Source >
Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts
Should You Eat Breakfast Before You Exercise?
Saturday, November 16, 2019
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When is the best time to exercise?
Saturday, July 27, 2019
Exercise is a foundational pillar of optimal health and disease prevention, and something is always better than nothing. That said, there are many ways in which you can maximize your results.
Source >
Source >
Exercise Helps Shrink Tumors and Combats Cancer in Many Ways
Friday, March 4, 2016
By Dr. Mercola
Compelling evidence suggests exercise is an important component of cancer prevention and care; slashing your risk of developing cancer, improving your chances of successful recuperation, and diminishing your risk of cancer recurrence.
Source : >
Compelling evidence suggests exercise is an important component of cancer prevention and care; slashing your risk of developing cancer, improving your chances of successful recuperation, and diminishing your risk of cancer recurrence.
Source : >
The 6 Rules of Gaining Muscle Mass
Monday, January 18, 2016
By NATE GREEN
Here's the frustrating truth: Most guys spend their entire life going to gyms, performing endless reps and sets, and never gaining more than a few pounds of muscle. You sacrifice sweat, invest in hustle and for what? Yeah, good health — that's great. But if you're like me, you also want results you can see.
Eventually many guys end up wondering, "Is my body just not designed to add size?"
I tried my own personal experiment to build as much mass as possible in one month. The result: I gained 20 pounds in 28 days.
I learned what it takes to add size — no drugs, no cheating, no gimmicks.
I did this to help all the average guys out there, guys just like me. The ones that are tired of being frustrated, misled and unable to make any changes that they can see. And as a former skinny guy, it was further proof that anyone -- with enough patience and effort -- can change their body.
[Read More: How to Supercharge Your Workout With Supersets]
If you want to add some mass to your body, or just make sure that you're not wasting your time with your training and diet plan, here are six lessons that will help you avoid your common frustrations.
RULE #1: Eat More Calories Than You Burn
This might seem obvious, but when you're trying to add mass, you need to eat more. If there's a consistent theme in the struggle to gain weight, most people just don't eat enough. Keep in mind that everyone's body is different, so there's no hard-and-fast rule on how much you need to eat. But most people eat for the body they currently have. When they eat "a lot," that’s just compared to their current weight. If you want to gain more size, you have to be thinking about what it would take to fuel the body you desire.
So eating "a lot" for your size will undoubtedly leave you at your size. You need to push the limits and find ways to take in more calories. Remember, you're trying to change the way you look and push past a weight that is easy for you body to maintain. What's more, you're trying to add muscle that might be stubbornly resisting all your efforts.
The best approach is finding an eating strategy that makes it easier to take in more calories. This might mean eating more meals. It might mean eating less often but taking in significantly larger meals. That's what I did. I only ate 3 times per day, but I ate a lot at each meal. (See my eating plan for yourself.)
Sometimes you might need some simple tricks to add calories. This could be adding 1-2 tablespoons of oils (like Udo's oil) to meals, or adding a few extra tablespoons of nut butter after you're already full. But if you're trying to gain weight and your not seeing any changes, start eating more. It's a simple idea, but one that can be difficult to achieve because it's an uncomfortable process. Hang with it, and your body will eventually adjust — both with the "ease" of eating more and the changes you'll see.
RULE #2: Double or Triple Your Protein Intake
If there's a type of food you want to eat more of, your top choice should be protein. Most guys don't eat enough protein. That's because there's a variety of myths out there that will have you believe that you can only digest 20 to 30 grams of protein per serving. Or that you need to eat lots of small doses of protein 5 to 6 times per day. The result is that you feel like you're getting enough protein, but you're actually falling short of your goals.
[Read More: 3 Nutrient Timing Myths Busted]
If you want to boost how much protein you're eating, understand that you can take in more than 20 to 30 grams per serving. And then focus on eating two to three times more protein, in general. If you're already taking in about a gram per pound of your body weight, you don't need to triple that amount. But just like calories, you want to eat for the body you're trying to build. So add more protein as part of your effort.
