various lymph nodes and ends up at two major lymph ducts: the Right Lymph duct or the Thoracic Duct. The right lymph duct sends the lymph back into circulation by sending this fluid to the inter jugular vein. The larger thoracic duct sends the lymph back into the subclavian vein.
For those who sit for long hours every day, activating the lymph system is very important. Much of the current research focuses on how sitting effects the circulation system, but the lymph system is also affected and to boost our immunity it is very important to go for 5-10 minute walk after every hour of sitting.
According to ancient yoga texts, it is claimed that this pose will fight aging and will keep you young. It is also claimed to have helped with headaches, anxiety, depression, muscle soreness, arthritis, digestion issues, insomnia, blood pressure problems, respiratory disorders, urinary track ailments, and menopause.
vendredi 19 février 2016
How to Build Core Strength With Long Log Training
Unilateral carries are great for the core. For those who don't know,
unilateral training is a form of training which utilizes training one
side of the body at a time. Unilateral training is a very functional
form of training which transfers to many real world scenarios and to
sports.
When one is training unilaterally the core has to work to balance the body and this helps with activating the core muscles.
Unilateral training helps with balancing imbalances in the body and thus preventing injury. The core needs to work harder during unilateral training to stabilize the spine and pelvis.
Unilateral caries are a great way to work the core and activate some of the deep core muscles. The core muscles are made up of transversus abdominis, multifidus, internal obligues, external obligues, rectus abdominis, pelvic floor muscles, sacrospinalis, logsisimus thoracis, trapezius, diaphragm, latissimus dorsi, gluteus maximus.
Some examples to unilateral carries are suitcase walks, kettlebell rack walks, kettlebell overhead walks, sandbag shoulder walks, waiter walks.
A good advanced unilateral carry is the long log carries. When you carry a log on one side, your core has to work harder to balance the spine and the pelvis but when you do this exercise with a very long log, the log won't just mainly shift side to side but the two ends of the log will shift up and down at a greater extend while compared to short log carries. You will have to work harder to make sure the log does not fall backwards or forwards. This will get your abs involved at a whole new level. Once you master the short log carries I highly recommend getting a long log (it can be same weight) and doing the same exercise and trust me, it will feel much different. Try not to use your arms too much to stabilize the log if you want to work on your core. I just use my arms to hold the log still and then use my core to stabilize it. This tip helps with getting your core in to the game a lot more.
When one is training unilaterally the core has to work to balance the body and this helps with activating the core muscles.
Unilateral training helps with balancing imbalances in the body and thus preventing injury. The core needs to work harder during unilateral training to stabilize the spine and pelvis.
Unilateral caries are a great way to work the core and activate some of the deep core muscles. The core muscles are made up of transversus abdominis, multifidus, internal obligues, external obligues, rectus abdominis, pelvic floor muscles, sacrospinalis, logsisimus thoracis, trapezius, diaphragm, latissimus dorsi, gluteus maximus.
Some examples to unilateral carries are suitcase walks, kettlebell rack walks, kettlebell overhead walks, sandbag shoulder walks, waiter walks.
A good advanced unilateral carry is the long log carries. When you carry a log on one side, your core has to work harder to balance the spine and the pelvis but when you do this exercise with a very long log, the log won't just mainly shift side to side but the two ends of the log will shift up and down at a greater extend while compared to short log carries. You will have to work harder to make sure the log does not fall backwards or forwards. This will get your abs involved at a whole new level. Once you master the short log carries I highly recommend getting a long log (it can be same weight) and doing the same exercise and trust me, it will feel much different. Try not to use your arms too much to stabilize the log if you want to work on your core. I just use my arms to hold the log still and then use my core to stabilize it. This tip helps with getting your core in to the game a lot more.
jeudi 18 février 2016
Building Muscle - Setting Your Calorie Intake For Lean Muscle Mass Gain
If you have a goal to build more lean muscle mass, one step you
will want to take is to make sure you take into account your calorie
intake. While it's great to get to the gym and...
if you aren't fueling your body to build new muscle, you simply won't get very far.
So how does one go about building more lean muscle mass? Let's go over what you need to know about setting your calorie intake for lean mass gains...
Step One: Identify Your Maintenance Requirements. The very first thing you'll want to do is identify your maintenance needs. Basically, how many calories do you need in a given day to just maintain your body weight?
If you do not know this, it's time to start tracking your calories. Once you do, you'll have a place to start. Until you know how many calories you need daily to maintain your body weight, you will not know where to start from to start seeing muscle mass gains.
Step Two: Add 100 to 250 Calories Per Day To Your Eating Plan. The next step is to begin adding 100 to 250 calories per day, based on how quickly you want to build lean muscle mass. Keep in mind though adding more calories is not necessarily better.
Your body can only build so much muscle in a day, so any calories taken beyond this will just lead to excess fat gain.
