Browsing: Build Muscle

Lifting Weights Will Make You Bulky and Other Top Fitness Myths

“Will lifting weights make me big and bulky?” is a serious question considering the billion dollar fitness industry pushes images of women holding little barbells not lifting heavy weights. In this article, I will examine the top five fitness myths for women and prove that lifting weights will not make you big and bulky.

Myth 1: Lifting weights will make you big and bulky

Women are often concerned that lifting weights will make them big and bulky. This could not be further from the truth! Weight lifting is a great way for women to lose weight and create sexy, feminine curves. Women just do not have the levels of testosterone necessary to build bulky muscles. Instead of making you big and bulky, weight lifting will raise women's metabolism and give women sexy muscle definition. In fact, many celebrities and models can say that weight lifting is a crucial part of their workout.

Myth 2: Cardio is the best for weight loss

Many women would rather hit the treadmill for hours then perform back squats with the bar. The truth is that slow endurance exercises actually put your body in a catabolic state and can lead to muscle break down. Muscle mass built through weight lifting raises your metabolism and does a better job at keeping the fat away.

Myth 3: Exercise is more important than diet

Diet affects body fat percentage more than exercise. No matter how many miles you run or crunches you do, you will not have the toned body of your dreams if you eat poorly. Try to eat more lean meat, vegetables, and healthy fats. Cut out the foods that you know will not help you get to you goal.

Myth 4: Lifting light weights for many reps will give you the best results

Fitness advertising often depicts women using light dumbbells for many reps. For this reason, women think they should lift light weights for many reps in order to not bulk up and build long, lean muscle. In reality, lifting heavy weights for low to moderate reps will give women the fitness results they desire.

Myth 5: You can not skip meals if you want to lose weight

Conventional wisdom says that skipping meals can be detrimental to your diet but research proves otherwise. Many fitness professionals practice intermittent fast with no measurable reduction to their health. As long as you eat enough calories and eat the right foods, skipping meals is okay.

{ Comments are closed }

What Is So Good About Gaining Weight?

The first great thing about gaining weight is the fact that you are healthy. Having muscles and a fat percentage of 7-10% in males and 12-20% in females are extremely beneficial to the body because it helps fat soluble vitamins and minerals to be delivered all around the body more efficiently. Fat soluble vitamins are usually found in food you consume and are not produced by your body naturally. So, you need to not only eat it every day, but also to have a certain amount of fat in order to transport it around your body. Without these fat soluble vitamins and minerals in your body, you are more prone to falling ill. Even top class athletes face this problem and they conquer it by being in the healthy fat percentage areas through their post season and in their pre-season so that they can perform at their best without falling ill during training season.

The next great thing about gaining weight is being able to wear your clothes instead of being a walking hanger for them. Clothes are meant to make you beautiful, not the other way around. Even with the trend of people dieting until they are bone-skinny, the clothing that they wear just does not seem to bring out the apparel itself and that is why the designs are now so loud and obnoxious. Having muscles for a guy in the upper body region brings across confidence when you wear your t shirt or even your suit as it brings out signs of a reliable man like broad shoulders and comforting pectorals for the ladies to admire.

The last great thing about gaining weight is the reassurance that you can handle anything that life throws at you. When you are late and rushing for the train, it is wiser to be fit and have some muscles that can get you where you want to. Even if you are chased by stray dogs into an alley with a fence, at least you have the decent muscle capability to get you out of harm's way. Even if you do get into an accident, a well-built person is less likely to get seriously injured to the point of death as the muscle will tend up and protect the vital organs and skeleton. However, this is not the case for skinny and lean people. There are even cases where those people get out of bed with bruises around their joints and around places where the bones are closed to the surface of the skin.

{ Comments are closed }

3 Things to Do So I Can Gain Weight

The first thing to know about gaining weight is that you need to eat. That part seems easy enough but you would not believe the number of people who give up because they fail to achieve this. Eating more than what you usually consume is not as easy as one plus one but it can be made easier with a tweak in your diet. Instead of going all out on a single sitting of buffet and suffering the consequences of having indigestion or stomach ache, think about eating more times rather than more servings. Try to add one or two more small meals into your daily routine for the first two weeks or so. This is the adjustment state of your body getting used to the idea of ​​consuming more calories. This could include things like 2 slices of sandwiches or even a small serving of meat along with some fries. However, many have come to realize that the best food to consume as your additional meals is in fact milk. The reason is because milk is a liquid meal. Your stomach takes roughly twenty minutes to get the information to your brain from the time you start filling your stomach but that is so much more time than you would need to finish a glass or two of milk.

