Best Tips to Help You Gain Muscle Mass Fast

It seems as though many more people are becoming interested in health and physical fitness. Individuals of all ages are searching for ways to improve their diets, lose weight and define their physiques. The best way to define your body is by learning how to exercise properly and moving your weight loss regimen into high gear. Today the hottest trend is for an individual to shed those unwanted excess pounds and attempt to gain muscle mass fast.

You can not just go to the gym and expect your body to change without understanding what you need to do. Weightlifting and resistance exercises will help you build muscle and eliminate the excess fat. Begin with light weights that you can handle easily. Once you have established the proper form and mastered the correct number of repetitions you can exchange those lighter weights for weights that are going to provide the physical challenges that are necessary to build muscle. It is important to remember that you should always increase the number of reps in a set of exercises before you attempt to move to heavier weight.

Free weights such as dumbbells and barbells are more challenging than the weights that are attached to resistance machines. You will also be required to perfect your weightlifting form when your workout includes this type of equipment. If you want to gain muscle mass, you will need to concentrate your efforts on exercising with free weights. Study yourself in the mirror and make sure that your posture, posture and lifting techniques are correct. You can also ask for assistance from a personal trainer, study weightlifting videos on YouTube.com, read books or get advice from more experienced gym members.

Cardio exercises such as running, aerobics, treadmill sessions and jumping rope are going to speed up your ability to burn fat but these exercises will not help much with gaining muscle mass. Your gym sessions need to include workouts that are going to challenge your muscles to the point of exhaustion. This is commonly known in the bodybuilding world as muscle failure. You will need to perform 3-4 sets of 12-15 reps for each of your exercises. These numbers are designed to help you replace that undesired fat with the lean muscular definition that is going to demand attention from others.

Isolate your muscle groups and work different groups on different days. For instance you could work your upper body (biceps, triceps, pecs and lateral muscles) on Mondays, Wednesdays and Fridays. On Tuesdays and Thursdays you could concentrate on building the larger muscles in your glutes, thighs and calves. If you prefer a full-body workout regimen you should give yourself one full day of rest in between each of the exercise sessions.

When you are trying to build muscle you have to exercise at least 3-5 times a week. Never perform weightlifting routines on consecutive days because your muscle tissue must have at least 24 hours to repair and rebuild. Each time your muscles undergo the recovery process the tissue is going to be stronger, thicker and larger. Males have more testosterone than females and it is easier for them to get bigger muscles.

Eliminate unnecessary carbohydrates and fats from your daily diet and add more healthy protein to your meals. You can obtain protein from nuts, dairy, whole grains, lean meats and special dietary supplements. The extra protein is going to be used by your body to build the strong muscle tissue you want. You should also be eating 4-5 small meals each day instead of your usual 2-3 meals. Spacing the meals throughout the day will help stabilize your metabolism, control your food cravings and provide the continuous fuel your body needs for your exercise and weightlifting routines.

Each workout session should only last for 45-60 minutes for maximum results. On the days that you are not lifting weights you can still perform cardio routines or focus on improving your abdominal muscles. These tips will help you gain muscle mass fast and create the strong physical definition that you crave.

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BSN Syntha 6 Protein Powder Review

BSN Syntha 6 is considered an ultra – premium lean muscle protein powder which is available in 20 creamy delicious flavors. Packing in lean muscle is not just easy but it is also more delicious compared to other brands. It is designed for individuals who want a protein shake that can meet their dietary needs as well as reach their nutritional needs to increase muscle mass as well as improve his / her physique.

How does BSN Syntha 6 work?
This is a standard whey protein powder and can be used as a meal replacement, pre or post workout shake. Syntha 6 is composed of protein and amino acid matrix which is whey protein concentrate form milk and soy. Whey protein is considered to be the best protein source ever since it is easily digested high quality protein that the body needs to develop more muscle mass.

The right type of protein is essential in efficient protein synthesis. Protein is the building block of building muscle mass and naturally, when you want to grow more muscle mass, you would want to use the best. Only Syntha 6 can enhance muscle development and growth. Aside from growing muscles, there is also a much needed energy boost from Syntha 6 that you will not get from any product and that is because of the anti-catabolic nature of this amazing protein mix.

