Archive | February, 2016

Twenty Minute Workout – Tips to Lose 10 Pounds by Working Out 20 Minutes Daily

Many people are worried and stop eating food to lose weight. But now there is no need to worry any more because you can lose 10 pounds within 20 minutes. All you need to do is workout daily for only 20 minutes and you will get the effective results.

People don’t need more time but more intensity to lose weight immediately. To lose weight a more intense workout burns more calories per minute, and will result in a much stronger post-exercise reaction.These exercises will improve your digestive system and better circulation flow. It helps to prevent diseases like diabetes, depression and osteoporosis and lower your blood pressure.

Here are some tips to lose 10 pounds by working out daily for 20 minutes:

· Firstly, you need to do warm up exercise. For this, you should do light jogging for at least 3 minutes on the spot.

· You need to do at least 50 push ups in a day. It is very intensive to do even if you are fit. But if you need to lose weight, do this exercise on daily basis.

· Run in a position as you are climbing a mountain. Support your upper body with the palms of you hands and keep your back straight.

· Lie down on your back and keep your arms straight at a 90 degree angle on the floor, lift your body off the floor to form a straight line. Hold this position for 2 seconds to get the results.

· Jumping is also essential to do. Bend your knees slightly to reduce the impact on your knee joints which has to be repeated for 25 times.

· Do crunches for at least 15 times. Lie on your back with straight arms and keep your knees bent. Bring your knees towards your head, till your hips come up slightly. You need to hold this position for a second and then lower your knees.

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Intense Muscle-Building Workout

This is a variable split workout. Translated…this just means that you train a muscle group hard and fast, but the volume (amount of sets you perform) is low enough that the body-part.

being trained will recover fast enough to train again in 48 hours.

Example Variable Split: Train arms 3 times a week.

Mondays: 4 super-sets (A superset is two or more exercises in a row, then a rest break.) of dumbbell curls and triceps cable push-downs.

Here’s what it looks like:

Exercise Reps Rest</p> <p>Dumbbell curls 12 to 15 0-12 seconds</p> <p>Triceps pushdowns 12 to 15 45 seconds

Repeat this cycle 3 more times for a total of 4 sets for each exercise.

Wednesdays: 3 drop-sets (A drop-set is where an exercise is done until failure and then immediately switching to lower weight until failure is achieved.) each of lying triceps extensions and standing straight bar curls.

Here’s what this one looks like:

<br /> Exercise Reps Rest</p> <p>Lying triceps extensions 8-12 0-12 seconds</p> <p>Lying triceps extensions 8-10 0-12 seconds</p> <p>Lying triceps extensions 8-10 90 seconds

Repeat this cycle 1 more time rest 90 seconds and go immediately to:

<br /> Exercise Reps Rest</p> <p>ez bar curls 8-12 0-12 seconds</p> <p>ez bar curls 8-10 0-12 seconds</p> <p>ez bar curls 8-10 &#8212;&#8212;-

Repeat the above cycle twice.

Fridays: 5 straight sets of lower reps and heavier weight.

Here’s what the last one looks like:

<br /> Exercise Reps Rest</p> <p>Straight bar curls 4-6 60 seconds</p> <p>Straight bar curls 4-6 120 seconds</p> <p>Straight bar curls 4-6 120 seconds</p> <p>Straight bar curls 4-6 120 seconds</p> <p>Straight bar curls 4-6 &#8212;&#8212;

Note: Make sure to take a day off between these workouts so your arms can recover.

Remember, exercise is the stimuli for the results that occur while you rest and nourish.

When you’re done strength training with the proper intensity levels, your metabolism will be elevated for 12 to 17 hours afterwards!

Intense cardio doesn’t get you ripped…Intense strength training doesn’t get you ripped…and sound nutrition doesn’t get you ripped.

It’s the synergy of ALL 3 strategies above that gets you ripped.

Strive for consistency, NOT perfection.

You really can get a flat stomach and ripped abs by using 12 minute workouts…but “Abs ARE made in the kitchen.” 🙂

You can do crunches and sit-ups all day long and still never have a flat stomach or see your abs unless you learn how to apply synergy.

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Pre-Post-Workout Nutrition – 10 Tips

What are you putting into your body before or after a workout? Proper nutrition can vastly improve your results from resistance and/or cardiovascular training. You will properly fuel the body, recover more quickly from workouts, and you’ll see positive changes in your body. Here’s 10 simple steps you should follow when it comes to pre and post-workout nutrition.