The second thing that is bound to work is to stay healthy. When you are sick, your body turns to alternative means of finding energy which could further reduce the mass you currently have on. This means that it will break down your muscle as glycogen, a byproduct of carbohydrates is stored. Your body will also break down fat which could potentially cause you to lose your appetite as there are fat soluble vitamins which now can not be transported around your body because it does not have enough fat to do so. Losing your appetite is potentially the worst enemy for someone looking to gain weight. The other enemy is the lack of proper sleep. Without proper rest, your body will also go into hyper-drive and become desperate for energy to keep the body going. Remember proper rest is attained when you sleep for a full 7-8 hours at one go and to wake up yourself.

Lastly, the unexpected tip is actually to exercise. The reason behind this unofficial hero is because exercise helps you to stay fit and gain muscle mass. Muscle is 3 times heavier than fat so it is better to pack on more of it rather than sitting on the sofa feeling lethargic all the time. The best training to do is not running but rather doing strength training either at home or at the gym. This causes your muscle to grow at a faster pace compared to all the other types of training.

{ Comments are closed }

Getting To The Goal Faster

In the grand scheme of things the way that society is going we are always looking for the 'easy way out,' or the 'shortest route possible' in order to get what we want. It is both a gift and a curse in just about everything that we try and do. That shortest possible route may lead us to work smarter, or it may go as far as preventing us from working at all. Whatever the case may be the bottom line is to maximize the time spent at the gym wisely.

As we traverse our local gyms a lot it can be much like a minefield. There are a lot of 'safe' exercises that we can do, and then there are those other exercises that can put our body in harm's way. It may not be that extreme, but the reality of serious injury from using a machine incorrectly is a very real possibility.

One of the notable occurrences at the gym is the people that tend to gravitate towards using machines that essentially restrict motion. Crunch machines, curl machines, leg machines- all of them will help you build muscle to the point where you do not have to be in there every single day, and realize what is called the 'afterburn'- a metabolic effect that comes after bouts of weight training.

While those machines will help you build muscle, one thing to caution you on is that they do restrict motion.

Why is that a problem?

When we lift weights we are trying to work to the point of failure. This failure point means that we have successfully exhausted that muscle group. When we are using a weight machine and we hit that point of failure there is no place for that weight to go. It then turns into a battle of who is going to give up first, you or the machine, and the machine is not made out of cardboard, so it could very well result in your next injury.

One way to prevent this from happening is to stick to using 'free' weights. Use dumbbells and barbells in space for various motions. Not only will this decrease the incident of injury, but it will also work a lot of the smaller muscle groups to help stablilize the weight resulting in a greater muscle gain and an even longer afterburn. Then, when you reach failure it is going to be a battle between you and the space you are moving within. Luckily, air does not put up much resistance indoors.

The next time you are at the gym swap out using those weight machines for free weights. Even if it means doing a lot less weight it will produce a greater gain.

If you found this article to be beneficial then check out Eating To Lose for more free information on dieting, nutrition, fitness, and lifestyle as it relates to your physical goals. There is even a plan to help you get started.

{ Comments are closed }

How To Get Stronger With Wave Sets

I am going to show you how to get stronger with wave sets today. Increasing your strength levels is very important for most fitness goals. Nobody every got worse at something by getting stronger.

One fantastic method to use to get stronger is something called Wave Sets. These are sets that use less reps with each set but more weight. To help explain this I have shown an example below:

Set 1 – 8 reps with 50kg
Set 2 – 6 reps with 60kg
Set 3 – 4 reps with 70kg

As you will see above, each set uses fewer reps with more weight, this makes for a very effective way of getting stronger. This is waves at their simplest but there is more to tell you about what makes them so great for increasing strength.

Different Rep Ranges With Wave Sets

The example of a wave set shown above is only one rep range variation. You can find other variations below:

8, 6, 4
7, 5, 3
5, 4, 3
5, 4, 3, 2, 1
3, 2, 1

There are other rep ranges you can play around with, but the options above give you the idea. The sets at the top of the list will work more for muscle mass and size (with strength as well of course). The sets at the bottom will work more for pure brute strength. The 3, 2, 1 wave set will work best for strength.

Wave Loading

Hopefully you now have a good understanding on waves. The final chapters are a very important part about loading or weight to use during your lifts.

The idea here is to keep adding weight until you can not lift any more. A great way to do this is to do multiple sets. For example your sets will look like this: 5, 4, 3, 5, 4, 3. This would equal 2 waves completed. I'll put a complete example below with weights used to makes things clearer.

Set 1 – 8 reps with 50kg
Set 2 – 6 reps with 60kg
Set 3 – 4 reps with 70kg

Set 4 – 8 reps with 60kg
Set 5 – 6 reps with 70kg
Set 6 – 4 reps with 80kg

Set 7 – 7 reps with 65kg

As you can see from the example above; there are 2 complete waves with increasing weight on each wave. On the second wave (set 4) you start over but use more weight.