RULE #3: Eat Mostly Nutrient-Dense Whole Foods
One of the biggest mistakes when trying to gain weight is eating the wrong types of food. Gaining weight can be hard for some people. (And yes, people that struggle to lose weight do not want to hear about your "difficulties" stuffing your face, but both can be equally challenging.) When you hit that wall, your first instinct might be to eat the most calorically dense foods possible. Scarfing down pizza and donuts might help you gain weight — but not the type you want.
Remember the goal is mass, but more muscle and less fat is what you want. So you'll want to eat foods that are dense in calories — think steak and potatoes — as well as foods that have nutritional value and will help with digestion, like greens and sauerkraut.
While you will have more room to take in extra calories, if those calories are all from the bad sources you will grow — in all the wrong ways.
RULE #4: Do Compound Exercises in The Gym
A quick look at my workout should reveal something very important: the workouts were not overly complicated. I hit the exercises that worked the greatest number of muscles. Moves like squats, deadlifts, bench press, overhead press and rows. Add in some "isolation" exercises to train your vanity muscles, and you have the perfect plan.
Don't over-complicate your training with endless exercise changes. The fastest way to gain size is to become better at a few exercise and lift more weight. Your body will grow. Trust me. Which brings up another important rule.
RULE #5: Lift Heavier Weights
There is a place for higher reps in any program. In fact, I incorporated some on my "conditioning" days. But training heavy plays an important role in your ability to grow. That's because focusing on heavier weight increases your strength. And as you increase your strength, you can use more weight for more reps. And as your total work capacity increases (amount of weight you use multiplied by the number of reps you perform), you are able to add more mass.
You'll want to be smart about your approach. The downside of heavier lifting is that it can put you at a greater likelihood of injury. So doing a proper and thorough warmup, as well as several work-up sets, will ensure that you body--and your muscles, tendons, and ligaments--are prepared to add more weight, become stronger, and stay injury free.
RULE #6: Get 7+ Hours of Sleep Every Night
Two simple reasons why you want to make sure to prioritize sleep:
- Sleeping enough helps your body build muscle
- Not sleeping enough makes it harder to build muscle
When you get enough sleep, your levels of growth hormone increase. This is a natural hormone that plays an important role in muscle growth and recovery. When you don't sleep enough, another hormone--cortisol--is increased. This stress hormone makes it harder for you to gain muscle. In fact, research published in the Annals of Internal Medicine found that people who don't sleep enough not only lose weight, they also lose muscle.
Your goal should be to prioritize your rest just as much as your meals and workouts. It'll ensure that all your hard work won't go to waste.
By following these guidelines, you'll be avoiding some of the most common mistakes that make gaining size seem impossible.
– Nate
Here's the frustrating truth: Most guys spend their entire life going to gyms, performing endless reps and sets, and never gaining more than a few pounds of muscle. You sacrifice sweat, invest in hustle and for what? Yeah, good health — that's great. But if you're like me, you also want results you can see.
Eventually many guys end up wondering, "Is my body just not designed to add size?"
I tried my own personal experiment to build as much mass as possible in one month. The result: I gained 20 pounds in 28 days.
I learned what it takes to add size — no drugs, no cheating, no gimmicks.
I did this to help all the average guys out there, guys just like me. The ones that are tired of being frustrated, misled and unable to make any changes that they can see. And as a former skinny guy, it was further proof that anyone -- with enough patience and effort -- can change their body.
[Read More: How to Supercharge Your Workout With Supersets]
If you want to add some mass to your body, or just make sure that you're not wasting your time with your training and diet plan, here are six lessons that will help you avoid your common frustrations.
RULE #1: Eat More Calories Than You Burn
This might seem obvious, but when you're trying to add mass, you need to eat more. If there's a consistent theme in the struggle to gain weight, most people just don't eat enough. Keep in mind that everyone's body is different, so there's no hard-and-fast rule on how much you need to eat. But most people eat for the body they currently have. When they eat "a lot," that’s just compared to their current weight. If you want to gain more size, you have to be thinking about what it would take to fuel the body you desire.
So eating "a lot" for your size will undoubtedly leave you at your size. You need to push the limits and find ways to take in more calories. Remember, you're trying to change the way you look and push past a weight that is easy for you body to maintain. What's more, you're trying to add muscle that might be stubbornly resisting all your efforts.