What are the pros and cons of BSN Syntha 6?
Most consumers who have used BSN Syntha 6 liked the way this protein supplement works. Having the ideal protein mix work for your advantage can definitely make all the difference in developing muscle mass. Syntha 6 also tastes incredibly better than most protein shakes and may even be added to your favorite drink or to milk for a creamier and more effective delivery system. Another pro is that Syntha 6 taste great! There are a lot of flavor varieties to choose from and from the one's that I've tried, they are all awesome.

The disadvantage of this protein is that it is just protein, period. No other vitamin or important nutrient is present making it more expensive than other protein supplement brands. The need for a more complete and more aggressive formulation is sometimes more appealing to consumers and then with just protein on your list can be a bit disappointing.

Conclusion:
BSN Syntha 6 is the most developed protein synthesis supplement on the market with an admirable protein ingredient list. It is certainly commendable to anyone who wants to increase lean muscle mass easily and with the least possible time and adverse effect. However, if you have a health condition or taking any medication for an illness, consult a medical professional regarding the use of Syntha 6.

Remember that for a protein supplement to work, it must be together with the right diet, an efficient exercise routine and a healthy lifestyle. Syntha 6 will work for as long as you make it work through all of these components of the right muscle building plan.

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Tips To Help You Bulk Up Faster

In general, muscle growth ends by the time we reach our late teen years. From that point on, we have to make a conscious effort if we wish to see continued growth in our muscles. The surest way to bulk up your muscles is through weight lifting. Then again, if you want to build muscle faster, here are some suggestions to bear in mind.

Eat more – If you want to get buff, you have to increase your caloric intake. Asertain your recommended daily calorie intake and add 500 calories to that number. Remember not to eat way too much though as excess calories will be stored in your body as fat that could hide muscle growth and definition. Be sure to eat around 1 to 2 grams of protein for each pound of your body weight since this nutrient is necessary for the repair and growth of your muscles. In addition, remember to consume on a regular basis. Dividing your calorie intake into five to six meals offers you the energy to build muscle and the higher metabolism boost to torch the fat covering your muscles.

Try not to perform too much cardio – To get rid of fat but get ripped, limit your aerobic activities to two to three days per week. As opposed to a lot of time doing aerobic activities, make sure to keep it around 30 minutes for each session.

Choose either a split routine or a full body workout- Many people who want to bulk up isolate a particular muscle group per session. Unfortunately, this will not give you the best results. What you must do instead is to perform whole body training in a single session or focus on the upper body in one session and your lower body in your next trip to the gym. Remember to modify some aspects of your routine on a monthly basis or so. You can alter the number of reps you do, your resting time between sets, or the routines you perform. By doing these, your muscles will be continuously challenged.

Avoid injuries – Injuries can delay or even prevent you from obtaining your thought after physique. To avoid injuries, remember to perform stretching before weight lifting.

Try supplements – One of the most useful products you can buy nowdays is Xtreme NO. This supplement improves nitrous oxide flow, so your muscles get more oxygen, which is required for growth. Xtreme NO can do this because it contains L-arginine which is changed into nitric oxide once in the body. Nitric oxide causes blood vessels to open wider and thus enhance blood flow and oxygenation of your muscles.

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How To Build Muscles In A Few Steps

Many people want to know how to build muscles, but do not know exactly where to start.

Take note that building defined muscles will not happen overnight. This is because staying fit is a lifestyle that has to be maintained. In order to build and define muscles, it is very important that one utilizes the right type of exercise.

Now, the first part of the body that one should work on would be the upper body, because this is the easiest part to work out. The upper body includes the shoulders, the chest, the back, and the arms.

There are exercises that one can do at home without having to lift weights. Such exercises use the individual's own body weight. A good example of such an exercise would be pushups.

Pushups would be the best exercise for the upper body as it works the back, the shoulders, the arms, and the chest all at the same time.

First, one should do regular pushups where the arms are positioned at shoulder length and then, using the strength of the arms for balance, the body is slowly lowered down to the ground and slowly pushed back up again. From there, the individual may do two other variations of the pushup.

