Build More Muscle Mass

When it comes to building more muscle mass and strength, how many times you workout a certain muscle group is just as important how often you work that muscle group. In basic terms, getting in the correct volume of sets and repetitions per muscle group. One way to kill two birds with one stone is to perform total body workouts. When you do total body workouts, you workout large muscle groups all at the same time if not the entire body.

Outside of the gym, most of the things you physically pick up on a daily basis are not in the form of dumbbells and iron plates. More or less, common things such as picking up your child, carrying grocery bags into the house and mowing the lawns are examples of such. In simpler terms, one way to increase your strength and muscle mass is to train with odd ball objects such as kettlebells, medicine balls, thicker girth barbells to change up your strength training routine.

Another basic exercise to increase strength and overall muscle mass is to regularly perform pull ups. Pull-ups are one of the best upper body exercises to do because of muscle involvement and for the very reason you are training with your own body weight. Pull-up strength can be applicable to relatively how strong you are for normal standards. If you can already do 10-15 pull-ups with perfect form, you are already on the right track. 5-10 is average for the normal human being, but anything less than that might be time to incorporate pull-ups into your daily if not weekly routine.

You do not have to kill yourself for an hour hour doing pull-ups, that would be over training. If you are a beginner, do one set of pull-ups once in the morning and once before you go to bed. Do each set for the max number that you can do, even if it's for a few repetitions. If you can barely even do one repetition, you can either use the assisted pull-up gym located at any big box gym or you can perform negatives. To perform negatives, use a stable platform such as a chair or stool below the pull-up bar to start yourself at the top of the pull-up bar. Slowly lower yourself as slow as you can to perform one set. Doing a few sets of these once a day for repetitions of 5-10 is ideal.

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Ideal Ways to Build Muscle

When you go on a fitness journey, you need to set goals. Whether it be losing weight, building muscle, or maintaining the progress you have made; setting and maintaining your goals will be your cornerstone of success. Me personally, I started my fitness journey about 4 years ago. My original goal was to lose weight, and I realized that goal but I realized building muscle would suit me better. I had searched through many articles, forums, and medical publications in effective ways to build muscle.

Adjust Your Training

Depending on how you work out, will help determine what you are aiming to do to your body. If you are aiming to lose weight a more cardio oriented workout schedule would be helpful, but at the same time do not be afraid to lift weights. Now for building muscle, lifting weights is probably one of your best bets. You can also do body weight exercises as well, such as pushups, pull ups, and sit ups. When you lift weights, especially if you are just starting to do not go beyond your means, preventing injury is your greatest priority.

The perfect rep range for building muscle is from at least 8 to 12 reps and at least 3 to 4 sets of the exercise, with a moderately heavy weight. On the last 2-3 reps of each set per exercise you should struggle a little. Now you ask “Why this rep range?” well this rep range is ideal for hypertrophy. Hypertrophy is when you specifically train a muscle to grow. When you lift the weight repeatedly, you pump blood into muscle constricting it and making it grow. Also do not keep doing the same things, if you do your body can hit a plateau and not grow anymore. Changing your training and confusing your body can actually make it perform even better.

Change Your Diet

Your diet is probably your most important part when it comes to building muscle. A lot of it comes down to calories in contrary calories out. If you are wanting to gain size, you need to be on a caloric surplus diet, and if you are aiming to lose weight you put yourself on a caloric deficiency. There is a difference in what kind calories you put in your body though. Your calories could be considered “empty” meaning that they have no nutritional value. You can eat candy full of calories but that will not help you build muscle, it's just sugar which can actually make you gain unhealthy fat. What I consider one of your largest allies when building muscle is protein. Protein is primarily found in meats and is the largest supplement to your training in building muscle. Usually beef would have some of the highest protein content but it can also have some of the higher fat contents as well. Most people stick with chicken because it averages about 24 grams of protein per 8 ounces, and is generally the leanest type of meat to eat.

Supplements do help but you should not full rely on them to change your body completely. What I consider a good supplement to add to your diet is creatine. Creatine can be used to help increase size and strength. It can be found naturally in foods but not enough, so that's why sometimes it is good to add that into your diet. Whey protein is also good to add as well, whey protein is extracted primarily from dairy products such as milk and is a pure form of just protein. In essence the more protein in your diet the more muscle you build.

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The 5 Most Effective Herbs and Spices for Building Muscle

Certain herbs and spices promote the growth of muscles through increasing the body's testosterone levels and improving the body's stress response. Including these healthy flavors to your daily diet not only helps you maintain a fitter body, but also contributes to achieving other health goals such as prevention of diseases, faster recovery, increased stamina, improved bodily functions and many more!