The best approach is finding an eating strategy that makes it easier to take in more calories. This might mean eating more meals. It might mean eating less often but taking in significantly larger meals. That's what I did. I only ate 3 times per day, but I ate a lot at each meal. (See my eating plan for yourself.)
Sometimes you might need some simple tricks to add calories. This could be adding 1-2 tablespoons of oils (like Udo's oil) to meals, or adding a few extra tablespoons of nut butter after you're already full. But if you're trying to gain weight and your not seeing any changes, start eating more. It's a simple idea, but one that can be difficult to achieve because it's an uncomfortable process. Hang with it, and your body will eventually adjust — both with the "ease" of eating more and the changes you'll see.
RULE #2: Double or Triple Your Protein Intake
If there's a type of food you want to eat more of, your top choice should be protein. Most guys don't eat enough protein. That's because there's a variety of myths out there that will have you believe that you can only digest 20 to 30 grams of protein per serving. Or that you need to eat lots of small doses of protein 5 to 6 times per day. The result is that you feel like you're getting enough protein, but you're actually falling short of your goals.
[Read More: 3 Nutrient Timing Myths Busted]
If you want to boost how much protein you're eating, understand that you can take in more than 20 to 30 grams per serving. And then focus on eating two to three times more protein, in general. If you're already taking in about a gram per pound of your body weight, you don't need to triple that amount. But just like calories, you want to eat for the body you're trying to build. So add more protein as part of your effort.
RULE #3: Eat Mostly Nutrient-Dense Whole Foods
One of the biggest mistakes when trying to gain weight is eating the wrong types of food. Gaining weight can be hard for some people. (And yes, people that struggle to lose weight do not want to hear about your "difficulties" stuffing your face, but both can be equally challenging.) When you hit that wall, your first instinct might be to eat the most calorically dense foods possible. Scarfing down pizza and donuts might help you gain weight — but not the type you want.
Remember the goal is mass, but more muscle and less fat is what you want. So you'll want to eat foods that are dense in calories — think steak and potatoes — as well as foods that have nutritional value and will help with digestion, like greens and sauerkraut.
While you will have more room to take in extra calories, if those calories are all from the bad sources you will grow — in all the wrong ways.
RULE #4: Do Compound Exercises in The Gym
A quick look at my workout should reveal something very important: the workouts were not overly complicated. I hit the exercises that worked the greatest number of muscles. Moves like squats, deadlifts, bench press, overhead press and rows. Add in some "isolation" exercises to train your vanity muscles, and you have the perfect plan.
Don't over-complicate your training with endless exercise changes. The fastest way to gain size is to become better at a few exercise and lift more weight. Your body will grow. Trust me. Which brings up another important rule.
RULE #5: Lift Heavier Weights
There is a place for higher reps in any program. In fact, I incorporated some on my "conditioning" days. But training heavy plays an important role in your ability to grow. That's because focusing on heavier weight increases your strength. And as you increase your strength, you can use more weight for more reps. And as your total work capacity increases (amount of weight you use multiplied by the number of reps you perform), you are able to add more mass.
You'll want to be smart about your approach. The downside of heavier lifting is that it can put you at a greater likelihood of injury. So doing a proper and thorough warmup, as well as several work-up sets, will ensure that you body--and your muscles, tendons, and ligaments--are prepared to add more weight, become stronger, and stay injury free.
RULE #6: Get 7+ Hours of Sleep Every Night
Two simple reasons why you want to make sure to prioritize sleep:
- Sleeping enough helps your body build muscle
- Not sleeping enough makes it harder to build muscle
When you get enough sleep, your levels of growth hormone increase. This is a natural hormone that plays an important role in muscle growth and recovery. When you don't sleep enough, another hormone--cortisol--is increased. This stress hormone makes it harder for you to gain muscle. In fact, research published in the Annals of Internal Medicine found that people who don't sleep enough not only lose weight, they also lose muscle.
Your goal should be to prioritize your rest just as much as your meals and workouts. It'll ensure that all your hard work won't go to waste.