One variation would be where the arms are extended slightly past shoulder length. In other words, the arms are extended farther away from the body in this variation then when performing the regular pushup. This variation would concentrate more on building the back and the shoulders.

Another variation would be where the arms are positioned really close to the body, near to the chest. This is much harder than the regular pushup and the first variation. This variation would concentrate more on the chest muscles, the biceps, and of course the triceps.

The next thing to work on is the core or simply the abdominal area. The best way to work the abdominal area would be to simply do sit ups. Doing three sets of both straight and side sit ups of around ten to twenty reps daily will make a big difference.

The last thing to do to complete the process is to concentrate on the legs. One way to build muscles in the legs would be to squat daily. This should include at least twenty reps of squats in about three sets. These squats will strengthen and enlarge both the thigh muscles as well as the shin muscles.

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Things Your Trainer Will Not Tell You

In the start of a new year many of us have the same resolution to get into better shape or to get healthy, and while it is great to think that way many of us also need a little help in getting there so, what do we do ?

We enlist the services of a personal trainer.

There are a lot of good trainers out there- people that have gone to a degree-granting university for things like exercise science and physical therapy so they know the inner workings of how your muscles and joints are supposed to move. If you are looking for someone to be your trainer at your local gym, I would start by looking for someone with a college diploma hanging on the wall.

Outside of that, there are some things that many of the trainers at your gym will not tell you because it will hurt their business sending you elsewhere.

The first thing they do not want you to know is that their training certification took less than a year to get and anyone can get it.

That is 100% true, and with the multitude of different certificates circulating about the gym it is pretty easy to get one provided you have the time and the money to fork over to get it.

Another thing they do not want you to know is that workout you are doing you can find on the internet.

If you search hard enough, well actually it is not that difficult to find a good workout routine, but if you cruise around the internet it is very possible that you can find the program that your trainer has 'written' for you personally. If you can find it on the internet, then it begs the question, “what am I paying you for?”

Lastly, one thing that trainers will not tell you is that the need you to fail in order to make ends meet.

Many people often forget that this is a income-job for these people. Their life depends on you continuing coming back to them for lifting advice and routines, and then being guided through those routines as many times as they can get you in there because their wallet takes a hit every time you miss a session. They do not want you to achieve your goals, or get to a point where you do not need to come to the gym as often because then they have to find another client.

The bottom line here is that there are good personal trainers out there, ones that care about you and your success. Start by asking around your gym, or check out other gyms to see what is out there, and again, that person with a degree hanging on the wall would be one of the better people to start with.

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

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Six Facts On Six Pak Abs!

If you're looking to build an abdominal section that has finished and masculine look, you need to know a few things about how to properly get it. Performing the wrong exercises will surely make the process frustrating!

The basic functions of the abdominals are to pull your ribcage and pelvis together and keep your torso stable. Physically fit abs assist in keeping your pelvis at the proper angle and this will keep your column column straight.

So … Here are six facts about abs that you should know!

  1. Lots of so called ab exercises that people do do not really work the abdominal section but instead work the hip flexor section.
  2. For an exercise to qualify as an abdominal exercise your feet must not be secured to the floor. If the feet are anchored, there's a gravitational pull on your legs and that means your hip flexors receive the majority of the work. This can be a serious issue if you have back problems.
  3. If you do have back issues you need to structure your ab program around a variety of crunch and lying six-inch leg type exercises. The ab crunch is one the most complete frontal abdominal exercises that exists.
  4. The abdominal muscles are of the slow-twitch muscle fiber. This type of fiber is known as endurance muscle. Because of this you should perform high rep exercises. You generally will want to do 15 to 25 reps per set.
  5. You should also perform your reps in a slow and controlled fashion, no jerking and no fast reps that sometimes build momentum and swing. Just remember to work with deliberate and controlled motion so that you use only your abdominal muscles.
  6. The best abdominal fat reducer is diet. If you do not follow a clean diet lifestyle then all the exercise will be nor nothing.