If you're looking to increase your muscle mass, here are 5 herbs and spices you should consume:


The herb ginseng is very ideal for gym buffs and body builders because it helps the body adapt to physical stress through supporting muscle synthesis. Like all adaptogen herbs, ginseng helps the body cope with the strain of regular exercise without affecting appetite, mood and sleep. According to the National Institutes of Health, ginseng helps boost energy levels, promote heart health and improve one's sense of well-being.

Flax Seed

Flax seed is another herb that greatly contributes to building muscle. It is an excellent source of protein, containing approximately 25 to 30 grams of protein per 100 grams. Flax seed is also packed with vitamins, minerals and nutrients including the essential fatty acid called alpha linolenic acid which is known to increase insulin sensitivity in muscles. Regular consumption of flax seed will give body builders improved oxygen utilization, enhanced energy levels and faster body recovery.


Also referred to as golden root or rose root, this powerful herb is known for stimulating anabolic activity as well as muscle protein synthesis. It is an ideal herb to take for post-workout routines because it contains enzymes and proteins that are essential to muscle recovery.

Black Pepper

This super spice is known for providing the body with a long list of health benefits. It contains the compound piperine which has been used since the ancient times to relieve joint and muscle pain as well as fatigue. Aside from its powerful healing properties, black pepper also improves the body's ability to absorb essential nutrients from the food we consume.


Another notable spice when it comes to building muscle is ginger. This common household ingredient is packed with gingerols which has been found to effectively soothe muscles and to increase its recovery by up to 25 percent after a workout session. Ginger is very ideal for athletes and body builders because it greatly contributes to the body's ability to supply oxygen and nutrients to the muscles when needed most.

Whether you're a gym buff or not, regular intake of these 5 muscle-building herbs and spices are a surefire way to a healthier and fitter body!

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Don’t Do These 4 Things On Back Day

1. Do not Do Lower-Back Exercises Early In the Workout

In any free-weight back exercise where you're pulling some pretty heavy weight it's super important that you stay in your natural spine curvature, rather than rounding it out during the rep.

The reason you do not want a rounded spine is because that makes you more susceptible to a disc injury which can seriously hold you back as a weightlifter.

Your lower back muscles play a large part in helping to keep your back straight so you definitely do not want them tired when you hit that heavy weight. Hit your lower back exercises last in your back routine.

2. Do not Be Tempted To Look Up In The Mirror!

Okay okay we all love checking ourselves out in the mirror but avoid this temptation when doing exercises where you're bent over. During these exercises there is pressure pulling on your shoulders, lats and right into your spinal column, so if your neck is out of position this creates a new opportunity for disc damage.

But do not worry, just remember to keep your head aligned in the same direction as your torso during any rowing move. This means if your body is bent over at 45 degrees, then your head should be at 45 degrees too. Do not look up!

3. ALWAYS Back Before Biceps

I bet you've felt before that you workout your biceps naturally when you train back. This is because biceps are a primary mover during back exercises, so you want the fresh to lift the heavy weight your using for back.

It's going to be hard to do an effective back workout if your arms are giving out before your back does.

Do you what you got to do for back then go crazy on biceps afterwards – this way you will not let you're own liability limit your back growth.

4. Do not Forget They Invented Straps For A Reason

While it is true that straps could reduce grip and forearm strength over time, this does not mean you should not use them at all!

Most of the time your grip will give out before your lats do and that costs you and extra rep or two.

These final reps are the ones where you push yourself to failure and force your muscles to grow, so you want straps to help you pump these out.

Use straps on your heviable sets and use them to break your plate onto some new personal record's.

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How To Clean Bulk: Build Muscle With Minimal Fat

Some argument that the traditional bulking-cutting cycle is the most effective, while others say that it's best to gain muscle without building fat in the first place.

So the main question is, “Should I bulk and then cut, or just build lean muscle ??

The answer to this lies in your diet, so let's look at some basic nutrition factors to see how what you eat affects your ability to gain muscle.

It sound pretty cliche but that's because it is absolutely true: what you eat and the amount of food you eat every day directly impacts your ability to build muscle. And yes I said FOOD not just PROTEIN! Unlike many people believe, just because you take in huge amounts of protein does not mean you are maximizing muscle growth.

So how does food play such an important role in building muscle?

Well, your body burns a certain amount of energy every day, which is measured in calories. Naturally, the body gets this energy mainly from the food you eat, and the fat you store.

If you're feeding your body less energy that it burns, then you are in a “calorie deficit”, which results in weight loss and fat burning. The thing is, this also means that your ability to create muscle is greatly reduced.

This is why you really can not build muscle AND lose fat at the same time (unless you are under the influence of certain drugs).

What does this mean for you?

It means that if you're serious about bulking then you literally need to OVER-eat. In other words you need to “eat big to get big” .