In the above example a third wave was attempted but failed to reach the target of 8 reps. This is when the exercise should finish!

This is what makes wave sets so effective – you move through the wave sets with increasing weight then stop when you fail to reach the target reps.

How To Use Waves Sets In A Workout

Let's have a look now to see how to get stronger with waves in your workouts. They good news is that they can be inserted into most workouts with ease.

Where you would normally do your strength exercise you would insert waves here. This should be on the big exercises like the squat, bench, deadlift and row.

For each exercise you want to do around 2 waves which equals about 6+ sets. This means the first wave will use slightly lighter weights and the second wave will work you hard.

If you can do 3 total waves (9 sets) in a workout; you are starting of with too light weight and you should increase the weight.

{ Comments are closed }

Weight Training for Muscle Vs Weight Training for Fat Loss

Every fitness program should include weight training, or some other form of resistance training, as it will be effective for improving the composition of the body.

Weight training aids in muscle growth, contributions to fat loss, increases the metabolism, buildings athleticism and enhancements strength. Regardless of your personal goals you can use weight training to achieve them.

That being said, you'll want to structure your weight training plan in such a way that it specifically caters to your goals.

For instance, if you are an endurance athlete, like a boxer, you do not want to spend the major of your time training for strength.

On the other hand, if you're training for a power lifting competition, it is not going to do you much better to train like an endurance athlete.

For some, the goal is simply physical. Maybe you want to build muscle as fast as possible. Or perhaps losing fat is your primary concern.

The way you structure your weight training plan can have a significant impact on your results and needs to be given the attention it describes.

I'm going to tell you exactly how you should be weight training for achieving the most common fitness goals. First, though, I want to clarify a common misconception …

The Light Weights for Toning Myth

A popular idea that floats around the bodybuilding and fitness world is that the way to tone your muscles and build definition is by lifting lighter weights for a high number of reps.

As I will address a little later, training with lighter weights can aid in the process of toning, but the main factor that determines your level of muscle definition is body fat.

Extreme muscle definition comes from having low levels of body fat. Period.

If you want to be ripped and defined, you'll definitely want to implement a weight training plan that's consistent with that goal. However, your primary focus should be on maintaining a caloric deficiency so you can continuously shed body fat until you've achieved a level of muscle definition that you're satisfied with.

I will cover lifting with lighter weights in just a moment, but toning is not one if the primary benefits of lifting lighter weights for a high number of reps.

Now that you know the truth about building muscle definition, let's look at how your weight training should be structured for optimal fat loss.

Weight Training for Fat Loss and Endurance

Weight training for fat loss is not too complicated.

Since fat loss is absolutely accomplished through maintaining an elevated heart rate, when training for fat loss you need to structure your weight training in such a way that your heart rate being elevated is factored into the equation.

This can be achieved utilizing several different methods:

  • Circuit training
  • Supersets
  • High rep training
  • Minimizing rest between sets

Let's look at this list in greater detail.

Circuit training is nothing more than cycling through a list of exercises. A sample circuit training exercise list would be something like this:

  1. 20 Jump squats
  2. 25 Crunches
  3. 10 Lateral shares
  4. 40 Jumping jacks
  5. 15 Burpees
  6. 10 Tricep push downs
  7. 15 Lunges (on each leg)

Running through this list would complete one circuit and you'd simply complete as many circuits as you desire (or as you have time for).

Supersets entail performing two different lifts, that each target a different muscle group, with alternating sets until all sets of each lift is complete. Ideally you would not rest at all in between sets, but you may have to work up to this if you're endurance is not ready for it yet.

An example of supersets would be alternating between bicep curls and barbell rows with little or no rest between each set until all sets of each lift has been completed.

Circuit training and supersets utilize the concept of resting for little or no time between sets, which is a great way to elevate your heart rate and keep it there.

This does not have to be done with circuit training or supersets. Regardless of the specific weight training plan you're following, if you're resting for a minute or less between sets you will be able to maintain an elevated heart rate and burn fat while weight training.

Of course, when training for fat loss, performing some kind of conditioning exercise (cardio) is important as well. I'm not going to cover cardio workouts in this article, but for the best cardio fat burning results you should try to get in your cardio workouts first thing in the morning, before eating anything, or immediately following your weight lifting.

These are the times when your blood sugar levels are at their lowest and will lead to fat oxidation occurring at a faster rate than at any other time throughout the day.

Before I move on I also want to remind you that fat loss is only going to be possible through maintaining a caloric deficiency.