Slow and steady is the name of this game. It takes roughly 3500 calories to gain one pound of body weight: something to keep in mind. For staying lean, you should aim to gain anywhere from 1 to 3 pounds per month. Males can err on the higher end of this range while females should err on the lower end.
Step Three: Monitor Your Progress. Once you have your new calorie intake figured out, it's time to get going. Begin eating at this level and monitor your progress.
If you aren't gaining at the weight you expected, adjust your calorie intake accordingly - either up or down.
Step Four: Re-Evaluate. Finally, you'll need to re-evaluate your calorie intake on a regular basis. Remember you may start hitting a plateau after you have gained some weight: this is the time you need to increase your calorie intake further. Constantly be adjusting so you can see ongoing results.
If you calculate your eating plan properly, you can rest assured you will be on track to building more lean muscle mass, transforming yourself in the process.
- focus on lifting heavy,
- doing all the strength training exercises you know are critical to success,
if you aren't fueling your body to build new muscle, you simply won't get very far.
So how does one go about building more lean muscle mass? Let's go over what you need to know about setting your calorie intake for lean mass gains...
Step One: Identify Your Maintenance Requirements. The very first thing you'll want to do is identify your maintenance needs. Basically, how many calories do you need in a given day to just maintain your body weight?
If you do not know this, it's time to start tracking your calories. Once you do, you'll have a place to start. Until you know how many calories you need daily to maintain your body weight, you will not know where to start from to start seeing muscle mass gains.
Step Two: Add 100 to 250 Calories Per Day To Your Eating Plan. The next step is to begin adding 100 to 250 calories per day, based on how quickly you want to build lean muscle mass. Keep in mind though adding more calories is not necessarily better.
Your body can only build so much muscle in a day, so any calories taken beyond this will just lead to excess fat gain.
Slow and steady is the name of this game. It takes roughly 3500 calories to gain one pound of body weight: something to keep in mind. For staying lean, you should aim to gain anywhere from 1 to 3 pounds per month. Males can err on the higher end of this range while females should err on the lower end.
Step Three: Monitor Your Progress. Once you have your new calorie intake figured out, it's time to get going. Begin eating at this level and monitor your progress.
If you aren't gaining at the weight you expected, adjust your calorie intake accordingly - either up or down.
Step Four: Re-Evaluate. Finally, you'll need to re-evaluate your calorie intake on a regular basis. Remember you may start hitting a plateau after you have gained some weight: this is the time you need to increase your calorie intake further. Constantly be adjusting so you can see ongoing results.
If you calculate your eating plan properly, you can rest assured you will be on track to building more lean muscle mass, transforming yourself in the process.
Although managing Type 2 diabetes can be very challenging, it is
not a condition you must just live with. Make simple changes to your
daily routine - include exercise to help lower both your blood sugar
levels and your weight.
mercredi 17 février 2016
The 3 Best Weight Training Options for Building Muscle Mass
Do you think that lifting heavy barbells and
dumbbells is the only way to build muscle mass? Then think again. In
this article you will find 3 weight training options that are proven to
build muscle mass.
Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.
So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!
The solution might be simpler than you think.
No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.
Why change works in the bodybuilding world
In one word. Homeostasis.
Homeostasis, also called adaptation or your body's ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.
When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.
It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.
Your 3 Awesome Weight Training options to build muscle mass
The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.
With that being the constant factor there are 3 options you have to build muscle.
Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.
Option One: Bodyweight Training
Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.
Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.
The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.
Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.
If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.
Option Two: Kettlebell Training
The latest craze for kettle bells has not gone unnoticed by intelligent bodybuilders. Although kettle bells do not provide the incremental poundage increase, they are VERY different in stimulating your nervous system and are more easy on the joints.
Mobility drills have been shown to carry over to heavy weight training easily. All this means more weights loaded and more muscle mass gained.
Option Three: Plyometric Training
Want to increase the recruitment of fast twitch muscle fibers which have highest potential for growth?
Add 2-3 week plyometric workouts to build a new muscle-brain connection that no other form of weight training can bring.
Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.
So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!
The solution might be simpler than you think.
No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.
Why change works in the bodybuilding world
In one word. Homeostasis.
Homeostasis, also called adaptation or your body's ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.
When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.
It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.
Your 3 Awesome Weight Training options to build muscle mass
The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.
With that being the constant factor there are 3 options you have to build muscle.
Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.
Option One: Bodyweight Training
Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.
Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.
The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.
Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.
If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.
Option Two: Kettlebell Training
The latest craze for kettle bells has not gone unnoticed by intelligent bodybuilders. Although kettle bells do not provide the incremental poundage increase, they are VERY different in stimulating your nervous system and are more easy on the joints.
Mobility drills have been shown to carry over to heavy weight training easily. All this means more weights loaded and more muscle mass gained.