So if you want a more dense muscle, perform more sets and fewer reps. If you do let's say five to ten sets of eight to ten reps this would be fine. You can use a five to ten pound dumbbell or weighed plate on your chest for added resistance. Also, vary the angles you attack your abs from. Remember that your back should never break parallel to the floor on the roman chair movement because that will put too much stress on the lower back.

Now go attack those abs and get your Six Pack Abs on!

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Muscle Loss Myths

Muscle loss is the last thing that anyone wants. It can make fat loss hard and confusing simply because you are in constant fear that the limiting your calories may lead to muscle loss. I will debunk some of these myths and hopefully bring some peace and sanity to your mind if you are currently worried about this coming to you.

Muscle Loss Myth # 1: You must eat protein every 2-3 hours.

This could not be further from the truth. How frequently you consume protein is not as important as the total amount that you consume in a day. As long as you consume in the ballpark of one gram of protein per lean pound of body mass you should be fine. Muscle loss will not occur if you consume this amount of protein though six meals or three. What matters is that you are eating your specified amount of protein consistently throughout the week. If you go one or two days without reaching you're indicated protein amount do not fret about it because this will still not cause you to lose muscle.

Muscle Loss Myth # 2: Taking a week off from the gym will cause you to lose muscle.

Taking a week off from the gym every twelve weeks is a good way to give your body a much-needed rest and it helps recharge your central nervous system. It would take much longer than a week to lose all of your hard earned muscle. Taking a month off or longer from the gym may be something to be worried about. Even if you lose some muscle from taking too long of a break, it will be easier to build it back the second time.

Muscle Loss Myth # 3: Restricting calories will result in muscle loss.

Once again this is not true. As long as you are doing some form of resistance training and eating enough protein, then you should not be worried about losing muscle. Instead if you are trying to lose fat then focus solely on that goal. It is also important to mention that if you have a fairly high body fat percentage, then your body will burn off the fat first regardless. This is because muscle tissue is one of the last things that the body wants to have to use as energy. Your body wants to use your fat as fuel first because that is exactly body body fat, stored energy. If you are looking to lose fat without any fear of muscle loss, then you should immediately check out my free fat loss report. In this report I discuss five simple tips that you can easily incorporate into your life that will make fat loss effortless.

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Advantages Of Push-Up Handles

Among the very best exercises to help develop the body's upper muscular tissues is push-ups. It could have finished with your bare hands or using metal equipment.

Push-up bars are exercise tools with bar holds on each hand that enable the customer to do push-ups by utilizing benches to apply effort without the risk of hurting the hands, however the results are much better and quicker.

Nonetheless, this exercise is not for everyone. It is for serious sportsmens who intend to develop upper body durability in support for their sporting activity. It is advised to look for physician's advice prior to starting on this regular. It is likewise finest to use push-up bars to lessen the risk of injury.

Nonetheless, there are various perks that a person could acquire when doing push-ups. There are much more when they are done with bars. Here are a few:

1. It raises the intensity and results of your workout.
When using a push-up bar, the body is slightly elevated off the floor through push-ups. It enables the body to go lower compared to bare hand push-ups. This way it magnifies the exercise thus brings about much better and faster results.

2. It reduces wrist soreness.
Similar to conventional push-ups, the palms are put flat on the floor sustaining the weight as you push back and forth against it. The stress is focused on the wrist which induces soresness for a long time though shortens the time of exercise, and worst it may affect the nerves with all the weight and pressure being put on it. With push-up bars, the wrists are saved from pain and discomfort, which brings about a much more intensive exercise.

3. It enables much better exercise implementation.
Your press ups can be much better implemented because of fix body positioning, deal with the muscular tissues and more time spent on the exercise. It is less taxing and tiring too. You could raise the variety of push-ups done causing much better results on the body.

4. It will help develop senior body durability.
As with any fitness regimen, continuous exercise will develop upper body durability. When using push-up bars, the intensity of the exercise and time spent, will hasten the result so durability is created faster and continuously without risk of injury and body fatigue.

If you are serious in this exercise it is crucial to spend for push-up bars to obtain the results that you want. It is safer, much more reliable and it will acquire you the body that you in no time in any way.