It does not matter how you structure your training plan, if you are not eating for fat loss by maintaining a caloric deficiency, losing fat will not be possible.

Weight Training for Maximal Muscle Gains

Understanding how to train for maximum muscle gains requires a basic knowledge of muscle growth – also known as hypertrophy.

There are two different types of muscle hypertrophy:

  1. Myofibrillar hypertrophy
  2. Sarcoplasmic hypertrophy

Myofibrillar hypertrophy describes the addition of muscle tissue to the body, while sarcoplasmic hypertrophy increases increasing the volume of sarcoplasmic fluid the muscle cells can hold.

Most bodybuilders tend to focus on one or the other type of hypertrophy – not both.

By doing this they are actually cheating themselves out of getting the maximum muscle building benefit from their weight training. If you're concerned with packing on muscle mass and size as fast as possible you absolutely must train for both types of hypertrophy.

But how do you do that?

You can actually achieve maximum hypertrophy in a variety of ways, but the bottom line is that you need to be training with light weights for a high number of reps (8-11) and also training with heavier weights using sets consistent of a low number of reps (3-5).

This is because myofibrillar hypertrophy is best accomplished training with heavy weights and low reps and sarcoplasmic hypertrophy is best accomplished with lighter weights and high reps.

As I said above, this hypertrophy combination can be achieved using a few different methods. Here are a couple of my favorites:

  • Starting with a weight that leads to failure in 9-11 reps for the first set of a lift and adding weight for each subsequent set until I reach a weight that leads to failure in 3-5 reps for my final set
  • Lifting heavy for sets of 3-5 reps for a full week and then lifting light for sets of 9-11 reps for a full week

The first option above is the best option because it effectively incorporates the full spectrum of rep ranges as you move from 9-11 reps down to 3-5. But it's worth noting that it can be a pain to have to switch weights in between each set.

Most individuals want to build muscle also want to focus on quickly building strength as well.

If this describes you, a good plan of attack would be to lift heavy for 2 weeks for every 1 week of lifting lighter.

Train for the Results You Desire

Depending on whether you want to build muscle mass, lose body fat, gain strength, or increase endurance, you now have the information you need to get the results you desire.

For those who are serious about their training, just going to the gym and lifting weights simply is not going to cut it. You need to understand how to structure your training plan in order to admit the change on your body that you desire.

It does not matter what results you're after, there's a weight training plan that will get you where you want to go and hopefully I've given you the guidance you need for constructing a weight training plan that's perfect for you.

{ Comments are closed }

The Best Exercises for Developing Your Back Muscles

The muscles in the back are largely ignored by beginner bodybuilders. This is mostly because the muscles in the arms and chest are seen as more glorious and are then given a disproportation training focus.

While it is true that big biceps and bulging pectorals have a certain “wow factor” about them, having well developed back muscles can also have a similar effect and will make a huge difference in your physical appearance.

Have you ever seen someone with a broad and muscular back and thought, “Boy, they sure do not look very strong.”

I highlyly doubt it.

Even though the back is not given as much attention as other muscle groups, nothing screams power and strength like wide lats, a thick lower lumbar region and bulging traps.

Technicalities of Training the Back Muscles

One reason bodybuilders decide to place the back muscles way down on their list of training priorities is the fact that they do not see the same degree of results as they do when training their arms, chest or legs.

It's important to remember that the back muscles have the same capability to grow and develop as every other muscle group on your body. The problem of lagging back muscles typically stems from lack of training frequency and from not effectively targeting the back muscles while training them.

For instance, when doing one-armed dumbbell rows, most people end up giving their biceps more of a workout than their lats because they're curling up with their arm instead of pulling back with their elbows.

With just about every exercise that intends to target the back muscles, if they are not done properly the intensity of the movement will be transferred to somewhere other than the back.

Let's look at the best exercises for fully developing the back and how to perform them for maximum muscle building effectiveness.

Pull Ups

If you ask a random guy at any gym if they know how to do a proper pull up, they'll look at you like that's one of the dumbest questions they've ever asked. Ironically, most would get under the bar and do it completely wrong.

The biggest mistake people make when performing pull ups is by hanging directly under the bar and maintaining a straight up and down torso through the entire range of the movement.

This shifts the emphasis from the back to the biceps.

The way to avoid this is by puffing the chest forward as much as possible and concurring the lower back inward by “leaving back” with your upper body.

Then, the act of pulling yourself up should be done by pulling your elbows downwards and squeezing in on your shoulder blades.

This is how you perform a proper pull up.

Pull ups are one of the most effective exercises for developing the lats and forming the “V” shape that bodybuilders strive for. But they must be done correctly.