Option Three: Plyometric Training
Want to increase the recruitment of fast twitch muscle fibers which have highest potential for growth?
Add 2-3 week plyometric workouts to build a new muscle-brain connection that no other form of weight training can bring.
mardi 16 février 2016
Muscle Building May Be Hard, But It's Easier Than You Think
If one of your goals is to build muscle, then these 4 tips can help
you get faster results. Regularly following these tips can lead to quick
results compared to what you have in mind.
There are a lot of myths floating around in the muscle-building world. Some of these myths are confusing, and some are downright silly. Some myths might lead you to think that your muscle gains are limited to X factors. What you need to do is sift and sort out the information. Find the workouts that work and do it the right way. Following these 4 tips below will guarantee that you will experience muscle gains faster and easier than ever.
1. Proper Form -
When it comes to building muscle, the basic idea is to make the lightest weight you can handle feel like it's the heaviest. Basically, going slow is your best bet. Avoid lifting tons of weight as fast possible, as this will not tear your muscles compared to going slow. When those muscle tears begin to heal, your muscles start to grow. Also, there is a tendency that when you speed up, you will be losing the form of your exercise, which is very critical. If you have been doing it all wrong in the past, it's time to make the right change. Go slower and you will gain faster muscle growth.
2. Muscle Confusion -
To gain faster muscle growth, its important that you force your muscles to adapt all the time. If you are doing the same routines constantly for months at a time, your body and muscle adapts to the workout. It will anticipate the workout and optimizes the muscles. When the muscles adapt, muscle growth halts or slows down. By constantly changing your workout routine every week, you will experience better muscle gains as your body and muscles is not able to anticipate and it's forced to adapt. You can change the days you do your workout, change the weights or change the workout routine. By doing so, you will have more muscle gains in the least time possible.
3. Proper Diet -
If you don't follow proper diet, you will simply not gain any muscles no matter how you push yourself. Keep in mind that your body will need energy in order for it to build your muscles. If you don't have a proper diet, then your body will have to burn other sources of energy, and one of those commonly used sources is your muscle itself. Muscles mostly need protein, and that should be your primary focus. You can get protein from a lot of sources like dairy products and meat. You can also make use of protein supplements. It's a quick and easy way of getting all your protein needs. As you grow bigger, your protein needs will also grow with it. At some point in your growth, you will need protein powder to keep your muscle growth. See Fitness Tips' 15 surprising muscle building foods here: http://workouttips.net/15-surprising-muscle-building-foods/16/
4. Determination -
Building muscles will take time. Hence, you will need to be determined and motivated. When you first workout, you will be exhilarated as you will experience fast muscle growth. This is normal as your body is not used to such kind of activity. As you grow bigger, your body adapts, and your gains will not be as fast when you started. Also, there will be a time that your muscle growth will hit a plateau. Everyone experiences this. The solution is to simply continue working out and you will pass this plateau. By then, you will start growing muscles again.
There are a lot of myths floating around in the muscle-building world. Some of these myths are confusing, and some are downright silly. Some myths might lead you to think that your muscle gains are limited to X factors. What you need to do is sift and sort out the information. Find the workouts that work and do it the right way. Following these 4 tips below will guarantee that you will experience muscle gains faster and easier than ever.
1. Proper Form -
When it comes to building muscle, the basic idea is to make the lightest weight you can handle feel like it's the heaviest. Basically, going slow is your best bet. Avoid lifting tons of weight as fast possible, as this will not tear your muscles compared to going slow. When those muscle tears begin to heal, your muscles start to grow. Also, there is a tendency that when you speed up, you will be losing the form of your exercise, which is very critical. If you have been doing it all wrong in the past, it's time to make the right change. Go slower and you will gain faster muscle growth.
2. Muscle Confusion -
To gain faster muscle growth, its important that you force your muscles to adapt all the time. If you are doing the same routines constantly for months at a time, your body and muscle adapts to the workout. It will anticipate the workout and optimizes the muscles. When the muscles adapt, muscle growth halts or slows down. By constantly changing your workout routine every week, you will experience better muscle gains as your body and muscles is not able to anticipate and it's forced to adapt. You can change the days you do your workout, change the weights or change the workout routine. By doing so, you will have more muscle gains in the least time possible.