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Strength Training For Better Muscles

One of the best ways to tone the body and gain shape is through weight training. Both men and woman can benefit through weight training. Check out people training with weights at your local gym. You will see people with a naturally toned body, sculpted figure, bulging muscles and a great looking body. These are the result of working hard with weights.

Most people would love to have that kind of a body. But can they afford to put in the long hours and the commitment needed? It does not take all that much time actually. A couple of half-hour sessions a week is enough to show results.

What is weight training and how does it help? Muscles contract when lifting weights. This stresses them and forces them to grow bigger in size and stronger. When you do aerobic exercises a similar effect is seen on the heart.

Training with weights can be done in a variety of ways. Free weights training using barbells and dumbbells can be done at home. At gym you can use the special weight training machines. If you have the time do weight training for 90 minutes every day and see dramatic results.

This is not practical for most working people who can fit in only short sessions of 30 hour / day. That is fine too. You will notice results within a month or two. Some people fit in half-hour sessions every other day combined with some aerobic exercise. This is enough to completely transform the way you look. Your general health and fitness will also improve.

Weight training needs correct technique. An excellent guide to muscle gaining is the course called Muscle Gaining Secrets and guides both beginners and others through a muscle-building program. When done the right way strength training helps in building muscles and strength. Incorrect technique leads to injuries, strains and muscle tears.

Learn the right way to do weight training. If need be take the help of a professional trainers or a coach. There are many theories to muscle gaining and each is conflicting with the other. It is recommended by experts that one set of 12 reps done with the right weight is enough to do wonders to your muscles and body.

Building muscles involves time and effort. Do not start off your full routine on day one. Build up the program gradually and correctly. The weights should make your muscles tired after 12-15 reps. If they do you are working with the right sized weights.

Start with warm up sessions and build up to top gear to avoid injuries and sprains. Drink fluids to keep you muscle supple. Take plenty of rest in between to give muscles time to recoup and regenerate.

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A Short Review of Muscle Gaining Secrets

The highly popular muscle gaining and body building program developed by Jason Ferrugia is favored by most people as it is natural and safe method to gain your dream body. No steroid supplements or hormone pills are used in this path-breaking approach to building muscles.

So what does Ferrugia recommend to help your gain muscle? His system treats only two aspects proper nutrition and scientific method of exercise.

A proper combination of weights training and food that fuels muscle growth are the essentials. Weights training put stress on specific muscle groups which makes them stronger and bigger. The right type of food gives the body necessary ingredients to build muscle mass. Ferrugia teaches you the right workouts and exercises. He also offers advice on the types of food to eat.

Many people have tried several ways to build muscle and failed. They think there is secret or trick that no one reveals. This course bursts that myth. It clearly spells out what works and what does not. It teaches you what to do to gain the body you want. It essentially teaches you that there is no short-cuts to success. Hard work, patience and the right techniques are important in your quest for better muscles.

Jason Ferrugia's method is firmly anchored in scientific principles and the two primary tenets of proper nutrition and workout rule. Having trained thousands of people he knows what works and what does not. So, after reading his course you know exactly the exercises to do and food to eat. You do not waste your time chasing down every rabbit hole trying to find what works. The course has done that for you.

With such a straight-forward and scientific course in your hands there is absolutely no way you can wrong. Ferrugia has been an adviser for a leading fitness magazine for men. He has been teaching his methods for years and now he has put down his methods in a book form so thousands of others can follow.

It is a system that just about anyone in reasonably good health can follow. He teaches interested individuals the 7 anabolic factors that are key to gaining muscles and the 4 routines that guarantee weight gain. All the workouts are clearly illustrated. The reps are designed for all types of body types. He advices what carbohydrates to eat and when for best results in burning off fat.

That's all you need to know to start your muscle-building journey.

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The Benefits of BCAA Supplements For Bodybuilders

What Are BCAA Supplements?

BCAA (branched chain amino acids) supplements are a combination of essential amino acids used to prevent muscle damage during intestinal workouts. Even though these supplements are not as widely used as protein or creatine, they are continuously rising in popularity at the moment. The essential amino acids included in BCAA's are lecucine, valine, and isoleucine. These amino's make up about 1/3 of muscle tissue. These essential nutrients are very important for the production of proteins in the human body. Because the number of these amino acids is high in the muscles, adding them into your system via supplements help reduce the chances of muscle damage and increase muscle repair.