You can also use varying grip widths when doing pull ups as a means of training a greater cross sectional area of ​​the lat muscles than if you only used a single grip width on all of your sets.

Barbell Shrugs

Barbell shrags are not very technical per se, but they're the absolute best lift for developing large trap (trapezius) muscles. The trap muscles are located between the neck and shoulders and extend to about a third of the way down the middle of the back.

A set of highly developed traps gives an appearance of power and intimidation.

The reason barbell shrags are so good at developing the traps is because it enables you to use more weight than other lifts that target the traps would allow, so placing maximum intensity on the trap muscles.

The key to performing barbell shrugs is to keep your arms fully extended and lift the bar upwards by rounding your shoulders back and upwards. You'll also want to be conscious about not going too heavy on the weight and limiting your range of motion.

Placing too much weight on the bar will prevent you from bringing the bar upwards as high as possible, which can hinder your trap growth and development.

In other words, be sure to use a manageable weight with a full range of motion.

Bent Over Barbell Rows

Like pull ups, bent over barbell rows is another exercise that targets the lat muscles. While pull ups predominately target the upper lat muscles, bent over barbell rows target the middle and lower regions.

You'll start this exercise by bending over the bar and gripping it with your hands about shoulder width apart. You will then lift the bar off the ground until you're standing straight up and down.

While bending your knees, you will lean forward until reaching a 45 degree angle, with your chest out and your lower back concaved inward. At this point the bar will be handing at about knee level.

You'll then perform the movement by pulling up with your elbows and squeezing your shoulder blades together.

Just like when doing shrugs, you want to start with a manageable weight and be careful not to overload the bar too soon when doing bent over barbell rows.

Putting too much weight on the bar can cause lower back injuries, compromise your form, and will take away from the back-building effectiveness of this lift.

Do not Ignore Your Back Muscles

This is by no means an exhaustive list of back exercises, but the exercises we've covered in this article will have the greatest impact in terms of building out your back muscles as fast as possible.

If you want a physique that exudes symmetry, power and strength, having a developed back is absolutely essential.

The only way to make that happen is by treating the muscles of your back like any other muscle group by training them often and training them with proper form.

{ Comments are closed }

Fitness Tip: Should You Get Rid of DOMS

Recently, I've talked to some people who started working out again after a long lay off. One of the things I talk about with them is about DOMS (Delayed Onset Muscle Soreness). What this is basically, is the pain you feel in your muscles a day or two after you work out. Now, let's be clear, I'm not talking about a pain that makes you feel miserable, but more of a pain that makes you chuckle when you move that particular muscle.

If you work our regularly, you know what I'm talking about. If you do not and want to experience this DOMS thing, then all you have to do is stand up and do about 50 deep knee bends right now. Then, when you wake up tomorrow or the next day, that soreness you feel in your legs and thighs is DOMS. See how simple I make things? If you want to know all the scientific stuff on what causes it and such, then you should research it elsewhere, I do not particularly get into details here, OK?

So now that we all know what this DOMS stuff feels like, the next question is how do we stop it from happening? This answer may surprise you and it may make you mad, but if you've read my stuff and followed my teachings, it should not surprise you. What I say about stopping DOMS is NOT TO DO IT!

Oh sure, that soreness feeling may not be the most pleasant, but it should tell you that you ARE doing something to your body, and that something is good!

Others have stated that getting a deep tissue massage is good for making that feeling go away. Others have said drinking a lot of water will “take away” the soreness, so to speak. I've even read that eating certain kinds of food helps decrease that sore feeling.

All those may work, in fact I encourage you to do all three, but in terms of getting rid of or stopping stopping DOMS from happening, I say no way, notta, is not gonna happen in my world.

Why? Because DOMS are, in my humble opinion, a good thing! They keep you honest, they keep you knowing that you're doing something, they are a good measure of your workout routine.

Let's face it, if you did not get them, then how could you possibly know if what your doing is working for you? Pushing your body to do more and more is a good thing, within reason. No one is going to tell you to train to be an Olympic athlete, but training your body to be better and better is what we should ALL be doing. Oh, and here's a big secret, the best way to get rid of DOMS is to keep working out, which is also a way to get them. Just one of those exercise paradoxes I guess.

So to that I say, bring on the DOMS! Learn to love them, accept them, embrace them. As long as you feel them, you will see positive improvements with your body.

{ Comments are closed }

Three Things That Will Help You On The Road To Gaining Weight

If you asked someone how you could gain weight, the majority of folks would determine you to be crazy. Their thinking is, “why would anyone want to gain weight?” For that reason, most folks do not understand the concept of gaining muscle mass. Losing weight, on the other hand, they understand and there are all kinds of advice available.