This comes with limits of course, one of the most common myths out there is that you can just eat whatever you want when you're bulking. This will make you bulk all right, although probably not in the way you want to.

Okay so you do not want to under-eat, but you want to avoid over-overeating too, so what's the right amount?

Here's an easy rule of thumb for how much food you should eat to maximize your muscle growth: Eat 10% more calories than you burn every day.

By maintaining this small “calorie surplus,” you ensure that your body's ability to synthesize muscle proteins can work at full capacity, and you minimize fat storage.

It goes without saying that these calories should come from healthy whole foods with natural sources of carbs, protein and vitamins and minimal fat. Okay … maybe one cheat meal per week or so but remember this is a CLEAN bulk!

Here a good rule of thumb in terms of expectations: Ideally you want to tweak your diet until you are getting between.5 – 1.5 pounds of weight per week.

If you're winning more than 2 pounds per week for any more than your first 2 – 3 weeks of weightlifting, then you're eating too much (you're getting too much fat).

If you're winning less than 1 pound per week and you still have not earned your first 20 pounds of muscle, then you should be eating a bit more.

So, there you go that's how you bulk properly-you eat the right amount of food which enables your body to put on pounds of muscle, while minimizing its ability to store fat.

Now the question is, when should I stop bulking and focus on cutting?

The answer to this is quite simple and it depends on your body fat percentage.

Guys, if you're over 15% body fat or girls if you're over 25% then you should cut fat.

Why this number?

Well, there's the visual factor (once you get above 15%, you start looking “fat” – abs completely disappear, muscles look like big blobs, etc.), but there's more.

The reality is, the fatter you are, the easier it is to get fatter and stay fat, which most importantly gets in the way of building muscle.

As body fat levels rise its ability to burn fat decreases, and the likelihood of storing carbohydrates as fat increases.

So if you were considering “dirty” bulking just know that the excess weight gain during a “dirty” or “dreamer bulk” impairs muscle growth and makes undoing the weight gain even harder.

That being said:

Guys, if you're between 10 – 12% body fat and girls between 20 – 22% and need to put on size, then you should bulk.

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Dietary Guide for Gym Enthusiasts

Abs are nurtured by a combination of healthy diet and rigorous gym workout. Carbohydrates are consumed for replenishing muscle glycogen levels after a rigorous workout. Eating a well-balanced carbohydrate diet is the difference between a lean and fat body. Usually, gym professionals advise on consuming two meals before workout. A healthy dosage of potatoes and oats increases glycogen levels in a human body. A healthy dosage of potatoes and oats allow a body to energize before a workout. More so, a workout diet advances low sugar levels, which could lead to light-headedness and fatigue.

Fast-digestive proteins

Research suggests, an intake of protein diet before training produces better results as opposed to after training. A well-balanced protein diet boosts up energy levels in a human body prior to gym-training. Moreover, it also reduces cortisol levels.

Creatine diet

There are various forms of creatine available. Gym enthusiasts usually prefer mono-hydrate creatine. It is nourishing and highly recommended by professional bodybuilders.

2-5 grams of creatine intake ensures a proper workout regimen. Adequate creatine will help the body in lifting heavier weights. It facilitates more reps in comparison to a normal diet. Creatine can be consumed before and after a workout. Over-dosage of creatine results in heavy excretion.


Beta-alanine increases muscle endurance. Fatigue is mainly caused due to intramuscular acidosis. In order to counter fatigue, the body uses L-carnosine . It's an anti-oxidation agent.

For people doing heavy-duty weightlifting require a specialized cocktail for keeping their body re-energized. It follows the following mash-up:

· Electrolytes

· Water

· Carbs

· Protein


For building up the body and tissues, proteins are necessary for body growth. The human body is constantly breaking up proteins for a healthy living. The intake plans differ with respect to size, timing, weight and pre-post workout.

Whey protein is consumed for building lean muscle. Furthermore, it also helps in muscle repair. Gym enthusiasts advise on consuming 20 grams of whey protein on a daily basis.

On the other hand, whey protein is an insufficient source of protein. It's mostly mixed with casein for increasing amino acid levels.


Oatmeal is a vital source of minerals, carbohydrates, proteins and fatty acids. In essence, oatmeal is a complete meal for morning workouts. It releases sugar into blood stream gradually, facilitating a bloated feeling. Oatmeal is usually consumed with berries and fruits for hydration purposes.

Legumes and sprouts

Legumes and sprouts are high nutritious snacks consumed by gym-enthusiasts. Sprouts are mainly rich in fibers, proteins, vitamin C and K. Sprouts are rich in carbohydrates, providing energy for longer durations.