1. Consume a preexercise carbohydrate snack 15-60 minutes before an exercise bout. Fruit is an excellent choice because it typically will not upset your stomach. This will increase available carbohydrates necessary for intense exercise. Failing to do follow this crucial step can lead to poor performance, injury, fatigue and/or overtraining.

2. Consume carbohydrate-rich foods immediately after exercise. Muscles convert carbohydrate-rich foods into glycogen (storage form of carbohydrate in the muscles and liver) up to 3 times faster than at other times. Glycogen is the main source of fuel for exercise…so if you’re low on it you’re not going to be able work out intensely. This also means the carbohydrates you eat after exercise will not be stored as body fat. Yes, that even includes Lucky Charms.

3. Stay hydrated during your session. Dehydration will lead to a performance decrement. Unless your exercise bout lasts longer than 90 minutes, you typically will not have to consume energy drinks or gels.

4. Eating a small amount of protein (15-30 grams) postexercise will enhance glycogen storage, limit muscle damage, and begin the repair process. Whey protein in the form of liquid (shake) will be absorbed by the body most efficiently.

5. The sooner you can consume a source of protein and carbohydrate postexercise, the better. Fifteen to 30 minutes after is ideal. Consider drinking a protein shake, but check the label to make sure it has carbohydrates. A smoothie is probably the best choice because of the carbohydrates in the fruit.

6. Eat a protein and carbohydrate-rich meal 2 hours after your exercise. This will continue to store glycogen as well as repair the muscle damage you did during your session.

7. These tips are for serious exercise bouts. If you go on a 1-mile walk with your dog, you don’t need to down a protein shake and shove quinoa down your throat 15 minutes afterwards. Let’s get serious folks.

8. Follow these tips for both resistance and endurance exercise. However, these are more important to implement after a resistance training session. If your endurance session includes interval portions or is fairly intense or long, then these tips definitely apply.

9. Did you notice all of the carbohydrates you should be eating? Don’t follow the Atkins diet and try to follow an intense exercise regimen. As aforementioned, carbohydrates are your main source of energy for activity.

10. Don’t eat a bunch of cotton candy and chips after a workout because I told you to eat carbohydrates. Fruit, whole-wheat pasta, brown rice, cous-cous and quinoa (yes I said it again) are all much better choices.

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Muscle Building Diet Plan – Why Following One is Important

In trying to  build   muscles , many guys are well aware that the proper exercise is important. This is the reason why many body builders read a lot about effective workout techniques and even buy expensive equipment. What many of these people do not realize is that workout is just one part of the muscle equation. In order for one to develop his body to its potential, it is important to have a  muscle   building   diet  plan. You are what you eat as they say so if you want to  build   muscles , you need to fuel your body with foods that help in developing big muscles.

So what’s an ideal  muscle   diet  plan? That would depend on the needs and the goals of an individual. When it comes to  muscle   building  though, two main nutrients are very important and should not be disregarded and these are protein and carbohydrates. Carbs are the body’s source of fuel. When you are choosing carbs, it is best if you will go for complex ones which are generally better for the body and are not easily stored as fat. Examples of sources of good carbs include whole wheat bread and oatmeal.

When it comes to protein, the best source of course is lean protein such as lean meat. Chicken breast, broiled or boiled is a good source of high quality protein for those wanting to  build   muscles . Apart from carbs and protein, it is also important to include water and healthy fats in your  muscle   building   diet  plan.

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Top 10 Nutrition And Workout Tips For Women Who Want To Lose 50 Pounds In 4 Months

Although the statistics claim that men and women suffer weight issues alike, the women folk will agree it’s a tougher battle for them. Men have it easy. They can gorge on calorie-loaded servings of dessert and still stay slim. On the other hand, we women have to watch everything we put into our mouth and wait to see where it will soon show up.

It’s a matter of difference in the way our bodies are created. Fret not! Here are 10 nutrition and  workout   tips  for women who want to lose 50 pounds in 4 months. Follow them strictly if you want to burn all the stubborn body fat like your counterparts.

Did you know it is harder for women to lose weight than men?

The above statement is true. Weight loss is harder for women than men. Several studies support this fact. In situations where males and females had similar diet and fitness routines, the former were able to lose weight faster than the latter. Why?

The difference in body composition is the primary reason. A man’s body has a higher percentage of muscle while a woman’s body is composed mainly of fat. The hormone testosterone is responsible for their muscular physique. Muscles promote fat loss. Besides, men have a bulky frame and weigh more. Their large bodies demand more calories to sustain its daily activities. Thus, their body structure keeps them fit and trim.