3. Proper Diet -
If you don't follow proper diet, you will simply not gain any muscles no matter how you push yourself. Keep in mind that your body will need energy in order for it to build your muscles. If you don't have a proper diet, then your body will have to burn other sources of energy, and one of those commonly used sources is your muscle itself. Muscles mostly need protein, and that should be your primary focus. You can get protein from a lot of sources like dairy products and meat. You can also make use of protein supplements. It's a quick and easy way of getting all your protein needs. As you grow bigger, your protein needs will also grow with it. At some point in your growth, you will need protein powder to keep your muscle growth. See Fitness Tips' 15 surprising muscle building foods here: http://workouttips.net/15-surprising-muscle-building-foods/16/
4. Determination -
Building muscles will take time. Hence, you will need to be determined and motivated. When you first workout, you will be exhilarated as you will experience fast muscle growth. This is normal as your body is not used to such kind of activity. As you grow bigger, your body adapts, and your gains will not be as fast when you started. Also, there will be a time that your muscle growth will hit a plateau. Everyone experiences this. The solution is to simply continue working out and you will pass this plateau. By then, you will start growing muscles again.
lundi 15 février 2016
5 Exercises That Build Muscle
When it comes to exercising, most people just focus on losing
weight. There's nothing wrong with that. However, if you want to ensure
that you're making the most of your time, and you want results to come
in faster, building muscle is the key. No, you will not become a
bodybuilder if you go this route. When you focus on exercises to build
muscles, you will burn more fat, even if you're not working out. Imagine
sitting at home, watching television, and getting your metabolism to
spike. That can be done if you focus on the right elements. The
following are just 5 exercises that can accomplish this for you.
Squats With Weight
The first major thing that you can do is a simple squat. You can start without weights, but eventually, you will want to rest some weights across your shoulders, and then dip, and rise. Squats don't just work out your legs, they help build your back, shoulders, and posterior. Done right, this can absolutely help you make gains, as well as drop fat cells faster.
The Mighty Bench Press
For those that want to build muscle and burn fat, this is one of the best things that you can do. Bench presses don't have to put on hundreds of pounds to be effective. Over time, you will be able to increase the weight. This helps your arms, chest, and allows for better definition overall.
Push-Ups
What may seem like something simple, is actually a very good upper body workout. This is something that anyone can do, just about anywhere. When you're working on this, you'll want to just clear the area and get to work. Push-ups can work out the arms, back, and help with balance. You can start your day with a set, end your day with a set, and do these any time you feel the need to get a quick workout in.
Pull Ups
Look for a pull-up bar, and do this often. This is going to use gravity to help you out. As far as exercises to build muscles, this is one that you cannot miss. This will help your arms, back, core, and keep you focused on building muscle the right way. Every rep will increase the resistance that you have, and the more you do this, the more stamina you will build alongside getting your heart rate up.
Jogging Intervals
This may sound counterproductive to some, but this isn't something to stay away from. You want muscle growth to occur, but you also need your heart to be strong, and your overall cardiovascular health strengthened for better stamina. Don't overdo this, but put in 25 to 30 minutes of jogging uphill, downhill and straightway as well. This will improve your stamina, resistance, and will complement the other exercises that you do.
If you push the exercises to build muscles mentioned above, you are going to see results within a short span. Just don't do "one" thing over the other, balance things out, schedule your workouts, and stagger them with a good diet. You'll find results manifest greatly as a result of your efforts.
Squats With Weight
The first major thing that you can do is a simple squat. You can start without weights, but eventually, you will want to rest some weights across your shoulders, and then dip, and rise. Squats don't just work out your legs, they help build your back, shoulders, and posterior. Done right, this can absolutely help you make gains, as well as drop fat cells faster.
The Mighty Bench Press
For those that want to build muscle and burn fat, this is one of the best things that you can do. Bench presses don't have to put on hundreds of pounds to be effective. Over time, you will be able to increase the weight. This helps your arms, chest, and allows for better definition overall.
Push-Ups
What may seem like something simple, is actually a very good upper body workout. This is something that anyone can do, just about anywhere. When you're working on this, you'll want to just clear the area and get to work. Push-ups can work out the arms, back, and help with balance. You can start your day with a set, end your day with a set, and do these any time you feel the need to get a quick workout in.
Pull Ups
Look for a pull-up bar, and do this often. This is going to use gravity to help you out. As far as exercises to build muscles, this is one that you cannot miss. This will help your arms, back, core, and keep you focused on building muscle the right way. Every rep will increase the resistance that you have, and the more you do this, the more stamina you will build alongside getting your heart rate up.
Jogging Intervals
This may sound counterproductive to some, but this isn't something to stay away from. You want muscle growth to occur, but you also need your heart to be strong, and your overall cardiovascular health strengthened for better stamina. Don't overdo this, but put in 25 to 30 minutes of jogging uphill, downhill and straightway as well. This will improve your stamina, resistance, and will complement the other exercises that you do.
If you push the exercises to build muscles mentioned above, you are going to see results within a short span. Just don't do "one" thing over the other, balance things out, schedule your workouts, and stagger them with a good diet. You'll find results manifest greatly as a result of your efforts.
samedi 13 février 2016
Why Bulking Up Is A Bad Idea
When you set out to improve your physique, your mindset and how
you think about training and nutrition is everything. It is the single
most important thing that will determine the results you get. Making
changes in your thinking can often yield huge improvements in results.