How Do These Supplements Work?

Most of the time after the completion of a high intensity workout, the body is in a state where it breaks down muscle tissue to use to fuel and repair damaged muscles. This is called being in a catabolic (muscle wasting) state. We do not want this! So by taking a BCAA supplement before, during, or after your high intensity workout, you will be supplying your muscles with muscle building nutrients that will aid in rebuilding your muscles quicker, creating a anabolic (muscle building) state. The body activates its muscle growth signals and releases a pathway that increases the production of protein. By combining amino acids with the natural protein-producing rhythm of your body, you maximize the results from your workout. These supplements act independently and do not interact with the protein pathways of your body.

Due to this, when BCAA supplements are used post workout, the body produces a lot more protein, which is very important for bodybuilders, athletes, and for the general population as well. BCAA's actually decrease the recovery time of the muscles as they increase the muscle growth rate. Another important thing that you should know is that there is a difference between non-essential and essential amino acids: our bodies can not produce essential AA's naturally. This is why BCAA supplements are recommended to use when training the muscles.

What Are The Benefits?

Amino acids are very important for growing muscle mass. Sadly, these are not produced naturally within our bodies and intense exercise burns them very fast. If amino acids are not replenished when they need to be, you will not make a lot of progress in terms of muscle gain. This is why BCAA supplements are important – they provide your body with important essential amino acids that your body requires. BCAA supplements also help your muscles recover faster than normally – this is despite the greatest benefit of all. If your muscles feel very sore after workouts, these supplements can be of great use to you.

BCAA supplements also increase endurance because they provide your muscles with glucose after it has been depleted. They also allow you to train harder than before and for a longer period of time. Branched chain amino acids improve your immune system as well and even help you shed weight. Keep in mind that it's hard to train your muscles if you are sick, not to mention how hard it is to grow them. When training hard for a longer period of time, you risk compromising your immune system and developing infections. BCAA supplements help prevent these problems thanks to the ingredients that they contain.

What Are The Best Ways to Use Them?

BCAA supplements are best taken pre workout, post workout, and in the morning. The truth is that there really is not an exact time as to when you need to take them; however, it's important to train hard in order to maximize the effects. These supplements however will not magically improve your body – you will still have to work hard for it. What amino acids can do for you, however, is optimize your muscle growth and enable you to train harder than before. We've learned that BCAA supplements achieve this by providing your body with essential amino acids that it can not produce.

These AA's are essential for your body and allow your muscles to rebuild and repair themselves. Amino acids are depleted from your system after intestinal workout sessions and your body can not produce them naturally – BCAA supplements provide you with plenty of these. They can also help you lose fat because they help you build more muscle. Amino acids are so very important for eliminating unwanted body fat. By eating a high-protein diet and taking BCAA supplements, you not only improve the performance of your muscles, but can also lose fat.

Tip – It's been a widely known “secret” among many bodybuilders that in order to stop your body from being catabolic after your workout, you need to spike your insulin levels by consuming simple carbohydrates (sugars) right after your workout and just before or while taking your protein and / or BCAA's. Simple carbohydrates are a big no-no in the bodybuilding world, but here's a little exception that some who have a sweet tooth (like me) can really appreciate and get behind.

Branched chain amino acids are mainly used to optimize muscle growth, but they have a lot more benefits to them. Even though many athletes and bodybuilders already consume highly nutritious meals, they also use BCAA's to achieve the best results possible. Many people find that these supplements are useful in muscle mass gain. These supplements work by providing your body with essential amino acids which help your muscles grow faster and bigger. They also increase muscle endurance and enable you to train harder, longer, and more often.

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Top 5 Ways To Build Your Body Figure

We live in a society where physical look of a person is given more importance than mental competencies. This has made everyone conscious about their physical appearance. Women work hard to maintain their body figure and men workout to build up their muscles.

Can We Get a Six-Pack Body?