On the contrary, a woman’s body is genetically designed to store fat. The female hormone estrogen stores fat around the hips and abdomen and on the tights and buttocks in preparation for reproduction and childbirth. Thus, the hormones clash with their weight loss efforts making it difficult for them to shed unwanted pounds.

How to Lose Weight fast: 50 lbs in 4 months

50 pounds in 4 months is safe and reasonable figure for women. A proper combination of diet and exercise will help you achieve this goal.

Nutrition Tips

1. Eat foods that will kick start your metabolism and promote fat burning within the body. Increase intake of proteins, fiber, and water-rich fruits and vegetables.

2. Dieting means cutting back on a food item or group; it does not mean cutting it out completely. Carbohydrates and fats should be consumed in limited quantities. Avoid eating too little because you might end up overeating within the next few hours.

3. Many start skipping meals to lose weight fast. Breakfast and lunch are popular ones. Dropping a meal is not recommended because it slows your metabolism making it more difficult to melt flab. Breakfast, lunch and dinner are the three compulsory meals of the day.

4. Break up the total calorie intake for the day in six smaller meals. If you overeat at one meal, eat less at the other.

5. Try as much as possible to eat home-cooked food. Processed foods are known for their high fat and sugar content.

6. When eating out, be careful of serving sizes. If it is too large, take a portion of it home. Request to have sauces and dressings served separately. Eat low-calorie foods.

7. Drink a big glass of water before and after every meal. It will make you eat less and keep you satiated for a longer duration.

8. Get enough of sleep. Fatigue prompts you to eat more.

 Workout   Tips 

9. As far as exercise is concerned, you should target minimum 60 minutes, three times a week. Your fitness routine should include aerobic and strength-training exercises. Aerobic exercises boost the heart rate while strength training builds muscles.

10. Motivation is a must throughout the process. Exercising in a group or with a buddy makes a  workout  seem less demanding. Rewards for small achievements, music and a dairy or journal are minor motivation boosters you can use.

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3 Important Tips to Build Muscle Faster – Get Lean and Ripped

Let’s face it…  building   muscle  is not the easiest thing to accomplish even despite regular hard workout schedules and trying every type of workout and supplement. 

I struggled for years to gain any significant  muscle  mass, but over the years in my personal training business and with my own experimentation have found some important things that have helped make significant  muscle  gains possible even for hardgainers.

So, I’m going to give 3 important  tips  here so you can start  building  lean  muscle  mass faster and easier.

1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises.  It doesn’t matter if your goal is fat loss or  building   muscle … big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

It’s easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

  • upper body horizontal press (bench press, pushups, dips),
  • upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
  • upper body vertical pull (lat pulldowns, pullups, chinups),
  • upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
  • lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
  • lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
  • lower body single leg movements (lunges, step-ups, jump lunges, etc)
  • abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements… your abs and core will be worked from most major multi-joint exercises anyway)

The other 5% of your exercises can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc.  However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

2.  Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.  Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism.  You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger  muscle  growth.

Try a super-set style of workout program to maximize the intensity that you can train.  My favorite combinations are opposing upper and lower body movement patterns that don’t interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don’t underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity.  The first time in my life that I experienced significant  muscle  mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program — caloric intake can simply be adjusted whether your goal is fat burning or gaining  muscle  mass.

3.  Eat clean with quality whole foods… REAL foods instead of highly processed over-hyped supplement powders and bars. 

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the  muscle  mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement “stacks” that pay the bills for almost every  muscle  mag… Instead, make these  tips  in this article part of your lifestyle, and you’ll see  muscle  gains and a leaner, ripped body like you’ve never seen before!

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5 Quick Workout Tips For Overweight People Who Hate Exercising But Would Really Like to Lose Weight

For a long time, I have been trying to lose some weight even though exercising is not something I would love to consider like most people to be one of my favorite past times. A lot of people hate exercising even though it remains a crucial part of a healthy lifestyle that can help them lose weight definitely within a period of time. Without exercises or workout, weight loss plans and regimens for most people might just end up being a mirage. However, you can learn to love exercising even if you truly hate it with a passion. Here are five quick tips that are bound to help you learn to love exercising and lose weight.