By following these guidelines, you'll be avoiding some of the most common mistakes that make gaining size seem impossible.
– Nate
9 Body Hacks to Naturally Increase Testosterone
Friday, December 11, 2015
By Dr. Mercola Testosterone, a hormone produced primarily by the testicles, is often associated with the epitome of "manhood" (although women have testosterone, too).
Indeed, it does play a large role in male sexuality and reproduction, impacting such factors as sexual and reproductive function, muscle mass, and hair growth, but also has some less "flashy," albeit equally important, roles like maintaining bone density, levels of red blood cells and a sense of well-being.
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Standing Six Hours a Day Reduces Risk of Obesity by One-Third
By Dr. Mercola The evidence is overwhelming and crystal clear: avoiding sitting is a key component of a health-promoting lifestyle.
According to Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, some 10,000 publications have shown that sitting is harmful to your health.
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Primary Principles of Exercise: Aerobic, Interval, Strength, Core
Friday, December 4, 2015
I went to medical school in large part because I wanted to use exercise as a therapeutic tool to help people get healthier. I strongly believe that without fitness, it is virtually impossible to achieve optimal health.
Source : >
Source : >
Could Strenuous Exercise at Night Mean Better Sleep?
By Dr. Mercola
One of the benefits of exercise overall is improved sleep quality, but it's typically recommended that you not exercise within three hours of bedtime so you have adequate time to wind down.
Source : >
One of the benefits of exercise overall is improved sleep quality, but it's typically recommended that you not exercise within three hours of bedtime so you have adequate time to wind down.
Source : >
Strengthening Your Body Strengthens Your Mind
Sunday, November 29, 2015
Secrets Revealed of Old-Time Strongmen
Friday, November 27, 2015
By Dr. Mercola
Kettlebells offer dynamic, whole-body exercise routines that incorporate cardiovascular, resistance and range-of-motion training into one workout. Using kettlebells in a high-intensity interval training (HIIT) format can burn more calories per minute than just about any other workout.
Source : >
Kettlebells offer dynamic, whole-body exercise routines that incorporate cardiovascular, resistance and range-of-motion training into one workout. Using kettlebells in a high-intensity interval training (HIIT) format can burn more calories per minute than just about any other workout.
Source : >
7 Exercises for Muscle Maintenance
Saturday, November 14, 2015
To maintain your muscles, aim for 20 minutes of strength-training exercises two to three times a week?with at least one day off in between workouts so your muscles have time to rest, recover, and grow.
Liz Neporent, an exercise physiologist and the president of Wellness 360, a New York City-based corporate-wellness-consulting company, suggests the following seven exercises, which work most of the major muscles in your body. Do one to three sets of 8 to 15 repetitions of the exercises, resting no more than 45 seconds between sets to keep the workout challenging.
If you haven't used weights before or if you're out of shape, start with light weights (when they're called for) of two to five pounds and do fewer sets.
Exercise 1: Squat
Works: Buttocks and thighs
Stand with your feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest.
Sit back and down, as if there's a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward. Don't allow your knees to stick out past your toes.
Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.
Exercise 2: One-Arm Row
Works: Upper and middle back and shoulders
Stand to the left of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly parallel to the floor, knees slightly bent. Put your left hand on the chair's seat for balance. Tilt your chin toward your chest so your neck is in line with the rest of your spine. Your right hand will be in front of your right shin.
Pull your right arm up along the side of your body until your elbow points to the ceiling and your hand brushes against your waist.
Slowly lower the weight back down. Complete the reps, then switch sides.
Exercise 3: Modified Push-Up
Works: Chest, abdominals, shoulders, and arms
Lie on your stomach, knees bent and ankles crossed. Place your palms on the floor a bit to the side and in front of your shoulders. Tuck your chin a few inches into your chest so your forehead faces the floor.
Straighten your arms and lift your body so you are balanced on your palms and knees, abdominals tight. Be careful not to lock your elbows.
Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower just until your upper arms are parallel to the floor. Push back up.
Exercise 4: Shoulder Press
Works: Shoulders, arms
Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and the back of the chair.