It is believed that people like men with six-packs and it is true up to great extent. Six-packs not only make you attractive but they are also a symbol of good health. Many of people think that it is impossible to get a six-pack body as they are being told that it needs regular and intensive exercise. If it is stopping you to achieve your target then it is time to take your first step.

Top 5 Ways To Get Six-Packs

I have finally prepared the list of top 5 ways which would help you in achieving a six-pack body. The detail of these steps is mentioned below.

1. Take a Diet High In Protein

The first step is to increase your intake of protein. Fats in our body make it impossible to get ripped abs. You must decrease your intake of carbohydrates and fatty food items as they are major source of fats. Increase your intake of protein.

2. Regular Exercise Is Essential

Your dream of having a six-pack body will remain a dream if you will not perform regular workouts. Start your workout by simple jogging and start going for jogging from today. Workout at least 3 hours daily and make it your daily routine. It would help you in getting a six-pack body fast.

3. Patience Is Key To Success

Consistency is secret to success so if you want to become successful in what you do then you need to stay consistent. The same thing is required in achieving a six-pack body. You should not take any holiday or break during your workouts, you have to do workout unless you get your desired body. Consistent exercise would give you much better results.

4. Create Your Own Gym At Home

If you are so busy that you will not be able to visit a gym daily then make your own gym at home. Buy some basic instruments to start with. You can buy them online as there are various online platforms which offer best rowing machines. You may search about them on internet for more information.

5. Burn Belly Fat

If you are obese then you first have to lose weight for achieving a six-pack body. Fats present on our muscles do not allow them to grow properly. Intake of a balanced diet and some exercise will certainly help you in burning you body fat fast.

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7 Testosterone Boosting Foods to a Better Life

If your intention is to increase testosterone naturally then it is important to find foods that can help you accomplish this. The mineral zinc has been proven to help naturally produce testosterone. Remember, eating these testosterone boosting foods once is not going to turn you into the raging hulk. It's important to incorporate these testosterone boosting foods into your weekly routine. Stick with it.

1. Lean Meat

Lean meat contains zinc, saturated fat, and protein to name a few. As mentioned above zinc is well known as a key element to naturally boost testosterone. You know protein is essential to building muscles, but you may not know that consuming protein also helps boost testosterone levels. Saturated fat is also needed (moderation of course) to boost testosterone.

2. Broccoli

Studies have shown that heightened estrogen levels lead to the accumulation of fat and can prevent muscle growth. Broccoli contains indole-3-carbinol which has been found to cut estradiol in half for men (which is good). Eat broccoli whenever possible to help increase your testosterone naturally.

3. Cottage Cheese

Eat 1% milk fat cottage cheese. Cottage cheese is packed with protein and low in fat. Protein is good for testosterone production.

4. Oyster

Oysters contain large amounts of zinc and protein. Try to eat them a couple times a week if you can. If you can stomach them raw feel free to do so. Do not fry your oysters.

5. Garlic

Garlic combined with a high protein diet has shown to increase your levels of testosterone naturally. Garlic contains the chemical diyall disulfide, which stimulates the body to release a hormone that spurs the production of testosterone.

6. Bananas

Bananas contain the enzyme bromelain which studies have shown to boosts a man's libido. Bananas are also rich in B vitamins such as riboflavin which are essential to the testosterone manufacturing process.

7. Eggs

Testosterone is synthesized from cholesterol. Eggs are notoriously known for their high levels of cholesterol but that is not a bad thing. Food sources that contain cholesterol are there before good for naturally increasing testosterone. At the time of this writing I have been eating 6 eggs a day for 52 days and I have never felt better. Muscles are beginning to show up everywhere and I could not be happier.

If you are looking to boost your sex drive, increase your muscle mass, and have a more positive attitude try incorporating these foods into your life. Consistently eating testosterone boosting foods overtime will help in thees areas.

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Build an Iron Core!