Absence of sugar and glycogen in a human body can cause tissue damage. Amino acids regulate anti-oxidant activity and immune function in a human body. As a rule of thumb, 10 grams of amino-acids are daily needed by a human body. It's imperative to have an intake of 50-75 grams of carbs after a workout.

Fruit Smoothies

Fruit smoothies are a healthy workout snack. It is usually consumed before workouts. Watermelon, banana, mango and pineapple are highly nutritious fruit shakes, consumed by gym-enthusiasts. They are a rich source of proteins and carbohydrates, needed especially during workout regimens.

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Why Cardio Kickboxing Just May Be The Best Workout For You

If you've never heard of cardio kickboxing or have heard of it but never tried it, you do not yet know how much you can get out of this form of exercise. It is practiced by exercisers worldwide and has many benefits over other forms of exercise.

What Is Cardio Kickboxing?

This is a form of exercise that can be done alone or in a group. It involves using your legs to kick out while balancing on the other foot. It is simply a cardio version of the sport known as kickboxing.

You use your arms in cardio kickboxing, punching the air as if in combat. When you are doing it right, it looks as though you are in a kicking and punching contest with someone except that the “someone” is not actually there.

Cardio kickboxing is a sport that involves a lot of cardiovascular endurance and speed. Once you start, you keep going until you have completed a half hour of training or become exhausted. In the beginning, you will not be able to go very fast and your balance will be poor but once you will be able to balance on the ball of one foot while kicking with the other. You will be able to go faster and burn more calories.

Tips For Success

In order to do this exercise successfully and remain uninjured, there are things you need to know. For example, you need to remain on the balls of your feet, shifting your weight from one side to the other. You should also not punch with your arms or kick with your legs in full extension. Always pull back so that your joints remain soft. This protects your joints from injuries due to hyperextension of the joints and it increases the calories you burn during the exercise.

The core of your body should remain tight as you exercise. This helps you keep in balance and will allow you to use the maximum degree of force as you push and pull your extremities in a fight-like action. When your core is tight, you can strengthen the muscles of your back and abdomen while also increasing the strength of your extremities.

The hand movements should be jabbing motions, with your hand outstretched and your elbows slightly flexed. You can also use a cross motion, in which you punch with your arm starting behind you and crossing over the front of your body as though you were punching someone in the abdomen or chest.

The hook motion is done with your arm and involves making a high swing-like motion as if you were aiming at a person's head or jaw. An uppercut is a hand gesture similar to a hook except you are aiming your hand at the opponent's face.

With kicking, there is the shin block. This brings the knees straight up and your hands / elbows down in front of your face so that the elbows and knees meet and touch each other on the same side of the body as the leg that is kicking. When you “knee” someone, you bring your knee up while pulling the imaginary opponent down onto the kicked out knee.

A front kick involves extending your leg straight out to the front, falling short of actually bringing your knee into full extension. A high kick involves rotating your kicking leg and your hips so you are sideways to your component and kicking out to the side.

You should be switching your feet so that you kick with both of your legs approximately the same number of times, using the other leg for balance. This improves your overall balance and keeps you from overworking one leg over another.

Calorie Benefits

Cardio kickboxing burns more than 400 calories per twenty-minute workout. This means you are burning almost 20 calories a minute if you continue punch and kick the whole time. It is an excellent form of exercise that also helps you if you would be attacked by an assailant and of course, helps strengthen the heart.

Muscle Building

The use of all major muscle groups during a cardio kickboxing workout allows you to build and tone muscles all over your body for a hard and lean physique.

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Pre Workout Prep: What To Do For Best Results

Whether you're a morning or evening workout person, there are things you need to do in order to get the most out of your efforts. There are things you should not do, for that matter. Our bodies, no matter how much we'd like them to, will not perform their best if we do not properly prepare them for physical activity.

Have you ever been in the middle of a workout when all of a sudden, tunnel vision sets in and you've got to sit down before you pass out?

Or maybe you have trouble even getting started? Here are a few helpful tips to prime your body for peak performance.

Fuel the Right Way

Depending on what time of day you like to work out, fueling your body will be slightly different. If you're an early riser you'll be working on a bit of a deficit. Best thing to do, first and foremost, drink a glass of room temperature water. It will absorb into your body more quickly than cold water and you need to replenish what you've lost during your slumber.

Keep in mind that being properly hydrated is essential to athletic performance. Preparing for your gym session is a 24-hour cycle when it comes to hydration. Drink your daily recommended amount and then some to account for water lost during training.

Second, and this goes for both morning and afternoon gym goers, your pre-exercise meal should be composed of complex-carbs and protein.

Beware that fatty food before exercise can prevent much needed blood flow from reaching those hard working muscles. Opt for a protein shake blended with fruit or egg whites scrambled with your favorite veggies.