Of course, most folks will say you need to consume more food if you want to gain weight. After all, the body will gain more weight when it consumes more calories than it actually uses. Basically, if you eat more calories than you burn off / exercise off, you'll gain the weight.

What You Must Do To Start Gaining Weight

1 – Talk To Your Doctor

What you should do first is talk with your doctor about why it is you can not gain weight. Some medical conditions make it next to impossible to gain weight. If you've got a medical problem, then the ratio of how many calories you consume to how many calories you burn off is non-existent and has no meaning. However, if you learn that you're free of any health complications, then you should fairly easily gain weight. But, as you probably know, there is a big difference between gaining fat and gaining muscle. We are interested in gaining a healthy weight, under the form of lean muscles. Couch potato people wanting to gain weight do not need advice: snacks, ice creams and pizzas are already their best friends – so we will not talk about gaining unhealthy pounds.

2 – Determine Your Calorie Amount

What you also need to do is find out how many calories you need to maintain your body weight. Women need to multiply it by 12; men need to multiply it by 15. The number you get is the amount of calories you must consume every day just to keep the weight you are at, based on your current physical activity.

If you want to gain more weight (say one pound) every week, you need to consume an additional 500 calories every day and not increase your physical activity level. When you do more exercising, you'll need to increase the calorie consumption to more than the extra 500 calories of course.

3 – Determine A Quality Muscle Mass Supplement

People wanting to increase their weight, let's take fitness pros and bodybuilders, usually turn to protein rich supplements, like whey or whey isolate. It's really easy to find such supplements in your local drugstore or on the internet (there are plenty of supplements sold on the net. Whey is one of the best supplement you could choose if you want to gain muscular mass. Check out some reviews on the net and make an educated choice.

{ Comments are closed }

Am I Destined to Stay Skinny Forever?

The simple answer to the question is no. Achieving it however, requires a persistent heart and a willingness to be focused on the goal. Gaining weight without growing fat is not just about eating all the junk food available all day long, it is about growing lean muscle mass which will enable you to stay healthy and gain weight from lean muscle mass. Here are some tips on how to gain weight.

First of all you must understand the life of an ectomorph. You have a high metabolism rate and that means you need to consume a lot more calories in order to ensure that you gain weight. This can be done in 2 ways, eating food with complex chemical chains and eating more meals. Eating food with complex chemical chains means that the body is never starved of nutrients and that will not become catabolic by using the glycogen in your muscle as energy. This ensures the muscle mass you put on does not become food another day. Eating more meals a day means that you are putting more calories into your body and then it benefits your body by having energy to burn instead of using glycogen also.

The next thing about gaining weight is a change in lifestyle. In the current day and age we live in, there are so many distractions which will captivate us from catching up on precious sleep. This will result in the body going through a catabolic state as well as having a weaker immune system. Both of these are potential problems which will cause you to lose your muscle mass.

The next thing about gaining weight is consistency. It is a human trait to keep tweaking everything because we assume that the knowledge we know today will help speed us forward to the goal faster tomorrow. This is not always the case and if you keep tweaking your habits, it is hard to realize what works when you keep changing the actions around. Some productive efforts may even be discontinued which will inevitably result in unsatisfactory results.

Last of all, keep weighing yourself and watch your belly. It is a general rule of thumb that if your belly is growing and other parts of your body are not, it is usually a result of an exercise plan which is not challenging enough major muscles to make it grow. The next rule is that if your body is gaining mass and your stomach remains relatively the same, stick to what you have and keep doing it until you succeed. The reason is because you stumbled upon the sweet spot to use the food you are consuming efficiently to gain the lean muscle mass you need to pile on those weights.

{ Comments are closed }

Why Am I Not Growing After Eating So Much and Training So Hard?

Eating hard and training hard are the two major pills in gaining weight and muscle mass. But it seems that people have gone off track and stumbled into a ditch where growth is no longer in sight. The reasons for stalling are many, but let us first find out what are the usual culprits.

The largest culprit for stalling is usually a lack of rest. Even with the best training workout and diet, rest is always part of the equation. However, people tend to downplay the effects of proper rest and thus growth always seems to come at a hefty price or simply take too long that they usually give up before reaching their desired goals. A good rest is described as an uninterrupted deep sleep where one is not aroused by any external factors but rather by the individual waking up completely refurbished by himself or herself. In layman's term, it means getting 8 hours of uninterrupted sleep and waking up on your own. In this age where everything is flying by so quickly, we tend to stay up late and wake up early, compromising our immune system and our goals to gain muscle mass.

The next culprit on the line-up is poor form. Poor form causes undesired body parts to “lend” a hand so that it can accomplish the exercise. This compromise could lead to injury which could make you put off training or cause the wrong muscle group to grow.