With palms forward, bend the elbows and raise the dumbbells up so they are level with your ears. Elbows should be at or just below shoulder height.
Straighten arms up over your head, without locking elbows, then slowly lower to start.
Exercise 5: Biceps Curls
Works: Biceps
Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.
Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm. Continue alternating until you've completed the set. (One rep consists of a bicep curl with each arm.)
Exercise 6: Kick-Backs
Works: Triceps
Stand to the left of a chair. Hold a dumbbell in your right hand, feet hip-width apart. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Place your free hand on top of the chair for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm perpendicular to it, and your palm facing in. Keep your elbow close to your waist. Pull your abdominals in and don't lock your knees.
Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight for one rep. When you've completed the set, repeat with your left arm.
Exercise 7: Plank
Works: Abdominals, shoulders, chest, lower back, buttocks, thighs
Lie on the floor, hands clasped in front of you roughly under your forehead, toes tucked under.
Press up to balance on your forearms and toes. Pull your abs in so your lower back does not sag and your hips do not drop.
Focus on keeping your torso straight and your abs pulled in to support you. Hold for 10 counts.
Liz Neporent, an exercise physiologist and the president of Wellness 360, a New York City-based corporate-wellness-consulting company, suggests the following seven exercises, which work most of the major muscles in your body. Do one to three sets of 8 to 15 repetitions of the exercises, resting no more than 45 seconds between sets to keep the workout challenging.
If you haven't used weights before or if you're out of shape, start with light weights (when they're called for) of two to five pounds and do fewer sets.
Exercise 1: Squat
 |
| Squat |
Works: Buttocks and thighs
Stand with your feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest.
Sit back and down, as if there's a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward. Don't allow your knees to stick out past your toes.
Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.
Exercise 2: One-Arm Row
 |
| One-arm row |
Works: Upper and middle back and shoulders
Stand to the left of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly parallel to the floor, knees slightly bent. Put your left hand on the chair's seat for balance. Tilt your chin toward your chest so your neck is in line with the rest of your spine. Your right hand will be in front of your right shin.
Pull your right arm up along the side of your body until your elbow points to the ceiling and your hand brushes against your waist.
Slowly lower the weight back down. Complete the reps, then switch sides.
Exercise 3: Modified Push-Up
 |
| Modified push-up |
Works: Chest, abdominals, shoulders, and arms
Lie on your stomach, knees bent and ankles crossed. Place your palms on the floor a bit to the side and in front of your shoulders. Tuck your chin a few inches into your chest so your forehead faces the floor.
Straighten your arms and lift your body so you are balanced on your palms and knees, abdominals tight. Be careful not to lock your elbows.
Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower just until your upper arms are parallel to the floor. Push back up.
Exercise 4: Shoulder Press
 |
| Shoulder press |
Works: Shoulders, arms
Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and the back of the chair.
With palms forward, bend the elbows and raise the dumbbells up so they are level with your ears. Elbows should be at or just below shoulder height.
Straighten arms up over your head, without locking elbows, then slowly lower to start.
Exercise 5: Biceps Curls
 |
| Bicep curls |
Works: Biceps
Hold a dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.
Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, then repeat with your left arm. Continue alternating until you've completed the set. (One rep consists of a bicep curl with each arm.)
Exercise 6: Kick-Backs
 |
| Kick-backs |
Works: Triceps
Stand to the left of a chair. Hold a dumbbell in your right hand, feet hip-width apart. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Place your free hand on top of the chair for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm perpendicular to it, and your palm facing in. Keep your elbow close to your waist. Pull your abdominals in and don't lock your knees.
Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight for one rep. When you've completed the set, repeat with your left arm.
Exercise 7: Plank
 |
| Plank |
Works: Abdominals, shoulders, chest, lower back, buttocks, thighs
Lie on the floor, hands clasped in front of you roughly under your forehead, toes tucked under.
Press up to balance on your forearms and toes. Pull your abs in so your lower back does not sag and your hips do not drop.
Focus on keeping your torso straight and your abs pulled in to support you. Hold for 10 counts.