For those early risers, you may want to choose something higher in natural, fast absorbing sugars, like a banana, to account for the 8 or so hours you've gone without fuel.


Look, it's difficult to get every nutrient we need just from our daily food intake. Most people are on constant calorie watch and what's more, is not nobody got time for that! Do yourself a favor and fill out your diet with store-bought supplements.

Some of the most important to incorporate are:

• Magnesium

• Zinc

• Potassium

• Iron

• B-Vitamins

This list is of utmost importance in sports nutrition. For example, magnesium greatly impacts your endurance levels. If you're low on this mineral, you can say bye-bye to any cardio plans you have and to your strength training goals.

Zinc and iron are huge contributors to muscle health. Being deficient in either of these impairs muscle function and limits overall working capacity. Zinc, especially, helps in muscle repair.

Taking a multi-vitamin daily will get you closer to meeting your body's needs – check out the liquid forms to maximize their absorption potential.


There's a bit of debate on what type of warm-up is best pre-workout. Some believe that loosing the muscles too much prior to being active increases the risk of injury, and that very well may be so. A little light stretching would be just fine, but we'll leave that up to you. There are, however, other things you should definitely do.

First, you want to gradually increase your heart rate. A great way to do this would be walking or jogging, jumping jacks or 10-15 minutes on a stationary bike. You do not want to jump into the hard stuff too quickly – shocking your body is not the goal here! Plus, building toward a higher level of difficulty loosens your joints and increases blood flow to your muscles, priming your body to be in fighting condition once the workout is in full swing.

Another great warmup tip is to perform body weight or low weight exercises specifically targeting the muscle groups you're focusing on that day. The cardio warmups are great for your cardiovascular system and necessary. But, performing exercises which isolate certain muscles will do wonders for muscle definition and performance. The added blood flow will ready your muscles for the more strenuous activities of the main workout.

No matter the advice you've provided, the most important thing is that you listen to your body. If you're feeling sluggish, maybe your pre-workout meal was too big or ate to close to your workout. Or, if you're not seeing results your nutrition may be off or your warmup not well suited to your activities.

Whatever the case, trial and error is the name of the game. When figuring out what works for you, the best thing to do is to add or subtract only one thing at a time. This will make it easier to gauge what's working and what's not. Good luck!

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Best Herbal Weight Gainer Supplements To Increase Body Muscle

A lot of people nowdays go beyond various advertisements about several machines and other cosmetics that give blunt assurances on changing your physique to a better one. These are all extremely useless and do not create much change on your body. The only result of these things is waste of time, energy and money too. Gaining good weight is one vital thing for gaining good health for the body. It helps you to provide complete nourishment to the body and preserves your body from various diseases. Being overweight will lead to increased health risks. A good and healthy body will make you feel fuller.

Perfect physique is one of the commonest dreams of every normal human being. But due to a lot of hindrance factors, many times we are unable to reach our goal. Maintaining a healthy body is one necessary requirement for gaining proper weight which in turn will help you to lead a carefree and joyful life. A good physique will eventually make you feel proud about yourself because it is not a simple thing.

One of the main benefits of gaining weight is that it helps you to improve the immune system of the body which in turn help you to resist and attack the entry of various foreign organizations that causes various diseases in your body. Next, gaining good weight helps you to increase your energy level and thereby helps you perform better and faster for various activities. You can increase your energy level only by increasing the calorie intake and thereby gain more weight. However, eating too many calories is also harmful as it leads to excess body weight and thereby results in obesity.

Apart from these functions, it promotes digestion and improvements the functioning of the circulatory system as well as the reproductive system of the body. This natural weight gain supplement helps in preventing the nutrients to get easily absorbed by the muscles and tissues of the body. You can rely on this herbal product without any suspicion of adverse effects as it is clinically tested and proven. This capsule can be used since any age group in order to get the desired result.

Today, a lot of products are available in the market that gives false promises regarding increasing body fat and gaining muscles. Among all these available products, the best and effective natural weight gain supplement is A-One Body Grow capsules. It is a 100% natural and proven herbal product which is a blend of lot of medicinal herbs like Withania Somnifera, Celastrus Paniculates, Asparaguus Racemosus, Swarna Bhang, Myristica Fragrans and so on. These herbs present in this natural weight gain supplement helps in a lot of ways and plays a great role in increasing body weight, improving the immune system of the body, inhibits the activity of the free radicals, increasing the red blood cells in the body, improving the reproductive system and also helps in maintaining the balance of the hormones produced in the body.

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Natural Weight Gainer Remedies To Increase Muscle Mass

There are a lot of herbal weight gainer remedies available in the market. People are very often confused upon which one to purchase in order to achieve the desired result as early as possible. But how will this be possible? Here comes the solution for all your queries.