Core Exercises For Men

Building a strong core involves a lot more than endless crunches and flutter kicks. A strong core is representative of a solid foundation in basic, functional movements. These movements include squats, OH Press, Bench Press, deadlifts, pull-ups, bent-over rows, and power cleans. Developing good form with these exercises is important- do not try to lift too much weight with sloppy form. All muscle growth revolves around muscle stimulation; a full range of motion is most advantageous for stimulating muscle fibers. You can incorporate accessory movements into your workout as well. However, if you are just starting out or getting back into the gym after a long break, only add one or two extra exercises. For example, you might do 5 × 5 on bench and then 3 × 8 on dips.

Core Exercises For Men

As you begin to develop your physique more, you can start to incorporate higher volume training. I personally saw tremendous results when I increased volume, especially on areas such as my back and chest. Make sure that you are eating a lot of nutritionally-sound food if you plan to up the volume. Expect your workout intensity to increase to meet the new demands of a stimulating program. Also, keep in mind that this type of training is well-suited for bulking phases. If you attempt something of this nature while on a cut you will find yourself at a loss for the energy and mental focus to complete your lifts. If you are an athlete in a power sport, this is for you! Here's an example of my current back day to give you an idea of ​​the amount of volume I do:

1. Rack Pulls 3 × 8 (heavy as you can on these)

2. Seated Cable Rows 3 × 12 (pull toward your upper abs)

3. Dumbbell Rows 3 × 12 (keep your arms close to your body and drive with your elbow- these are great for your lower lats!)

4. T-bar Rows 3 × 12 (pull toward your upper abs)

5. Chin-ups 3 x 8-12 (add weight using a belt if you can; make sure your palms are facing towards you, or suinated)

6. Lat Pull-downs 3 × 12 (I also do these suinated)

7. V-bar Pull-downs 3 × 12 (pull toward your lower chest)

8. Hyper-extensions 3 × 15 (self-explanatory, make sure you go all the way down and really control the weight)

9. Pullovers 3 × 15 (these are great for developing your serratus muscle, the muscle under your armpit)

Core exercises for men

As you can see, that is a ton of volume! 27 sets of 12 reps, that's 324 reps! If you are ready to take your training to the next level and really see some gains, try re-formatting your workouts based around high-volume training. I personally recommend this and I know that you will be satisfied with your results! Also keep in mind how my back workout is centered around core, compound lifts. I am then able to really isolate certain fibers with accessory movements.

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Your Body Loves Creatine

Best Creatine Supplement

Creatine is a naturally occurring occurring substance within the body that helps to turn useless ADP into ATP, which can be utilized for energy. Most creatine is found in high-protein diets that include a lot of red meats. However, athletes and bodybuilders alike supplement with creatine. This is because even with a spot-on diet, your creatine levels are still low. The great part about creatine is its wide acceptance as a scientifically safe and proven supplement. Economically, creatine is a no-brainer. You can get over a years worth of creatine for $ 40. That's like 7 cents a day. Talk about common sense. With all of the expensive supplements out there with no science to back them up, creatine just makes sense.

Best Creatine Supplement

I personally use a basic micronized creatine as long as it is made with Creapure creatine, the purest form and highest quality creatine. This translates to the best creatine supplement out there. Some companies offer a creatine mix based around other amino acids that also include mono-saccharides or simple-sugars. These are effective and may aid absorption, but are also way-overpriced.

Instead, have it after a workout with some Gatorade. Apple juice and grape juice are also great mediums to take your creatine in. Creatine use alone can help you gain 4-7 pounds of water weight; This is very helpful when bulking as it helps you to blast through plateaus.

If you are recovering from being sick and working to get back to where you left off, creatine is a great boost! I got sick this past summer and lost around 15 pounds. Creatine helped me jump back up to a safe weight where I could lift again. It can help you too!

It has also shown to increase maximum output during power-based movements. Sprints, Agility drills, and max lifting attempts all benefit from creatine use. I can personally say that using creatine has helped me to blast through training barriers and hit all new personal records (PRs). I would say that creatine alone has supplied me with 15-20 pounds on bench and maybe more on squat. There is no hype behind creatine- it's just science.

Additionally, creatine is one of three supplements I think everyone needs no matter what. The other two protein powder and a multivitamin! Hopefully you understand how crucial it is. Take advantage of it and take your training to the next level!

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