THE HIGH 10 MUSCLE CONSTRUCTING FACTS YOU MUST KNOW
Monday, January 19, 2015
1. Building muscle has a lot to do with genetics.
If your mother and father are naturally thin or have a very small body frame then most likely you will have the identical traits. This doesn’t mean you haven’t any chance of constructing a strong toned body. It just means you are likely to have to strive.
2. Your metabolism has an effect on your size.
If you’ve difficulty packing on weight whether it’s fat or muscle, you then most likely have a very fast metabolism. Your body is burning calories faster than it is possible to consume them.
3. There is no universal weight training exercise program that will get massive results for every individual person.
The best way to find a program that works for you is to find somebody who had a similar type of body as you before and initiate walking their walk. There are certainly standard exercises that may build muscle however, there is more to muscle development than lifting weights.
4. More training doesn’t mean more muscle.
This is amongst the most difficult concepts for a lot of to grasp. The purpose of body building is to stimulate muscle growth… that’s all. Once which has been done, parts of your muscles need to repair and new muscle must be built which only comes about when you are resting.
5. Isolation exercises aren’t getting you big fast.
The best exercises to use the most amount of overall size are multi-muscle exercises. These are exercises that need more than one muscle or group of muscles to get the job done. These lifts put the most amount of stress on your system. This will be the stress that will shock your neurological system into releasing the greatest volume of muscle building hormones.
6. Free weights build muscle quicker.
Free weights are preferred over machines since they make your body work harder. They require greater concentration and permit the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the strength of the exercise.
7. No Pain, No Gain.
Lifting a similar weights frequently isn’t getting you big. In fact it is going to do the exact opposite.
To build muscle you should go heavy. This stimulates Type IIB muscle fibers which cause essentially the most amount of muscle gain. Lifting heavy is when your system fails after 4-8 reps.
8. Long training sessions are a NO-GO
The idea would be to stimulate muscle, not hit it from every angle possible. This is just a concern for developed muscle builders looking to tone muscle. Long training sessions cause catabolic hormonal changes to rise dramatically. Catabolic hormones are responsible for wearing down muscle tissue leading to MUSCLE LOSS. Your weight training exercise sessions should go for no longer than 60-75 minutes maximum.
9. You don’t need aerobic activity to lose fat.
The time spent running or swimming is muscle development and recovery time lost. Building muscle could be the fastest way to reduce fat. Aerobic activities will help you lose fat but not so if you’re on a high calorie mass diet for body building.
10. 3 square meals a day isn’t going to help you build muscle.
Eating is a valuable part of muscle building. You must eat more often and eat more protein. You should be eating roughly every 2.5 hours that’s about 6 meals daily. Spreading any occasion . throughout the day will improve muscle assimilation, and make certain that your system always has the calories it for muscle development and repair.
For more information on body building and to meet others like you looking to make a difference for their physique, then go on over to http://tinyurl.com/musclegainwes
2. Your metabolism has an effect on your size.
If you’ve difficulty packing on weight whether it’s fat or muscle, you then most likely have a very fast metabolism. Your body is burning calories faster than it is possible to consume them.
3. There is no universal weight training exercise program that will get massive results for every individual person.
The best way to find a program that works for you is to find somebody who had a similar type of body as you before and initiate walking their walk. There are certainly standard exercises that may build muscle however, there is more to muscle development than lifting weights.
4. More training doesn’t mean more muscle.
This is amongst the most difficult concepts for a lot of to grasp. The purpose of body building is to stimulate muscle growth… that’s all. Once which has been done, parts of your muscles need to repair and new muscle must be built which only comes about when you are resting.
5. Isolation exercises aren’t getting you big fast.
The best exercises to use the most amount of overall size are multi-muscle exercises. These are exercises that need more than one muscle or group of muscles to get the job done. These lifts put the most amount of stress on your system. This will be the stress that will shock your neurological system into releasing the greatest volume of muscle building hormones.
6. Free weights build muscle quicker.
Free weights are preferred over machines since they make your body work harder. They require greater concentration and permit the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the strength of the exercise.
Lifting a similar weights frequently isn’t getting you big. In fact it is going to do the exact opposite.