Attaining and maintaining a proper weight for the body is an essential requirement to lead a healthy life. Reaching a health weight is not that easy thing. About 80% of the whole population all around the globe suffer from either obesity or underweight. Maintain optimal weight can help you to prevent and control many diseases and conditions that lead to diseases. If you are overweight or underweight then you are at higher risks of developing serious health problems including heart diseases, high and low blood pressure, gallstones, breathing problem, type-2 diabetes and certain cancers. There is maintaining good health is an important thing as it will help you feel good about yourself, it will help you to increase the confidence level and will also help you to feel proud because maintaining an optimum weight is not an easy thing. Besides, it will help you lower the risks of developing all the above mentioned diseases and gives you more vitality and energy to enjoy life in a better way.

A-One Body Grow capsules are available at an affordable price in all places and it can be used by people of any age group in a safe and secure way without any fear of adverse effects. The capsule is an excellent appetizer that works in a speedy way. It is a natural laxative and diuretic that will help to increase the appetite naturally. It also helps to remove the fluid from the body and ensures the regular excretion of waste matter regularly in order to prevent the building up of toxin matters in the body. Undoubtedly, A-One Body Grow capsules are the best herbal weight gainer remedy.

A-One Body Grow Capsule: It is a 100% natural product designed to help you to attain weight and thenby it helps you to increase the muscle mass naturally. This is the answer to the entire efficiency laid by the people. The review from the public opinion reveals that people are very much happy and satisfied by the use of A-One Body Grow capsule as they could see better result within a short span of time. As we know, Withania Somnifera is one of the key ingredients of this herbal weight gainer remedy. This herb is a natural rejuvenator and it has been used by people from early days onwards. The herb is highly useful in curing all types of debility, it helps in increasing the immunity of the body, it improves and strengthens the function of the nervous system and it also helps in getting rid of lean muscle mass. In short, this herbal weight gainer remedy assures you an attractive physique at no cost.

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Crunching Six-Pack Abs

Six-pack abs is a top priority for men aiming to be desirable. As is the case, men end up investing countless hours in crunching exercises, which is harmful for muscles. As a rule of thumb, the sets are provided to be a set of 10-12 reps for optimum results. Often, weights are added as well as cable machine is used for maximum impact. Another factor men often neglect is that fat covers abdominal layer, which means they should be extra watchful of their diet.

What's in a six-pack?

It takes immunity time investment, patience and dedication to develop six-pack abs. Exercising consistently and dieting is necessary for painting six-pack abs. Rigorous exercise removes the abdominal fat layer, revealing muscular and toned abs.

Below is assortment of six-pack abs exercises for amateurs to develop ripped six-pack abs:


The most popular exercise for six-pack abs is crunches. Given below is a step by step guide:

– Lay on the floor dead-straight

– Bring your hand back of the head (without touching the neck)

– Slowly bringing the head above the mat

– Bring the chest towards the knees

– Lower back must remain on the floor

– Perform 10-12 reps / set

Reverse crunches

Reverse crunches put less strain on the neck and back as opposed to crunches. Perform the following steps for reverse crunches:

– Repeat the steps followed in crunches

– The arms are kept straight

– Bring the knees to your chest and hold them. Bring the hips above the floor and contract the abs

– Perform 10-12 reps / set

Oblique crunch

– Another derivative of crunches routine is to focus on obliques which develops six-packs

– Repeat the first step as usual for crunches

– Repeat the second step as well

– Now crunch sideways on either side

– Perform 10-12 reps / set

Crossover crunch

The last crunch derivative is the crossover crunch:

– Repeat the steps of crunches. Take the foot to the opposite knee

– Lift the shoulders from the floor, contracting the abs

– Keep the neck still

– The elbow meets the knee

– Perform 10-12 reps / set

Knee raise

For lower abs exercise, knee raise is the optimum exercise. Use dip bars or in other case elbow straps. Pull-up bar can work too.

– The feet are kept together and do not touch the ground

– Using the abdomen, bringing the knee upwards

– Perform 10-12 reps


The plank is used to form a link between lower and upper body. Crunches are half work done for attaining six-pack abs. Planks are essential for stronger abs and spine. Here's how to perform planks:

– Hold the body in a straight position

– Now look at the floor

– Hold this position for as long as possible

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Four Cool Things to Make With Protein Powder

Protein powder can be used to make a variety of things. These include the following that have been listed below;

Banana cookies

Banana cookies do not needlessly have to be made using the common items we know such as butter, sugar and flour. They can simply be made using oats, a banana bunch, protein supplement and other minor ingredients. Such made cookies have a lot of nutritional values. One is that they do not contain a lot of calories.This helps to curb and prevent some of the lifestyle diseases such as obesity, high blood pressure etc. Also they do not have a lot of sugar. Simply such cookies are very healthy to the body.