Next, we have poor diet as a culprit. Poor diet without the essential vitamins and minerals to aid in the digestion of the required resources will lead to less growth as the body undergoes tremendous stress in order to grow. When nutrition is bad, the body needs to work doubly hard just to keep up with surviving and then growth could elude you.

One thing to take note of is how often you train. Over-training could also slow you down rather than speed up the process. This can be drastically avoided by scheduling training 48 to 72 hours after your previous training so that you will be fully recovered to train again.

Last of all, consistency is the worst enemy. People tend to give up too easily when they see small results forming over the horizon and jump off a system that works to the unknown to source for a faster way to attain the goal. This makes it difficult to draw a comparison on which system works and will generally cause people to give up when the new system they chanced upon gets them similar or a smaller result than the previous one.

{ Comments are closed }

Why Do Some People Stay Skinny Despite Eating So Much?

Ectomorphs are people who are lean in physique and are usually envied by the rest for their ability to burn through calories like a hot knife through butter. The reason behind this godly ability is their high metabolism and this will explain why this is the case.

The first thing we will talk about is calorie take. The metabolism of an ectomorph is liken to a train station; always busy and going somewhere. Likewise, food is always digested quickly as their body is always in high risk of falling into catabolism. An ectomorph has little muscle because the body is in such a constant need for energy that it turns to breaking down the fuel in the muscle, resulting muscles to receive little nutrition and then break down. You can also replicate this process by consuming food up to 6 times a day. This will result in your body spiking the metabolism rate and then burn through more calories. Imagine this in the form of numbers. Let us just say that you consume 1000 calories a meal three times a day. Let us also assume that the energy required to break down the food at each meal is roughly at 100 calories. This will result in 900 calories at the end of the digestive process to be used by the body daily. Let us also assume that your daily requirement of calories is at 2400 every day. This will result in an excess of 300 calories a day. Similarly, if your intake of calories remains at 3000 calories but is ever taken 6 times a day, the calories left after each digestion process would be a 400, resulting in a total of 2400 calories a day, meeting your daily calorie requirement.

The next thing about an ectomorph is that it uses energy up very quickly. Due to the nature of the body pushing the much needed nutrients at such a rapid pace, an ectomorph does not need to worry about their body storing the leftover nutrients as fats. This can also be replicated through exercise. The best kind of exercise to increase the demand for calories is to do short bursts of heavy weight lifting. This is because it affects a lot of muscles at once and then there are a lot of places these nutrients need to be delivered. The recommended exercises for this territory are flat bench press, barbell leg squat, dead lift, bend-over row, standing shoulder press and weighed chin up. This will cause the body to burn through calories easily. Coupled with a proper 8 hours of rest, your body will acclimatize to this territory which will burn through calories easily while keeping your body at the peak of its metabolism curve.

{ Comments are closed }

Why Do You Do Barbell Squat to Grow Big?

Barbell squat has been named the king of the Big 3 since men started paying money to go to a gym and lift heavy weights. The hype behind the title bears strong reason to make sure that you will never stop growing. Here are the reasons why you should integrate Barbell Squat into your workout regime.

Your legs are the base of your body. Without a strong foundation to support the well crafted body above, this will result in a whole bunch of problems ranging from a low metabolic increase to bad posture and even injury. Regardless of what your fitness goals can be, your legs are always part of the solution. Since you are training to grow big, having a strong base that is on the Frontline growing stronger will definitely benefit you tremendously in ensuring your time goes according to plan and prevent any unwanted stalling.

A barbell squat is not an exercise you can pick up immediately when you step into the gym. However, it is an exercise that will safeguard you during the trainings you put your body through. If you master your squats like a fitness professional, I can assure you that you will seriously hurt your back and observe good form. The reason being is that the exercise itself will teach you how to flex your back, protecting your spine from unnecessary pressure and bad form. This well mastered posture will also be transported through to your isolation exercises like bicep curl, where many people thrust their hips in order to jerk the weight up. If your form is good, you will know that this form is bad as a result of a greedy heart going for a weight you are currently not prepared to carry and then protecting you for years to come.

Lastly, a barbell squat stimulates a lot of muscle groups along with your legs. A barbell squat requires you to use your back to protect your spine when lowering the weight, your shoulders and your traps to be activated to keep the barbell from rowing down your back. This compound exercise will not only spike your metabolism, but also warm up the rest of the supporting muscle groups so you can save time at the gym. Remember training long in the gym is not an advantage as your body will turn catabolic and start depriving your muscles from much needed nutrients. Keep your training under an hour and you will see growth faster compared to training 2 to 3 hours each time.

{ Comments are closed }

Why Do Some People Stop Growing After Going to the Gym?