One such change many guys can make is getting rid of the idea of
"bulking" up. For years, men have wanted to "bulk" up when trying to put
on muscle and add mass to their physiques. Unfortunately this has lead
to many guys putting on a lot of one thing, fat.
When I think of the word bulk, as far as building a physique goes, I think of some nondescript type of weight. It could be muscle, it could be fat, it could be water. When most guys think of bulking up, they don't have a clear cut picture of what the end result looks like in their mind. All they know is that the want the weight on the scale to go up and they want to look bigger. So as long as those two things are happening, they are accomplishing their goal. Even if most of the weight they are adding is fat and water.
If you are gaining large amounts of fat around your arms, chest, back and legs, technically you are going to appear bigger and weigh more but you are not building a better physique. Because they don't have a clear cut picture of what they want to look like, it easily can lead to lack of training intensity and a poor diet, neither of which lead to being more muscular but can lead to weighing more.
The solution? When trying to add mass to your physique you don't want to be thinking about bulking up but rather you want to muscle up. In other words, you want to think about adding muscle mass only. This will help create a clearer picture in your mind of what you want to look like. You will see yourself as looking more muscular and not just bigger (although having more muscle generally leads to being bigger). This will inevitably move you to do the things necessary to create that physique (intense workouts, quality nutrition, etc.). This may seem like a small change in thinking. However, it is extremely powerful in changing your results for the better and is a change that anyone should definitely make.
When I think of the word bulk, as far as building a physique goes, I think of some nondescript type of weight. It could be muscle, it could be fat, it could be water. When most guys think of bulking up, they don't have a clear cut picture of what the end result looks like in their mind. All they know is that the want the weight on the scale to go up and they want to look bigger. So as long as those two things are happening, they are accomplishing their goal. Even if most of the weight they are adding is fat and water.
If you are gaining large amounts of fat around your arms, chest, back and legs, technically you are going to appear bigger and weigh more but you are not building a better physique. Because they don't have a clear cut picture of what they want to look like, it easily can lead to lack of training intensity and a poor diet, neither of which lead to being more muscular but can lead to weighing more.
The solution? When trying to add mass to your physique you don't want to be thinking about bulking up but rather you want to muscle up. In other words, you want to think about adding muscle mass only. This will help create a clearer picture in your mind of what you want to look like. You will see yourself as looking more muscular and not just bigger (although having more muscle generally leads to being bigger). This will inevitably move you to do the things necessary to create that physique (intense workouts, quality nutrition, etc.). This may seem like a small change in thinking. However, it is extremely powerful in changing your results for the better and is a change that anyone should definitely make.
vendredi 12 février 2016
5 Exercises That Build Muscle
When it comes to exercising, most people just focus on losing
weight. There's nothing wrong with that. However, if you want to ensure
that you're making the most of your time, and you want results to come
in faster, building muscle is the key. No, you will not become a
bodybuilder if you go this route. When you focus on exercises to build
muscles, you will burn more fat, even if you're not working out. Imagine
sitting at home, watching television, and getting your metabolism to
spike. That can be done if you focus on the right elements. The
following are just 5 exercises that can accomplish this for you.
Squats With Weight
The first major thing that you can do is a simple squat. You can start without weights, but eventually, you will want to rest some weights across your shoulders, and then dip, and rise. Squats don't just work out your legs, they help build your back, shoulders, and posterior. Done right, this can absolutely help you make gains, as well as drop fat cells faster.
The Mighty Bench Press
For those that want to build muscle and burn fat, this is one of the best things that you can do. Bench presses don't have to put on hundreds of pounds to be effective. Over time, you will be able to increase the weight. This helps your arms, chest, and allows for better definition overall.
Push-Ups
What may seem like something simple, is actually a very good upper body workout. This is something that anyone can do, just about anywhere. When you're working on this, you'll want to just clear the area and get to work. Push-ups can work out the arms, back, and help with balance. You can start your day with a set, end your day with a set, and do these any time you feel the need to get a quick workout in.
Pull Ups
Look for a pull-up bar, and do this often. This is going to use gravity to help you out. As far as exercises to build muscles, this is one that you cannot miss. This will help your arms, back, core, and keep you focused on building muscle the right way. Every rep will increase the resistance that you have, and the more you do this, the more stamina you will build alongside getting your heart rate up.
Jogging Intervals
This may sound counterproductive to some, but this isn't something to stay away from. You want muscle growth to occur, but you also need your heart to be strong, and your overall cardiovascular health strengthened for better stamina. Don't overdo this, but put in 25 to 30 minutes of jogging uphill, downhill and straightway as well. This will improve your stamina, resistance, and will complement the other exercises that you do.