Protein poppers

Most people usually use sticky and dried fruits, molasses or honey to make protein poppers. These ingredients act like glue by making the balls stick together. However these ingredients contain a lot of calories which are not healthy for the body. Therefore it is necessary to avoid such ingredients. This powder can be used to substitute these substances. Protein poppers made out of protein powder have almost zero calories, fat and sugar. They also help in losing weight for those who are struggling with weight loss.

Raspberry Cheesecake Cookies

This kind of cheesecake takes a very long time while preparing them due to the long recipe. Also most people are unable to eat more than once slice of the cookies due to the high content of sugars, fat cream cheese etc. The recipe can however be clarified by the use of protein powder instead of the many ingredients mentioned above. Raspberry cheese cookies made of protein supplements are much healthier and nutritious for the body. Also one is able to eat more than one cheesecake.

Icing and Mocha Cheesecake Cookies

Protein powder can also be used to make the one of the best ice-creams in the market. The ice cream has very low-fat content and there before most suitable while compared to others. It can also be used to make mocha cheesecake cookies. The recipe of the cookies is very long and tedious. However the use of the powder simplifies it.

Therefore from the points above we can confidently say that protein powder is very healthy and nutritious to the body. It also aids in curbing some of the most common lifestyle diseases which have become veryvalent in the recent years. Therefore due to its nutritious value, it should be embroidered in the making of the various foods in the market.

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Gaining Muscle Strength

Gym training is a much discussed topic having varied theories and assumptions associated. However, this article attempts to look at gym training with a scientific perspective. As a result, research studies from various countries are explored below:

The following tips are aimed at increasing thy body strength:

1. Forced reps at gym

According to a Finnish research report, when individuals worked out with extra reps, the growth hormone increased by 4,000% as opposed to stopping when muscle reaches their limit. As is advised by experts, attempt 2-3 extra reps after the body has worn out for increasing workload capacity.

2. Plan to fail

As per an Australian research study, when an individual attempts to go the extra mile with his gym reps, the muscles are usually at their breaking point. On the contrary, burying them a bit more can increase their natural strength. But, it's advised to do an extra rep.

3. Muscle-centric focus

According to a British research, subjects whose concentration remained fixed at biceps showed more signs of improvement as opposed to those whose mind wandered during exercise. This results in maximizing muscle growth in the long-term. Ensure to think about the muscle at hand at the gym. Focus on the muscle as opposed to reflecting on distractions.

4. Speed ​​variation

As per an Australian research, the individuals using fast reps techniques gained less muscle strength compared to those using slow reps technique. Both have merits, though. The slow reps subjects gained more muscle mass and fast reps subjects gained more strength. Slow reps increases muscle mass under stress. Using a mishmash of both will ensure size and strength.

5. With collections

Research shows that subjects working with colleges worked out extra as opposed to individual workouts.

6. iPod magic

According to a research conducted by Weider Research Group, bodybuilders listening to music during the gym usually outperformed those with no musical equipment. In this case, they performed 1-2 extra reps as opposed to non-music listeners.

7. Say no to heavy training

Excessive heavy weights training can be counter productive to muscle growth. A mishmash of both is generally a good idea since 4-5 reps of heavy muscle increases muscle strength while 8-10 reps increases the muscle mass. It is advisable to take on a heavy weightlifting regimen for 6-7 weeks and then alternate to lightweight training. This keeps muscles from damaging.

8. Steer clear of exercise balls

According to Canadian scientists, a dumbbell workout on exercise balls can reduce muscle strength as opposed to one on an actual bench. Moreover, when gym enthusiasts worked out on unstable discs as compared to firm ground, they observed more decrease in muscle strength and activity. As a result, it's dangerous to work out on those devices.

9. Cardio

As per a research in Japan, when gym subjects performed cardio prior to weights, their GH response was dampened by 1.100%. As a result, perform cardio before heavy bodybuilding.

10. Wrist straps

Now that's a gym delicacy for enthusiasts. According to Weider Research Group, seasoned bodybuilders usually wear wrist straps for hard gym regimes. This ensures skin's smoothness and an extra 1-2 reps.

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Nutritional Content for Workout Regimen

Utilizing time is essential for humans. A bad workout is simply not an option. Tough workout regimes are meticulously planned and intelligently implemented. As a result, diet constituents an integral portion of gym regime. In absence of a poor diet, the body experiences decremented energy levels. More so, without proper nutrients, exercise sets are difficult to complete.

