A Guide to Winning at Mass Gains

winning at mass gains

Gaining weight can be a little complicated, especially for those who have an ectomorph body type. You see, there are three main types of bodies, each one having its own shape and propensity for weight gain as well as muscle gain capacities. Some folks are consistently winning at mass gains, whilst others are perpetually losing.

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How Can I Stay Healthy During Quarantine and Keep My Marriage Strong?

Stay Healthy During Quarantine

I’m hearing this same question a lot lately, “how can I stay healthy during quarantine?

There are also quite a few people asking, “how can I keep my marriage strong during quarantine?

If you think about it, those answers go hand-in-hand. Staying healthy in a stay-at-home lockdown is equally important for survival as it is for maintaining a solid relationship with your partner.

In any relationship, it is important to maintain a state of balance between work, health, communication, activities, alone-time, and so-on. This is especially applicable even when it comes to marriage. As important it is to spend time together, find common interests, and indulge in shared activities, the importance of personal space and having time to yourself cannot be undermined. Having to stay indoors all the time, it is normal to feel frustrated, cranky, and even depressed at times.

When you are not feeling at your best, your mental state will likely be reflected in your behavior and projected to your partner. A healthy mind resides in a healthy body and although it is very easy to get off track in the absence of a routine, make sure to take out time to do activities that will keep you and your partner physically and mentally fit resulting in a healthy relationship and even stronger bond.

Here are a few health tips that you should practice during quarantine in order to keep your marriage healthy and thriving.

Eat a Healthy and Balanced Diet

A healthy and well-balanced diet rich in all required nutrients can keep you physically fit and also boost your immunity. Since you are more likely to adopt a sedentary lifestyle during the quarantine, portion control while ensuring the intake of all vital nutrients can keep you physically and mentally fit. It can also significantly boost your mood leading to a better relationship with your spouse.

Maintain a Workout Routine

It is easy to spend all day in your pajamas, eat junk food, and turn into a couch potato when you do not have anything to look forward to. However, it is important to keep a workout routine. You can partner up with your spouse and do a couple of workouts. Physical activity is also associated with a boost in the release of several neurotransmitters, the major regulators of mood and energy levels.

Look After Your Mental Health

As we are trying to adjust to the new reality of our quarantine life, it is normal to feel stressed and down. If these feelings are allowed to prolong, they can turn into serious mental health issues such as anxiety and depression. Your behavior is often a projection of your mental state which is why you should look for any unusual changes in your or your spouse’s behavior. Reach out to them, talk to them, and keep them busy with healthy activities. although distanced, we are still connected in more ways than not. Video chat with your friends and extended family and if the situation does not improve, seek online counseling.

Limit Alcohol Consumption

During quarantine, day drinking has become a norm for most of us. It is important to keep your and your spouse’s drinking frequency in check. In addition, do not take any drugs that have not been prescribed to you in an attempt to deal with anxiety, fear, or any other negative feelings. Excessive day drinking and drug use is certainly one way to ensure you do NOT stay healthy during quarantine.

Seek Marriage Counseling

If it is getting too overwhelming and none of the tips are helping, do not hesitate to seek online marriage counseling. Check out this helpful information at Regain if you think counseling is the next best step: https://www.regain.us/advice/marriage/free-marriage-counseling-you-get-what-you-pay-for/

As a matter of fact, quarantine is taking a toll on all of us. However, we are all in this together and although physically distanced, we can stay connected via technology. Maintaining a routine and keeping your spouse in the loop will not merely make you survive the quarantine but come out of it stronger.

The Top 7 Reasons Everyone Should Bike to Work

bike to work

Today, the biking infrastructure has tremendously improved in most cities across the globe. However, most people still don’t bike to work despite these improvements. If you are among them, you will be surprised to know what you are missing out by not riding to work. Cycling to work can have splendid benefits, from helping you keep fit, achieve your weight loss goals to helping conserve the environment. 

While the benefits of biking to work are endless, here is an exclusive look at the top 7 reasons why everyone should bike to work.

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Women’s Beauty Supplements and Their Benefits

women's beauty supplements

Name one woman that hasn’t felt kind of under the weather at some point? I’m not talking about catching the flue or anything like that. There are days when you simply aren’t satisfied with the way you look. Even though you try to eat healthy, exercise and do everything right, sometimes it just doesn’t seem to be enough. And that’s completely okay; everyone has a bad hair day from time to time.