To build muscle you should go heavy. This stimulates Type IIB muscle fibers which cause essentially the most amount of muscle gain. Lifting heavy is when your system fails after 4-8 reps.
8. Long training sessions are a NO-GO
The idea would be to stimulate muscle, not hit it from every angle possible. This is just a concern for developed muscle builders looking to tone muscle. Long training sessions cause catabolic hormonal changes to rise dramatically. Catabolic hormones are responsible for wearing down muscle tissue leading to MUSCLE LOSS. Your weight training exercise sessions should go for no longer than 60-75 minutes maximum.
9. You don’t need aerobic activity to lose fat.
The time spent running or swimming is muscle development and recovery time lost. Building muscle could be the fastest way to reduce fat. Aerobic activities will help you lose fat but not so if you’re on a high calorie mass diet for body building.
10. 3 square meals a day isn’t going to help you build muscle.
Eating is a valuable part of muscle building. You must eat more often and eat more protein. You should be eating roughly every 2.5 hours that’s about 6 meals daily. Spreading any occasion . throughout the day will improve muscle assimilation, and make certain that your system always has the calories it for muscle development and repair.
For more information on body building and to meet others like you looking to make a difference for their physique, then go on over to http://tinyurl.com/musclegainwes
Running: Any Amount Is Good, and More May Not Be Better
Friday, August 15, 2014
By Dr. Mercola
Increasingly, fitness experts are moving away from the outdated recommendations that suggest you need 30 to 60 minutes of moderate daily activity.
Source : >
More to read:
Increasingly, fitness experts are moving away from the outdated recommendations that suggest you need 30 to 60 minutes of moderate daily activity.
Source : >
More to read:
Beginners Guide to Strength Training
Sunday, August 3, 2014
Strength training is an integral part of any well-rounded exercise program, regardless of your age or gender.
Unfortunately, many ignore strength training when designing their exercise plan, thinking it's only for those who want to "bulk up." However, nothing could be farther from the truth!
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The Truth About Exercise—The Case for High Intensity Workouts
Sunday, July 13, 2014
By Dr. Mercola
Over the last several years, researchers have slowly but surely reached the consensus that high intensity interval training (HIIT), which is characterized by relatively short bursts of intense exercise followed by periods of rest, far outperforms conventional aerobic endurance type exercises.
Over the last several years, researchers have slowly but surely reached the consensus that high intensity interval training (HIIT), which is characterized by relatively short bursts of intense exercise followed by periods of rest, far outperforms conventional aerobic endurance type exercises.
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This Is What Happens to Your Body When You Exercise
Sunday, June 29, 2014
One of the key health benefits of exercise is that it helps normalize your glucose, insulin, and leptin levels by optimizing insulin/leptin receptor sensitivity. This is perhaps the most important factor for optimizing your overall health and preventing chronic disease.
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Sweating Out Sadness: How Exercise Can Help the Grieving Process
By Dr. Mercola
Any significant loss in your life can trigger a powerful grieving process. A death in your family, the loss of a pet, divorce, or even being laid off may send you whirling down a roller-coaster ride of emotions; numbness, anger, denial, despair, isolation, and depression… all are par for the course when you’re grieving.
Any significant loss in your life can trigger a powerful grieving process. A death in your family, the loss of a pet, divorce, or even being laid off may send you whirling down a roller-coaster ride of emotions; numbness, anger, denial, despair, isolation, and depression… all are par for the course when you’re grieving.
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Gardening Provides Many Health Benefits, Including Moderate to High Intensity Exercise
By Dr. Mercola
Vegetable, herb, and seed sales are booming, courtesy of a new wave of consumers who are not only concerned about the quality of their food, but who also recognize the physical, mental, and even spiritual benefits of connecting with nature.
Vegetable, herb, and seed sales are booming, courtesy of a new wave of consumers who are not only concerned about the quality of their food, but who also recognize the physical, mental, and even spiritual benefits of connecting with nature.
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Physical Activity Is Tied to Strong Bones
Friday, June 20, 2014
Your bones are constantly being rebuilt in a dynamic process involving the removal of old bone through osteoclasts and regeneration of new, healthy bone by osteoblasts.
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