If you push the exercises to build muscles mentioned above, you are going to see results within a short span. Just don't do "one" thing over the other, balance things out, schedule your workouts, and stagger them with a good diet. You'll find results manifest greatly as a result of your efforts.
Squats With Weight
The first major thing that you can do is a simple squat. You can start without weights, but eventually, you will want to rest some weights across your shoulders, and then dip, and rise. Squats don't just work out your legs, they help build your back, shoulders, and posterior. Done right, this can absolutely help you make gains, as well as drop fat cells faster.
The Mighty Bench Press
For those that want to build muscle and burn fat, this is one of the best things that you can do. Bench presses don't have to put on hundreds of pounds to be effective. Over time, you will be able to increase the weight. This helps your arms, chest, and allows for better definition overall.
Push-Ups
What may seem like something simple, is actually a very good upper body workout. This is something that anyone can do, just about anywhere. When you're working on this, you'll want to just clear the area and get to work. Push-ups can work out the arms, back, and help with balance. You can start your day with a set, end your day with a set, and do these any time you feel the need to get a quick workout in.
Pull Ups
Look for a pull-up bar, and do this often. This is going to use gravity to help you out. As far as exercises to build muscles, this is one that you cannot miss. This will help your arms, back, core, and keep you focused on building muscle the right way. Every rep will increase the resistance that you have, and the more you do this, the more stamina you will build alongside getting your heart rate up.
Jogging Intervals
This may sound counterproductive to some, but this isn't something to stay away from. You want muscle growth to occur, but you also need your heart to be strong, and your overall cardiovascular health strengthened for better stamina. Don't overdo this, but put in 25 to 30 minutes of jogging uphill, downhill and straightway as well. This will improve your stamina, resistance, and will complement the other exercises that you do.
If you push the exercises to build muscles mentioned above, you are going to see results within a short span. Just don't do "one" thing over the other, balance things out, schedule your workouts, and stagger them with a good diet. You'll find results manifest greatly as a result of your efforts.
The 3 Best Weight Training Options for Building Muscle Mass
Do you think that lifting heavy barbells and
dumbbells is the only way to build muscle mass? Then think again. In
this article you will find 3 weight training options that are proven to
build muscle mass.
Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.
So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!
The solution might be simpler than you think.
No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.
Why change works in the bodybuilding world
In one word. Homeostasis.
Homeostasis, also called adaptation or your body's ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.
When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.
It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.
Your 3 Awesome Weight Training options to build muscle mass
The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.
With that being the constant factor there are 3 options you have to build muscle.
Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.
Option One: Bodyweight Training
Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.
Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.
The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.
Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.
If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.
Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.
So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!
The solution might be simpler than you think.
No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.
Why change works in the bodybuilding world
In one word. Homeostasis.
Homeostasis, also called adaptation or your body's ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.
When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.
It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.
Your 3 Awesome Weight Training options to build muscle mass
The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.
With that being the constant factor there are 3 options you have to build muscle.
Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.
Option One: Bodyweight Training
Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.
Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.
The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.
Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.
If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.
The 5 Most Effective Herbs and Spices for Building Muscle
Certain herbs and spices promote the growth of muscles through
increasing the body's testosterone levels and improving the body's
stress response. Including these healthy flavorants to your daily diet
not only helps you maintain a fitter body, but also contributes to
achieving other health goals such as prevention of diseases, faster
recovery, increased stamina, improved bodily functions and many more!
If you're looking to increase your muscle mass, here are 5 herbs and spices you should consume:
Ginseng
The herb ginseng is very ideal for gym buffs and body builders because it helps the body adapt to physical stress through supporting muscle synthesis. Like all adaptogen herbs, ginseng helps the body cope with the strain of regular exercise without affecting appetite, mood and sleep. According to the National Institutes of Health, ginseng helps boost energy levels, promote heart health and improve one's sense of well-being.
Flax Seed
Flax seed is another herb that greatly contributes to building muscle. It is an excellent source of protein, containing approximately 25 to 30 grams of protein per 100 grams. Flax seed is also packed with vitamins, minerals and nutrients including the essential fatty acid called alpha linolenic acid which is known to increase insulin sensitivity in muscles. Regular consumption of flax seed will give body builders improved oxygen utilization, enhanced energy levels and faster body recovery.
Rhodiola
Also referred to as golden root or rose root, this powerful herb is known for stimulating anabolic activity as well as muscle protein synthesis. It is an ideal herb to take for post-workout routines because it contains enzymes and proteins that are essential to muscle recovery.
Black Pepper
This super spice is known for providing the body with a long list of health benefits. It contains the compound piperine which has been used since the ancient times to relieve joint and muscle pain as well as fatigue. Aside from its powerful healing properties, black pepper also improves the body's ability to absorb essential nutrients from the food we consume.