As a result, it becomes all for naught. There are certain tips and techniques to adopt, enabling super-charged gym regimes. It will boost the energy levels, efficiency and time invested in gym exercises. Heading to the gym requires a cracking playlist, tank full of energy and sufficient rest. This ensures a fit and athletic body. Listed beneath are tips for a well-deserved body:

1. The workout rule

A typical workout day starts with the individual waking up. Following a tight exercise and diet schedule in conjunction with a gym plan ensures the desired results. The tips listed are ensured for a power workout:

2. Eating slow

According to a UK research, when bodybuilders and athletes ate slowly, it allowed faster fat burn during daytime while keeping insulin levels low. As an added advantage, the athletes had high energy levels, worked out more and burnt more fat as opposed to heavy-eating carbs athletes.

· Slow-digested carbs consist of whole grains

· Fast-digested carbs consists of bagels and white bread

The following list of carbs should be consumed prior to a gym workout:

· Oatmeal

· Fruit

· Sweet potatoes

· Wheat bread

· Buckwheat

3. Refrain from high-fat meals

According to American research report, consuming high-fat meals inhibits nitric oxide in blood veins for few hours. That's quite a wasted effort overall. Blood flow decreases after pumping muscles. Here, refrain from eating high dosage of fats such as fast foods as well as packaged foods.

4. Green salad

An American research also came to a conclusion that eating green salad had the same effect on the blood vessels. Avoid eating a green salad two hours before the gym.

Prior to the Workout

Before heading to the gym, it's advised to have a rested and well-nourished body.

5. Buckwheat

Buckwheat is a replacement for grains, it's commonly found in pancakes and soba noodles. It is slow in digestion, but helps in burning fat. It helps in building up more creatine pre-workout in a human body.

6. Whey protein and creatine

According to an Australian research report, gym enthusiasts consumed a diet of creatine and protein for a 10-week period, before and after gym. This results in the following advantages:

· 87% increase in body mass

· 36% increase in bench-press

· 27% increase in squat strength

· 25% increase in deadlift

· 3% decrease in body-fat

7. Caffeine take

According to various researches, an intake of caffeine, increase burning of fat, endurance and decreases muscle pain. As a result, an individual can do more reps. As per a study conducted in University of Nebraska, subjects consuming caffeine performed an extra rep.

8. Arginine

As per a nutritional journal, subjects consuming arginine supplements over a period of 8-weeks increased their bench-press by 20-pounds more as opposed to those consuming placebo.

9. Cocoa-extract

As per a university of California study, scientists discovered that NO levels are boosted with cocoa consumption due to its ingredients. Taking a green salad with cocoa will increase reps.

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Six-Pack Abs Exercises

Sit-ups and crunches are main methods of attaining six-pack abs. On the otherhand, the chest-to-knees exercise is a harmful exercise for your back. On the contrary, working with some complex moves (excluding crunches and sit-ups), coupled with nutritious diet can help in achieving the six-pack abs desired by most.

Listed below are six exercises for achieving those ripped six-pack abs:

1. Pull-up

Clasp the pull-up bar a bit wider than length of shoulders. Now bend your legs behind, take the shoulder blades in a downward and backward position, cross the feet, tighten your abs and squeeze the buttocks. Now follow these steps:

– Pull the entire body up till the collarbone is at level with the bar

– Repeat the exercise

– Perform 3 reps for optimum results

– Take one minute of rest between each rep

2. Medicine ball slam

Hold a medicine ball and keep it above your head.

– Maintain an upright posture

– Throw the ball downwards with full force

– Repeat the exercise in 3 reps

– Take one minute of rest in between.

3. Ab-wheel roll-out

The individual should position himself in a knee position. Hold an ab-wheel's handle keeping the shoulders and hands in sync. Now move the hips forward while rolling this ab-wheel outwards. Just an arm movement is required; keep the back flat at all times. If the body gets misbalanced, it's time to stop the exercise.

– Repeat the exercise in 3 reps

– Take one minute of rest in between.

4. Pall-off press

Hold a D-handle and connect it to the cable cross machine. Fix the pulley to chest height. Stand at a two feet distance and pull the handle to your chest. Push the handle in a straight line so as to maintain the position of the exercise. Return the handle back to its original position.

– 10 reps for each side

– Take one minute rest in between

5. Barbell landmine

The barbell is stuck between two walls in the corner. Hold the barbell by its one end and bring it close to your chest. Using both hands, press barbell out from the chest with lacced fingers. Keep the arms in line, move the shoulders to one side and onto the other. Now, return to original position.

– Repeat this exercise in 3 reps

– Take one minute break

6. Pendulum

With back on the floor, raise the legs to a 90 degree angle, analogous to a right angled triangle. Keeping the legs straight up, bringing them down on the floor to left and then right. This technique hurts quite a bit in the gut.

– Repeat the process multiple times

– Take one minute break

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