3 Superfoods to Help with Muscle Growth

Healthy CoupleToday, we live in the age of the superfood. Foodstuffs long-forgotten or simply ignored emerge from the deep to offer their consumers a variety of health benefits from killing cancer cells to helping the body become more efficient at absorbing nutrients and keeping itself in a peak form.

While superfoods are by no means wonder-drugs that can take away all the issues our body can have, they are useful and helpful in maintaining our health and even to help our body build a larger muscle mass. So, here are 3 superfoods that can aid it to do just that.
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8 Tips on How To Build Your Muscle

build muscleMost people who exercise do so for two main reasons – to lose weight or to build muscle. Sometimes these can be done concurrently. In order to lose weight people do cardio exercises which help in shedding the fat. They also focus on burning more calories than they are consuming. Building muscle is a bit more complicated because it requires eating and exercising in the right way. A lot of lean men and women fail to build muscle because they think it is as simple as lifting some weights and waiting for the results. Building muscle takes hard work, consistency, and most of all knowledge on how exactly you can pack on the muscles.

So here are 8 tips to get you started on your bulking journey.

1. Eat Enough

As you work on increasing the size of your muscles you must provide your body with enough food to support this growth. It is important to consume enough calories to ensure that you are taking in more calories than you are burning. A calorie deficiency leads to weight loss so aim for the opposite. Taking in more calories leads to weight gain and when coupled with weight-training this will result in muscle growth. Read the rest of this entry »

21 Tips to Sprint Faster

How to Sprint Faster

Sprinting is the foundation of High Intensity Interval Training (HIIT), and will make your legs big, strong, fast, and powerful. Sprints are great for developing endurance, but also for developing lean muscle mass and speed strength.

Ever seen a skinny sprinter? I didn’t think so.

Sure, squats are the almighty kings of the Gym Exercise Kingdom; but sprints are like the kings of the Functional Exercise Kingdom whose jacked-up, super-lean army of massive wheels is constantly trying to overthrow the squat as the #1 top leg exercise.

SprintingFemale Sprinter

You think you know how to sprint right, but do you?

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5 Activities That Can Relieve Stress

athlete stress

Whether we like it or not, stress is a huge problem in today’s world.  It could be that you are having problems in the workplace, personal issues – or even money issues that can result in you feeling stressed or anxious.  We have collated a list of activities that can hopefully put you well on your way to a stress-free life. Read the rest of this entry »

A 3 Week Diet Sounds Insane, Here’s Why It’s Effective

Dietary Fat is Bad

Many of us have packed on more weight than we would ideally like, and this is a problem in so many different ways. If you have come down a path that you do not like, and where the ending may be downright frightening, the call to change may be loud and clear.

Luckily, there are some amazing resources that can help you begin to live the life that you have always wanted to live.

 

The Pain of Today

 

Do you feel like your life is not going the way you want it to go because of your physique? It is said that two out of every three American adults are overweight or obese, with a third of American adults being in the latter camp. You may very well have a body shape that does not feel comfortable, does not feel like who you really are, and even that causes you physical pain. Read the rest of this entry »

The Importance Of Mental Health and Well-being

Brain ExerciseMental health is the condition of a person based on the welfare of their state both mentally and emotionally. According to WHO, it affects how we are able to cope with stress, interact with each other, work productively and decision making.

Over time, there are increased cases of mental health disorders across the world. The stigma that is linked with seeking help for mental illnesses has left victims neglected. In all stages of our lives, mental health is critical. It affects all aspects of our life and how we go about it.

Here are some of the reasons why mental health and well-being is essential:

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Eating Habits That Are Detrimental To Your Liver Health

strong liverThe liver is the marvel of our body. It is a vital organ responsible for secreting bile and breaking down the fats along with eliminating toxins from the body. Weight loss is the prime concern for most people when they think about the food they consume. But what most fail to realize that they should be mindful of your food intake to save your liver from severe health problems.

Let us take a look at some common eating habits that are detrimental to the health of the liver. In our daily lives, we tend to adopt eating habits that gradually deteriorate our liver. A full liver cleanse can be helpful in reversing the damage to some extent.

 

  1. Excessive Alcohol Intake

 

You might not know what too much alcohol means as far as your liver health is concerned. From mild scarring to severe inflammation of the liver cells, an excessive intake of alcohol can cause a severely negative impact on the liver. It reduces the liver’s capability to eliminate toxins from the body. Moreover, if the negative impact of alcohol takes a toll on the liver, the ability to break down alcohol further reduces, thus, causing chronic damage. So, it is advisable to keep the consumption of alcohol at a moderate pace. A good rule of thumb is one standard drink for women and a maximum two for men per day.

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Gym injuries: how supplements can aid recovery and boost performance

How’s your fitness regime going? In summer, most of us take our workouts a bit more seriously. But did you know that taking the right vitamins and minerals can help strengthen bone, build muscle, prevent injury, and aid recovery — ideal whether you’re into cardio or resistance training?  

workout performance

If you’re a regular at the gym, you need to ensure that your body takes in what it needs to perform. Don’t underestimate the importance of nutrition — check out how vitamins and minerals can help you push harder in your next work-out session. Read the rest of this entry »

Post Workout Blogging for Stress Relief

fitness blogging

Many of us have post workout routines that we feel are important for our fitness. From stretches and yoga to meditation and even meals or protein shakes, the things we do after our workouts are just as important as what we do during them.

 

The reason? Fitness is 20% about what we do in the gym and our exercises, 80% about what we eat and put in our bodies, but 100% mental. The post-workout routine is filled with these mental and physical exercises and practices that remain critical to our fitness success.

 

What can we add to our post-workouts for better fitness and for stress relief? Surprisingly, one answer is blogging. Why? Because it combines some of the mental tasks above with habitual practices that make your workouts more productive and help you keep track of the things you want and need to accomplish. Starting a blog, choosing a domain and website host and designing your site are all pretty easy. Once you get going, blogging can be addictive just like exercise.

 

How does post-workout blogging help improve your workouts? Here are a few ways. Read the rest of this entry »

5 Bad Habits You Need to Quit Now if Sustained Muscle Growth is Your Goal

build muscle

Here is an interesting guest post by a good friend of Project Swole. He wishes to remain mostly nameless (aside from mentioning his name is Andy), but trust in me he is smart and experienced, and I think this piece will really connect with most Swole readers.


It’s unpleasantly like being drunk.”

“What’s so unpleasant about being drunk?”

“You ask a glass of water.”

– Douglas Adams, British author, and humorist

 

Human beings like habits, as a rule. It’s like that old phrase, “If it ain’t broke, don’t fix it.” So, if we do something, and it works out ok, we’ll do it again.

 

Good or bad, habits allow us to predict the future – if I do this (exactly as I did yesterday), I know what will happen. Habits equal proven outcomes. Get on this train at this time in the morning, and I’ll be at work on time.

 

And if those habits are linked to a reward of some description, anything from a hit of dopamine in the brain by achieving a specific goal or, heaven forbid, one of a human being’s primary rewards – either food or sex, we’ll be back same time tomorrow, guaranteed, with our plate in our hand, as it were.

 

Habits provide routine, and for us, routinely provides security.

 

Unfortunately for us, some habits don’t sit well with others, and the rewards each brings actually off-set against one another, which kind of defeats the object. Take, for example, the diabetic cake-shop owner. You get my point. In fact, like the rest of our existence, it’s all just one big juggling act, seeing what works, what doesn’t, what affects something else, and so on, and hoping for a happy medium somewhere along the line. Read the rest of this entry »