Ginger
Another notable spice when it comes to building muscle is ginger. This common household ingredient is packed with gingerols which has been found to effectively soothe aching muscles and to increase its recovery by up to 25 percent after a workout session. Ginger is very ideal for athletes and body builders because it greatly contributes to the body's ability to supply oxygen and nutrients to the muscles when needed most.
If you're looking to increase your muscle mass, here are 5 herbs and spices you should consume:
Ginseng
The herb ginseng is very ideal for gym buffs and body builders because it helps the body adapt to physical stress through supporting muscle synthesis. Like all adaptogen herbs, ginseng helps the body cope with the strain of regular exercise without affecting appetite, mood and sleep. According to the National Institutes of Health, ginseng helps boost energy levels, promote heart health and improve one's sense of well-being.
Flax Seed
Flax seed is another herb that greatly contributes to building muscle. It is an excellent source of protein, containing approximately 25 to 30 grams of protein per 100 grams. Flax seed is also packed with vitamins, minerals and nutrients including the essential fatty acid called alpha linolenic acid which is known to increase insulin sensitivity in muscles. Regular consumption of flax seed will give body builders improved oxygen utilization, enhanced energy levels and faster body recovery.
Rhodiola
Also referred to as golden root or rose root, this powerful herb is known for stimulating anabolic activity as well as muscle protein synthesis. It is an ideal herb to take for post-workout routines because it contains enzymes and proteins that are essential to muscle recovery.
Black Pepper
This super spice is known for providing the body with a long list of health benefits. It contains the compound piperine which has been used since the ancient times to relieve joint and muscle pain as well as fatigue. Aside from its powerful healing properties, black pepper also improves the body's ability to absorb essential nutrients from the food we consume.
Ginger
Another notable spice when it comes to building muscle is ginger. This common household ingredient is packed with gingerols which has been found to effectively soothe aching muscles and to increase its recovery by up to 25 percent after a workout session. Ginger is very ideal for athletes and body builders because it greatly contributes to the body's ability to supply oxygen and nutrients to the muscles when needed most.
Ideal Ways to Build Muscle
When you go on a fitness journey, you need to set goals. Whether it
be losing weight, building muscle, or maintaining the progress you have
made; setting and maintaining your goals will be your cornerstone of
success. Me personally, I started my fitness journey about 4 years ago.
My original goal was to lose weight, and I achieved that goal but I
realized building muscle would suit me better. I had researched through
many articles, forums, and medical publications in effective ways to
build muscle.
Adjust Your Training
Depending on how you work out, will help determine what you are aiming to do to your body. If you are aiming to lose weight a more cardio oriented workout schedule would be helpful, but at the same time do not be afraid to lift weights. Now for building muscle, lifting weights is probably one of your best bets. You can also do body weight exercises as well, such as pushups, pull ups, and sit ups. When you lift weights, especially if you are just starting do not go beyond your means, preventing injury is your greatest priority.
The perfect rep range for building muscle is from at least 8 to 12 reps and at least 3 to 4 sets of the exercise, with a moderately heavy weight. On the last 2-3 reps of each set per exercise you should struggle a little. Now you ask "Why this rep range?" well this rep range is ideal for hypertrophy. Hypertrophy is when you specifically train a muscle to grow. When you lift the weight repeatedly, you pump blood into muscle constricting it and making it grow. Also do not keep doing the same things, if you do your body can hit a plateau and not grow anymore. Changing your training and confusing your body can actually make it perform even better.
Change Your Diet
Your diet is probably your most important part when it comes to building muscle. A lot of it comes down to calories in versus calories out. If you are wanting to gain size, you need to be on a caloric surplus diet, and if you are aiming to lose weight you put yourself on a caloric deficit. There is a difference in what kind calories you put in your body though. Your calories could be considered "empty" meaning that they have no nutritional value. You can eat candy full of calories but that won't help you build muscle, it's just sugar which can actually make you gain unhealthy fat. What I consider one of your biggest allies when building muscle is protein. Protein is primarily found in meats and is the biggest supplement to your training in building muscle. Generally beef would have some of the highest protein content but it can also have some of the higher fat contents as well. Most people stick with chicken because it averages about 24 grams of protein per 8 ounces, and is generally the leanest type of meat to eat.
Adjust Your Training
Depending on how you work out, will help determine what you are aiming to do to your body. If you are aiming to lose weight a more cardio oriented workout schedule would be helpful, but at the same time do not be afraid to lift weights. Now for building muscle, lifting weights is probably one of your best bets. You can also do body weight exercises as well, such as pushups, pull ups, and sit ups. When you lift weights, especially if you are just starting do not go beyond your means, preventing injury is your greatest priority.