But, then you notice those days turning into weeks, weeks into months… Eventually, you just realize that you could really use something to freshen up your overall appearance, thus making you look and feel more beautiful. A new haircut doesn’t cut it, flawless makeup doesn’t cut it, and nothing seems to cut it anymore. Until you find out there is something that can very well cut it.

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Importance Of Testosterone – Can You Really Buy The Male Sex Hormone?

1

The human body requires a good balance of hormones in order for everything to function properly. One of those is, naturally, testosterone. It is known as the primary male sex hormone, but producing sperm is not its only purpose. The importance of testosterone for maintaining good health, particularly in middle-aged and older males, should not be ignored.

Get yourself informed: https://www.medicalnewstoday.com/articles/276013

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An Introduction to Long Distance Running

Introduction to Long Distance Running

So you want to run long distances. Perhaps a friend talked you into signing up for a race, or you’ve decided to exercise more, and running doesn’t require a gym or special equipment beyond a good pair of shoes. Whatever the reason you’re here, David Reagan – personal trainer and avid runner from Atlanta, shares the basic principles of long-distance running that could be useful regardless of the race and your long-term running goals.

The first (and essential) step to safe training is building a base. For a beginning runner, building a base can take around three months. The good news is that it’s not complicated: you go out and run, and work your way up in mileage. Run three to four times a week, and start with whatever goal works for you. If you start at a mile, do that for a week or so before moving up to two miles.  Slowly build up to about four miles per run. These miles are often called easy miles because the only goal is to keep running, it doesn’t matter how fast. They probably won’t feel easy, though, and that’s okay! The first part of running is the hardest; once you get into shape (and the routine) it will be a lot easier.

Once you have a base built up, it’s time to make a training plan. Each plan will depend on your goals.  Training for a marathon is different than training for a half-marathon, but the basic concepts are the same. Plans will differ based on your time goals, as well. For the first big run, many people choose not to make a time goal, which can make building a plan easier as it’s about distance instead of time. There are three main components of a training plan.

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Understanding Muscle Development and How Your Diet Affects Your Progress

Healthy Muscle

Being strong is totally in right now. While fitness and exercise have long been touted as boons to your overall health, new trends are putting muscle definition and size in the forefront. Firm, well-developed muscles are attractive, sexy, and a sign of health and vitality, for both men and women. 

What you eat can make a difference between an effective, muscle-building gym session and one that simply leaves you sore for a few days. Sure, your body needs protein and carbs to fuel workouts, but you may be giving it all the wrong things. Proper nutrition is about more than just macros, and you should understand what role it plays in getting swole. 

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Easy Meal Plans for Busy Moms

meal plans for moms

Today’s piece is presented by our Swole Mom contributor Jen. In these brutal coronavirus times, it’s more important than ever to stick to a meal plan and keep your diet on track. Swole author Jen has come to us today to present a daily meal plan that can easily be followed while working from home, homeschooling, carting toddlers around, or even while following a regular workplace commuter schedule.

Hopefully, these tips can help all the Moms rearrange their meal planning.

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6 Reasons Why Golf Is Good For The Body and Mind

golf health

Golf is one of the best low impact sports to help keep you fit and healthy. It stimulates the body and the mind and is safe for people with common physical limitations preventing them from participating in high-impact fitness involving running, jumping, and other ballistic skills. Let’s take a look at some of the most important reasons to play golf as part of a healthy lifestyle, other than it just being plain old fun.

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How to Use Protein Powder to Shed Excess Fat Efficiently

protein shake lean athlete

Some people assume that protein shakes are only used by bodybuilders and athletes to build mass. When you look at the packaging you will see an image of a hulk of a man in a g-string or a ripped pretty-boy with 8-pack abs and a chiseled jaw.

Unfortunately, many athletes and novice gym rats are unaware that they can use protein powder for weight management. It depends on how the product is used in combination with exercise and a diet focused on fat loss.

Today, we would like to discuss the most efficient ways to lose fat while simultaneously maintaining, and sometimes even gaining, muscle mass.

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