Posts Tagged ‘exercise’

How to Build your Muscle Naturally

Monday, March 12th, 2018

Fitness WomanIf you are interested in bulking up, you probably are worried the only way this is possible is through consuming steroids and other drugs that help to accelerate the process. But this is not necessarily how you gain muscles. You can pursue a natural muscle development process, which calls for dedication and a bit of patience. In a few months, you can begin to see changes if consistency is upheld. While doing it, note that age is a factor that affects the process, so make sure to embrace exercises that are right for your age.

Adjust your Diet

 

Before you even think about any workout options, you would need to adjust your diet. First thing is to increase calorie intake, but not too much – just enough for your workouts. But while doing this, avoid junk as this will only make you to gain more weight and you don’t need that. Second ensure you are hydrated well. Consume enough water especially during workout sessions. Water keeps your energy levels up and gives you the lubrication you need for your joints.

 

It also supports digestion and absorption so you are able to get essential nutrients. Lastly, consider taking muscle building foods. Take more foods that are rich in omega-3s and omega-6s. Eat proteins, fiber, and carbs in plenty and also consider foods like eggs and nuts, which provide nutrients for muscle build-up.

 

Strength Training Exercises

 

To gain muscles, you need to work out. Nothing gives better results than strength training exercises. You have to be patient as this process might take time. Just do it daily and ensure to rest so you don’t exhaust yourself. Before you go into any training, it is advisable to first warm up so you don’t injure your muscles. Some jog or walk could help to prepare you for the practice. The objective is to get your heart rate up without burning many calories.

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Why Mobility Matters for Strength Training

Thursday, March 1st, 2018

It takes a lot of commitment to strength training to see consistent muscle growth. To be able to fit training into their schedule, people often cut corners. While some neglect to properly warm up before slamming the weight plates on a barbell, most decide to skip their post-workout mobility session when pressed for time.

mobility training

While mobility training can be time-consuming, tedious, and uncomfortable, it is also extremely important to incorporate into your strength training routine. When it comes to hitting the weights, here are a few reasons why mobility matters.

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The Only 7 Exercises You Need To Do If You Want To Get Muscular

Sunday, February 11th, 2018

muscle gains

I don’t know about you, but when I first started working out I was confused as hell. The typical commercial gym has around 100 different machines. How on earth do you know which ones to use, which are more important than others and which are not as important? Or better put, not optimal for your personal goals.

If you are just starting to get your feet wet with exercising, that may be overwhelming. I know it definitely was for me. But worry no more, this article will go right down your alley. I am going to give you a list of just 7 exercises you need to do in order to get muscular.

Yes, you can do it with just 7 basic exercises. It is more efficient, it takes less time, and most importantly, it works.

But let’s start with the very beginning, shall we? (more…)

Beginner’s Guide to Working Out

Tuesday, January 30th, 2018

beginner fitness guide

Everyone desires to be healthy. One way of making sure it happens is by exercising regularly. Once you begin exercising, you’ll start to not only feel healthier but also enjoy the benefits of working out.

Of great importance to note is that sticking to your exercise routine takes plenty of determination and discipline. Are you considering starting to work out? Are you clueless on where to start? Might you be wondering how often you need to exercise or which strategies to employ to get positive results etc? Well, this primer will guide you on everything you need to know about starting a workout routine. (more…)

The Top 5 Best Hamstring Exercises

Friday, January 26th, 2018

Arnold Deadlifts

Serious fitness enthusiasts and athletes want to be able to lift thousands of pounds off the ground with minimal effort. It makes us feel good to be able to pick up anything we want. Especially when most guys in the world struggle to pick up even 100 lbs off the floor.

The number one way to make all these things happen? Train your hamstrings, lower back, and glutes (your bum) with complex free weight exercises.

Men and women alike should use these training tips. No amount of deadlifts are going to make a woman huge and bulky unless they TRY REALLY HARD to get huge and bulky on purpose. At the same time, no amount of body weight squats or lunges are going to get you big, strong, or conditioned. Train heavy and train hard, no matter who you are. And if you are a woman who is overly concerned about getting “too big” and just doesn’t want to lift weights, check out this mostly non-load bearing leg exercises for women to get an idea of some other exercises to work into a routine.

As I mentioned in my top 5 quad exercises post, your legs are the largest group of muscles in your body. By training your legs hard, you will be setting yourself up to gain the most progress compared to every other muscle group.

Strong hamstrings will allow you to:

  • Pick up anything heavy off the floor or ground.
  • Burn as many calories during training as you would when training quads.
  • Form the foundation of your body’s posterior strength chain.
  • Strengthen your lower back to protect from injury.

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Three Best Practices for Lower-Body Muscle Gain

Thursday, January 18th, 2018

Men often have a tendency to overdevelop their upper bodies at the expense of their lower bodies. There are also a few common misunderstandings about weight loss versus fat loss out there in relation to diet and nutrition. Don’t sabotage all your progress — especially if you’re trying to lose weight but gain muscle.

leg press

Gaining muscle is a delicate balance between consuming enough calories (from healthy foods) and routinely working out. In fact, it is difficult to do both at the same time without sabotaging muscle gain. (more…)

Is Bike Exercise Good for Cardio?

Sunday, January 14th, 2018

Exercise bikes, also called stationary bikes, are exercise equipment pieces that function exactly the same way as regular bikes except for the fact that they stay in one place as you pedal them. They are meant to give the user a similar workout as the one provided when riding a regular bike on a road or street.

Mountain Biking

This is achieved by the bike’s design which requires the user to place a lot of pressure on the pedals in order to spin the suspended wheel. This pressure can be adjusted by the user thus allowing them to progress to higher intensity levels as their levels of fitness improve. (more…)

Fitness Forethought – 6 Tips For Preventing and Managing Sports Injuries

Wednesday, December 6th, 2017

If you’re a sports buff, then you know all too well how much an injury to any of your joints, limbs or muscles may affect your game, your fitness and your overall health. The last thing anyone wants is to be struck down by a sports-related injury. This is why educating yourself on ways in which you can avoid and take preventative measures against sports injuries is so crucial.

Gym Injuries Prevention

In this article, we will look at 6 tips for preventing and managing sports injuries. These simple yet effective tips will ensure that you’ll be able to enjoy your fitness and sports routines without having to succumb to any nasty afflictions. Read on to find out more.

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3 Common Causes of Workout Back Pain (and How to Recover Fast)

Monday, December 4th, 2017

There is nothing more satisfying than a strong back. While bulging biceps, pecs, and quads might seem sexy, they aren’t nearly as effective as increasing strength and stability as robust rhomboids, lats, and traps. However, not only is it easy to inefficiently train the back, but it is incredibly easy to injure those muscles (and the tissues around them) with improper technique and inaccurate exercises.

Workout Back Pain
If you want a rope-covered back but you don’t want chronic back pain, here are a few common mistakes you should avoid – and if you are already laid low from a back injury, here’s how you can recover and prevent them in the future. (more…)

Use Proper Form and Nutrition to Prevent Injury

Friday, November 24th, 2017

Too many times people throw themselves into an exercise routine with the expectation that if they heave as much weight as possible, enough times, they’re going to see the results they want. In reality, the result they’re likely to see is an injury that sets them back significantly in achieving their fitness goals.

gym injuries

Whether you’re just starting out or finessing your current exercise routine, it’s essential that you always take the time to ensure you’re practicing proper form. If you don’t, you are cheating yourself by lessening the positive effects of your workout and opening yourself up to serious injury. Aside from maintaining proper technique as you build strength and flexibility, you should also focus on the nutrition your body needs to function, recover, and grow. (more…)