The first thing you need to do is to find some exercises that you would like to do or anyone that interests you. No one knows your body better than you do so you can work out all of your body and if you hate doing any particular kind of exercise, just look for another one to take its place. You don’t have to do crunches to strengthen your core muscles or do lunges to work out your lower body. You can even replace running with cycling or swimming as better alternative exercises you can be engaged in regularly. Just find the exercises you would like or prefer to do and your work out sessions would become more enjoyable.

Secondly, you can find out some activities you love to do regularly and make them work for your body. For example, if you love to work on your garden quite often, then you can try doing some exercises that would involve you raking or mowing your yard by hand. If the winter weather often appeals to you, you can try ice skating or sledding with friends around in your garden. Irrespective of what you love to do, just find out some ways you can always get some exercise. You can even combine video games and exercises if you can just take advantage of the introduction of Nintendo Wii and games like Dance Revolution.

A third tip that works quite well for folks who hate exercising from my personal experiences is to enroll for exercising classes. Exercising classes are a great because you get to meet new people who can help you stay motivated, you learn and discover new exercises and most importantly catch fun. Many local gyms around offer low cost exercise classes or even free classes as benefits for being a member. You just need to check out your options at your local community centers.

Another great tip that can really help you increase your love for work outs and exercises is to look for a training partner. When you begin to work out together, you can always help each other stay motivated and stick to the goal of weight loss even if you totally hate exercising. When you find a partner, you can begin to have fun while exercising as well as try sporting games like tennis, squash, badminton and even golf. You could also challenge each other quite often to meet certain goals. If you can afford to hire personal trainers or work with those you find at the gym, they can also be of help and provide this service for you. They can also show and teach you new exercises that could help you have fun to avoid getting bored or feeling overwhelmed at the gym.

Finally, stay motivated and don’t quit. I know it can be very hard to stay motivated if you just hate exercising but you need to exercise as well as diet if you really want to lose weight. Just find a way to make exercises a fun and they won’t seem like an annoying chore anymore.

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The Best Muscle Building Workouts Essence

It may sound too simple or funny but many people just simply miss out to take this important step. No matter if you want to lose weight, tone up, get stronger, get in better shape this is 101, key element most of people miss in their  muscle   building   workouts . This type of approach is not proper because it is unclear and therefore the results will be of the similar nature. For example, someone states they want to have more muscle and strength. More muscle? How much more? And where you want to gain muscle mass more? Do you want to have it on your tongue? Off course not.

Or you can imagine somebody wants to become stronger? OK, but stronger in what sense? Does that person want to become stronger in a particular exercise or do they want to be able to play with their kids without getting tired. I hope that you are one of us that understand clearly that proper goal setting is very, very important. Remember to follow the basic rules of  muscle   building   workouts  is goal setting. And here they are. As soon you start using them, sooner you will see the results! Goals characteristics:

* You can measure them

* Achievable

* Have meaning and value for you

* In harmony to Your Personal Value System

* Set with Completion Date

* Outline Sacrifices that will have to be Made

* Create a Plan

Are you one of those people who worry about the “perfect”  muscle   building   workouts ? If you are, let me help you – there is NO such thing. Every workout has pros and cons; the point is that your current workout plan has more benefits than costs. First of all you should come to the plan that you know you can consistently follow. Sometimes people have very good programs written on papers and in their planners, but they are not applicable to them, their lifestyle and abilities! So, at first place please do take steps towards that.

When you are done, you can concentrate on implementing core muscle exercises, sets, reps, etc. This is where hiring a qualified instructor can pay off to you. If he is good off course. The reason I recommend hiring a coach is that you can gain valuable ideas on program design and learn new exercises. Since I am very cynical on the actual number of “good” coaches let me provide some basic things to help you find a qualified instructor. Basically, you can do two things. In order to find good, efficient and affordable fitness /  muscle   building  instructor you should:

– Check His/Hers current credentials.

– Ask when was the last education seminar they attended (this will show their commitment to education which is the key for their success).

– Personally check out with current clients about what they got out of the training methods

– See if they perform a physical assessment on your abilities and take time to outline your goals specifically.

– See how organized is he or she (you can see that easy by things like prints out plan, time scheduling etc.)

– Make sure you and the trainer set a completion date to measure the success of the program.

OR

You can save great deal of your time, energy and money by simply using advantages of unbiased, proved  muscle   building  program and you will be more than happy if you try that one. In order to be successful in this way you will need to have your own strong decision. You may call this a disadvantage,decision is entirely on you. It’s your life and your call I decided long and this is why I’m telling you this. This one is dozen times better, quicker, and cheaper.