Progress is the way of life for anyone who exercises, especially for someone who is doing resistance weight training at the gym. But why do most people stall at a certain weight and do not improve anymore. There could be several under reasons for stalling to happen. Stalling comes in two ways, either from the inability to push or pull more weight or the inability to do more repetition.

In short, all the problems that cause stalling are because of a break in the system of your workout. The largest contributor is incorrect posture. An incorrect posture will lead to training the wrong muscle and that is why you do not see the progress anymore. What is worse is when you injure muscles like your legs and back which causes a habit of them stepping in whenever the weight is too heavy, resulting in them becoming weaker due to the fact that you do not use them properly. If your base is weak, it will no longer accept any more weight to bear on the top and that is why you could be stalling. Take off the weight along with ego and restart by doing extremely lightweight, preferably only with the barbell or the lightest dumbbell in your gym. Put the pride away or you will retire from training in the gym.

The next reason you would could also be the workout itself is not fully rounded. Imagine that you are training for hypertrophy for your muscles and you see progress and add up more weight for you to push or pull. Soon, you realized you are adding less weight and in the end, you will hang at a certain weight. This could mean that it is time for you to change up your exercise. Unless you are training on strength and taking a diet where you gain weight, you can not simply do the same workout again and again and expect growth because everything you require requires strength as a pillar inside to progress. So you will just have to settle with changing up the exercise since you have already plateaued on that exercise for now. This also affects people who are training endurance at the gym with high repetition and low weight used.

Lastly, it could be your diet. If you are training long hours at the gym, it could be your downfall instead of progressing you. The body enters a catabolic state an hour or more after intensive exercise at the gym which leads to your muscle breaking down as the glycogen storage in your muscles are stripped of fuel. The second mistake is consuming less of what you need. This is a sure fire way for you to demoralize and stop yourself as your body only grow when there is sufficient vitamins, minerals, protein and fuel. Lack any of these and soon you will see yourself staying the same size no matter how much you train. The biggest mistake I see when it comes to recovery is the fact that people do not rest enough. They over-train the muscle by training the same muscle again within 48hours or they simply do not sleep enough each night. Muscles grow mostly in your sleep so please stop hampering your growth with the late night movie and the late night up in front of your laptop.

{ Comments are closed }

What Is the Best Natural Food to Eat to Gain Weight?

The best food to consume so that a skinny person can gain weight is definitely milk. Milk has amazing properties that benefit any animals. The benefits are so overwhelming that even infants keep it and grow at such a rapid rate. Here is why milk is extremely useful for you to gain weight.

Milk consists of all three nutritional elements for a skinny person to gain weight. They are whey, casein and fat. Whey helps in immediate repair of the muscle up to an hour. Whey is extremely beneficial if it is taken at breakfast and also after the workout to begin the repair process immediately. This property is so bought after that even supplement companies have gone into research and the isolation of whey to benefit the buyer. Casein is the second line of defense. Casein ensures that there is always enough protein for the body to convert into productive materials to repair your muscles throughout the day. With a chemical breakdown time of 2-4 hours, casein ensures that an average person who just consumes casein at the regular mealtime will never be short on protein itself. Similarly, casein is also very well maintained after weight lifters and body builders and is sold by supplement companies in an isolated form. Lastly, fat ensures that the body does not turn on itself and deprive the muscles from glycogen whenever it feels that it is lacking in energy. Having a healthy level of fat of 7-10% in males and 12-20% in females ensures that the person will remain healthy. This is because some nutrients are fat soluble and so with an insufficient amount of fat in the body, the body will have a higher tendency to fall ill, destroying all the muscle mass that you have worked so hard for.

The reason why this is the miracle food for skinny people to gain weight is also because it is found in liquid form, making it easier for a hard gainer to pack on the pounds without the feeling of vomiting. Many find it difficult to overeat on a daily basis of solid food as the body tends to reject when the stomach is full of food. Being a liquid, it will pass through the digestive system quickly so that it tricks the brain into thinking that it is hungry once again. Liquid diet also ensures that the body utilizes the nutrients more quickly compared to solid food. This in turn ensures that the body does not attack the muscle to get the much needed energy source it lacks.

Lastly, the reason for milk is because it can be easily and is inexpensive. Compared to the supplements, milk is a guaranteed way to put on weight without all the messy mixing of the supplement and the hassle of juggling the different kinds of supplement and their preferred time of consumption. Being inexpensive is the largest key asset in the arsenal of a skinny person wanting to gain weight. This is because money is hard to come by and with such an effective tool which is inexpensive, you can concentrate on gaining weight instead of the hassle of deciding which supplement to buy or take amidst the hype around weight gaining products.

{ Comments are closed }