The perfect rep range for building muscle is from at least 8 to 12 reps and at least 3 to 4 sets of the exercise, with a moderately heavy weight. On the last 2-3 reps of each set per exercise you should struggle a little. Now you ask "Why this rep range?" well this rep range is ideal for hypertrophy. Hypertrophy is when you specifically train a muscle to grow. When you lift the weight repeatedly, you pump blood into muscle constricting it and making it grow. Also do not keep doing the same things, if you do your body can hit a plateau and not grow anymore. Changing your training and confusing your body can actually make it perform even better.
Change Your Diet
Your diet is probably your most important part when it comes to building muscle. A lot of it comes down to calories in versus calories out. If you are wanting to gain size, you need to be on a caloric surplus diet, and if you are aiming to lose weight you put yourself on a caloric deficit. There is a difference in what kind calories you put in your body though. Your calories could be considered "empty" meaning that they have no nutritional value. You can eat candy full of calories but that won't help you build muscle, it's just sugar which can actually make you gain unhealthy fat. What I consider one of your biggest allies when building muscle is protein. Protein is primarily found in meats and is the biggest supplement to your training in building muscle. Generally beef would have some of the highest protein content but it can also have some of the higher fat contents as well. Most people stick with chicken because it averages about 24 grams of protein per 8 ounces, and is generally the leanest type of meat to eat.
The 3 Best Weight Training Options for Building Muscle Mass
Do you think that lifting heavy barbells and
dumbbells is the only way to build muscle mass? Then think again. In
this article you will find 3 weight training options that are proven to
build muscle mass.
Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.
So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!
The solution might be simpler than you think.
No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.
Why change works in the bodybuilding world
In one word. Homeostasis.
Homeostasis, also called adaptation or your body's ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.
When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.
It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.
Your 3 Awesome Weight Training options to build muscle mass
The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.
With that being the constant factor there are 3 options you have to build muscle.
Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.
Option One: Bodyweight Training
Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.
Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.
The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.
Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.
If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.
Option Two: Kettlebell Training
The latest craze for kettle bells has not gone unnoticed by intelligent bodybuilders. Although kettle bells do not provide the incremental poundage increase, they are VERY different in stimulating your nervous system and are more easy on the joints.
Mobility drills have been shown to carry over to heavy weight training easily. All this means more weights loaded and more muscle mass gained.
Option Three: Plyometric Training
Want to increase the recruitment of fast twitch muscle fibers which have highest potential for growth?
Add 2-3 week plyometric workouts to build a new muscle-brain connection that no other form of weight training can bring.
How to add newer weight training options
Heavy barbell and dumbbell training is the bread-and-butter of bodybuilding. But don't fall to the routine.
Intelligent bodybuilders should realise the value other options bring to the table and maximise your muscle gains by adding them.
The best way to add them is by creating a 3-4 week window every 4-6 months. During this time you train exclusively with the newer form of training. At the end of 3-4 weeks, get back to your heavy barbell training.
Conclusion: Business leaders know that the biggest marketing breakthroughs come from non-business world. Bodybuilders should realise the important of adding newer options to their muscle building workouts to keep them fresh, up to date and effective.
Calisthenics, kettle bell and plyometric training are excellent for accelerated muscle training for both beginner and advanced bodybuilders alike as they stimulate your brain and muscles in unique ways to maximise muscle growth.
Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.
So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!
The solution might be simpler than you think.
No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.
Why change works in the bodybuilding world
In one word. Homeostasis.
Homeostasis, also called adaptation or your body's ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.
When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.
It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.
Your 3 Awesome Weight Training options to build muscle mass
The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.
With that being the constant factor there are 3 options you have to build muscle.
Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.
Option One: Bodyweight Training
Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.
Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.
The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.
Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.
If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.
Option Two: Kettlebell Training
The latest craze for kettle bells has not gone unnoticed by intelligent bodybuilders. Although kettle bells do not provide the incremental poundage increase, they are VERY different in stimulating your nervous system and are more easy on the joints.
Mobility drills have been shown to carry over to heavy weight training easily. All this means more weights loaded and more muscle mass gained.
Option Three: Plyometric Training
Want to increase the recruitment of fast twitch muscle fibers which have highest potential for growth?
Add 2-3 week plyometric workouts to build a new muscle-brain connection that no other form of weight training can bring.
How to add newer weight training options
Heavy barbell and dumbbell training is the bread-and-butter of bodybuilding. But don't fall to the routine.
Intelligent bodybuilders should realise the value other options bring to the table and maximise your muscle gains by adding them.
The best way to add them is by creating a 3-4 week window every 4-6 months. During this time you train exclusively with the newer form of training. At the end of 3-4 weeks, get back to your heavy barbell training.
Conclusion: Business leaders know that the biggest marketing breakthroughs come from non-business world. Bodybuilders should realise the important of adding newer options to their muscle building workouts to keep them fresh, up to date and effective.
Calisthenics, kettle bell and plyometric training are excellent for accelerated muscle training for both beginner and advanced bodybuilders alike as they stimulate your brain and muscles in unique ways to maximise muscle growth.
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