Time frame

Just keep things simple. There are some very easy things to do basically having a logical progression in one’s training is what is important to have. If you have guidance than you have your program of exercises, cycling, phases etc. all planned in detail. If, for any reason you decide to take longer way here are few things you need to know in order to advance:

– Do one program for not longer than four weeks.

– In the fourth week cut down the amount of work to half. If you typically are doing 24 total sets in a workout, cut it down to 12. This is known as de-loading which is necessary to stimulate new increases. The body cannot constantly make increases without a break.

– In each micro-cycle (which would be approximately the duration of the month) try to increase the load of the core lift by 5% each week.

– Do not train to failure for the majority of your training. This will inhibit your ability to recover and make progress in the following routine. There is no research that training to failure is any more effective in stimulating gains in body composition.

Some people are getting to the end of their inspiration simply because they do not know the variety that exists. And therefore they are bored and stacked. It is quite easy to take exercise and develop many more movements. In the many  muscle   building   workouts  you don’t find this. But in program I refer too I consider as the best for me this is covered in detail but I will show you method here how to take one exercise and change it a million ways so that you can stick with some basic lifts and just change the way they are performed. It is just to give you idea.

Lets take the dead lift. for example It is a terrific exercise for stimulating so many different muscles.

Conventional, Sumo (wider stance), Clean Grip (hands just outside thighs), Snatch Grip (hands much wider), Off Pins (this will place more work on the lower back), Off Elevated Platform (standing on an increase height will put more work in the gluts and hamstrings), Romanian (common known as stiff-legged, but actually performed with slight bend in knees), Dumbbell (this usually requires more work in the legs because the increased depth), One Legged with Dumbbells or Kettle bells, Cable One-arm (more work for the grip and abdominals), Barbell Hack “Squat-Hip Dom” (the bar is behind the body), Dead lift plus explosive shrug (great for trap development and preparatory work for Olympic lifts).

Recovery Methods

I hope there is no need to convince you that if you want to achieve anything from their training needs to make sure they are receiving enough sleep and implementing a proper nutrition program. I am still amazed how many emails I receive from readers that are confused why they are not making progress in their training even when they admit they do not eat well. Well… this is easy, clean up the diet!! You cannot expect to make progress on junk fast food and sugars. There is a classic saying, “Doing what you know is different than knowing what to do”.

Many injuries can be avoided and many aches and pains cleared up if people were to take their post-workout recovery seriously. I will post entire article on that very soon It could be as simple as icing the trained muscles, or using contrast showers. I constantly hear about the amazing  muscle   building   workouts  filled with the core  muscle  exercises that Eastern European countries use and here in the West many try to copy these training protocols.

Two things you should consider here. First is, avoid cows mentality! Cow is always considering the grass on the other side of the fence as more juicy. It is NOT always better what we don’t have near us. Second is that these coaches and trainers forget that these methods were used in harmony with complex recovery techniques. You can’t train like a top sportsman individual if you are not willing to complete all the work that such training involves.

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Abs and Cardio Workout Fitness Tips

Keeping the body to be in good health is our duty to be able to keep our mind strong and clear since every one of us really hopes to have a beautiful body. Being slim, sexy, etc can boost our self confidence because if we are overweight we tend to find ways the best solution to lose weight.

Usually weight loss are mostly what people obsess over anywhere you look you’d see billboards promoting diet, exercise and other products for being thin. From print ads to TV commercials, the ideas of being slim are the trends fascination. Models and some other advertisement are attracting and convincing people to become attractive at the same time healthy. To make this come true, start weighing some facts to look good and healthy to balanced having a healthy body.

The thing is you can be attractive if you feel good about yourself try to have a healthy habits, diet and exercise all of these will contribute to your overall attitude. Your life would be easier as you could imagine, being healthy makes the brain work sharp and quick, and so get involved to physical exercises it’s the easiest and best way to keep fit. Whether going for gym or do it your own exercise apart from taking proper controlled diet can reduce weight. Here’s the thing if your body is light then brain also becomes light to think, analyze and retain everything.

How to motivate yourself to get into exercise? Start a new exercise plan to boost your interest and make sure to get new exercise routine to conquer laziness. Other’s have the difficulties keeping their exercise plan they tend to lose interest easily, so find a better workout plan that can motivate you and can truly works for you. Whether you are interested in running, biking, climbing, or just playing video game console to get you moving, you will find something of interest then add this up into your daily routine plan. Exercise and fitness can make up your mind where to focus your energies and here are some inspiring tips to make you motivated for your exercise and fitness.

o Fix A Schedule For Your Workouts- try to insert important appointments with yourself into workout. Just like having important meetings that has a specific time and place. To get you excited and never forget it posts it into your calendar and daily to do list.

o Enroll On Gym Or Start At Your Own Home- for beginners, the gym can bet the most convenient place but it can also be intimidating and confusing if you don’t know how to use the equipment. So get a trainer to teach you, and most likely it’ll cost your pocket. On the other hand, when you’re at home or at the park or somewhere less intimidating you can certainly do your exercise routine, pushups and crunches and dumb bell exercises or else workout to a DVD, or go walking or jogging in your neighborhood.

o Add This To Your Daily Habit- when you can do your exercise routine daily then most likely you succeeded this as your habit. When it becomes your daily habit it will now be easy to engage to more profound ways of exercising.

o Stay Focus Into Your Exercise- most people are usually focused into weight loss but this is not the right way of thinking though it is our goal to lose some weight. However if you’re just motivated only for weight loss then you’ll possibly lose some interest in exercise and it will be a tough plan. You might not lose weight right away just focus into your exercise, and worry about the weight later first things first as they say.

o Challenge Yourself- Challenge yourself, and see if you can rise to the occasion by joining a group or to your significant other. Motivate the hell out of yourself and give a fabulous reward.

o Learn To Appreciate And Give Yourself A Reward- this is at least the best thing you could do to yourself after all the hardships of exercising you undergone. It will keep you motivated be self-indulgent! Do not deprive yourself some sweets or your favorite’s food just because you’re on a diet and exercise.

Getting and staying fit is an interesting reason to exercise and eat good nutrition foods that can make your lifestyle healthy. Staying fit from various activities including walking, push-ups, and running can maintain retain you to a healthier lifestyle.

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Diet Plan for Building Muscle Mass

Most ambitious bodybuilders and weight trainers will learn everything there is to know about weight lifting and do whatever it takes in the gym for results. They will work butts off pumping iron and endure pain that the common man would coward from. However, one of the major causes of failure for even these overzealous trainees is not having a proper diet plan for building muscle mass.

They might intend to eat correctly, but they just can’t get around keeping it consistent. I know because this is something that I battled with myself for a long time. When I finally sat down and got serious, I finally got to the core of why most weight trainers fail in this department: improper planning.

Most of us can decide to start eating right, and some of us are even good at righting down goals and how we need to achieve them. But, if we don’t construct a diet plan for building muscle mass on a day to day basis, this can be a plan for disaster for most of us.

The reason why we need to plan our meals before each day is because this is the best way to battle any of the major obstacles that keep us from being consistent. Obstacles such as hunger, finding yourself in a situation where you don’t have any food prepared for several hours, such as school, work, a long car ride, temptations to eat fast food, and many others.

The reason why these obstacles are so hard to combat is because of the very nature of hunger. Along with sleep and water, eating is an absolute vital necessity for survival. And since our bodies are designed to alert us when one of these are lacking, it does so very intensely.

That is why when we are extremely tired we MUST sleep, or when we are extremely thirsty we MUST drink, and when we are extremely hungry we MUST eat. The pains from lack of these are too intense to bear for too long. So if we don’t properly plan beforehand our meals each day, then the urge to just eat whatever is most tempting or convenient will easily overcome our goals for gaining mass.

On top of that our bodies are also designed for one single purpose: survival. Your body doesn’t give a flip if you want to gain muscle mass, it’s designed solely on keeping you alive. That is why it is important that you have a proper diet plan for building muscle mass and that you plan your meals on a day to day basis.

The better planned and prepared you are, the easier it will be to stay consistent with your diet. Then, on a positive note, since we are creatures of habit, once you stick to a diet schedule for about 21 to 30 days, it will become a habit and the process will be much easier!

Here are some tips on how to plan your meals:

-Plan on paper! Get a day planner if you don’t already have one and plan your eating schedule around your other daily activities

-Prepare your meals the night before and store them in separate plastic containers if possible so when your meal time comes it will be ready to go

-Go grocery shopping with a specific intent on for your meals so you can plan out your week in advance

-Invest in some meal replacement shakes in case you have a busy schedule and are rarely at home – never leave home without a meal handy just in case!

-List out your ten favorite and simplest meals according to your diet so that you can rotate through them to avoid boredom and keep it interesting

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