Month: January 2018

How To Grow Your Muscle

mimin January 28, 2018 Health

If you have been looking to build your muscle fast, you have to do things the right way. Eating wrong foods and doing wrong exercise will only prove counterproductive. No matter why you want to bulk up, here are 10 things you can do to gain as much as a pound of muscle very week. Read on.

Build your muscle as much as you can

For your muscles to grow larger, what you need to do is help you body store the maximum amount of protein. Your body may be utilizing the protein reserves for other purposes, such as making hormones.

As a result, your body may not have enough protein left for building muscle. If you want to address this problem, make sure you give your body more protein than it uses.

Eat meat

You need at least one gram of protein to gain one pound. This is the maximum amount your body can take in 24 hours, based on a study published in the Journal of Applied Physiology.

Assuming you weigh 160 pounds, you may want to use 160 grams of protein in 24 hours. This is the amount of protein you will get if you consume one cup cottage cheese, an 8-ounce breast of chicken, two eggs, a roast-beef sandwich, 2 peanuts and one glass of milk.

Eat more

Aside from protein, calories is what you need. Ideally, you may want to get 500 more calories per day.

Work your muscles

If you are just starting out, you can do just any workout to add to your protein synthesis. On the other hand, if you have working out for a while, what you need to do is focus on the bigger muscles, such as legs, back, and the chest.

You can add bent-over rows, dips, bench presses, and pull-ups to your workout routine, for instance.

Opt for a stiff drink

According to a study, lifters who drink a mixture of carbohydrates and amino acids prior to heading to the gym experience increased protein synthesis. This shake has 36 grams of carbs and 6 grams of amino acids. They help you grow your muscle fast.

Workout 3 or 4 days of week

After a day of workout, you should get rest for the next day. According to studies, if you do a challenging workout, it will boost the protein synthesis for the next 48 hours right after you have done your exercise session.

Actually, your muscles develop when you are taking rest, not when you are busy working out.

Eat every 3 hours

Not eating enough may limit the amount of protein your body gains. What you need to do is divide the number of calories you get in 24 hours by 6. Now, that the is number you may want to consume at each meal. Just make certain you have some protein every 3 hours.

Have milk before bed

You may want to have a combination of protein and carbohydrates at least half an hour prior to your bed time. Actually, your body will have better use of calories when you are asleep.

Long story short, you can grow your muscles fast with these natural tips.

Count Your Protein

mimin January 18, 2018 Health ,

If you’re not exercising regularly, the answer to how much protein you need is pretty simple: Government recommended levels are more than adequate – around 0.3-0.4 grams per pound of body weight. However, if you’re lifting weights, running, cycling (or taking part in any kind of physical activity, for that matter) you should probably up your intake a little.

While exercising, you put more stress on the body. When you train, you damage muscle cells. Protein synthesis is the process whereby biological cells create new proteins which help repair and rebuild the tissue. Higher levels of protein help with this process as well as contributing to improved brain function and insulin response.

When endurance training, you should up your intake to around 0.45-0.65 grams per pound of body weight – depending on level of activity. If powerlifting, or looking to bulk up, this increases further to around 0.75-1 gram per pound. There are rarer situations where it is necessary to increase intake further. For example, if you are training 5 times per week, you are in a caloric deficit, you are already very lean, and you are looking to build or preserve muscle you should consume more than 1 gram per pound. Even so, the upper limit should be 1.4 grams per pound of body weight.

Complete Proteins

When planning your diet, it is important to take account of whether the protein is complete or not. Bread, for instance, contains protein but lacks certain amino acids. This means that it is “incomplete”. However, by combining bread with other foods (such as beans, which contain the missing amino acids), you can form a complete protein. A complete protein is one which contains all nine essential amino acids.

When it comes to forming complete proteins, it can be hard work trying to find foods which complement each other. For this reason, there is a great site which allows you to examine the protein profile on thousands of foods. When viewing an item, there is even an option to view foods with complementary amino acids profiles.

Calculating Daily Requirements

If you are unsure about how much protein you need while exercising and/or dieting, there are a few online calculators which can help you find the answer. This is probably one of the better protein calculators as it takes account of a wide range of criteria while including references to the research used to build it.

Avoid This During Powerlifting

mimin January 14, 2018 Health , ,

Every powerlifter belongs to a particular division, the basis for this classification is based on the lifter’s level of experience, body weight, and age. Other subdivisions are “geared” and “raw” powerlifters, this shows whether the lifter is making use of a supportive gear or not during the competition.

Powerlifting competitions take the most part of the day. The competitors usually begin with the squat, progress to the bench press, and finally end with a deadlift. Competitors are given only 3 chances for each lift, making it a total of 9 lifts per day.

Mistakes cannot be ruled out in powerlifting especially if you are a beginner, you might find it difficult to avoid some mistakes that are common with powerlifting. However, mistakes are part of the learning process, and also it makes you a better powerlifter because as you advance in powerlifting, you will be able to avoid these mistakes. Even powerlifters that have broken world records at some point in their career made mistakes. The most important thing is to learn from it, and this helps to sharpen your skills. As you read further, you will see some of the common mistakes made by powerlifters.

Here are some of the common mistakes individuals make in powerlifting:

#1 Mistake: Biting more than you can chew

Powerlifting requires a lot of strength, energy, balanced diet, and sleep. Beginners are mostly fond of attempting to carry lift that is not meant for them, this is particularly common for a lift that is not categorized within their age group and weight. As a beginner, you don’t force things to happen with dedication and training, you would eventually progress to carrying more weights.

The consequences of carrying weight that is not meant for your division is having your muscles tear apart, or breaking your wrist. This can keep you out for a complete competitive period.

If you are a victim of such circumstance, give your body time to heal before you start training again. This could be a little frustrating but don’t allow it get into your head. Now you know your limits.

#2 Mistake: Stick to your style

Often times powerlifters tend to change their altitude in a heartbeat. Mostly this could be as a result of inferiority complex, that is seeing other lifters whom you think are better than you are carrying loads in a particular way. Then, you attempt to choose their style. This can cost you a lot. Stick to your style no matter what the pressure is!

#3 Mistake: Prioritize your activities

Always remember you are a mere mortal and not a superhuman. Preparing for lifting sessions without having your priority list may put you in grave danger. You have no idea at which session you could pick up an injury, showing off in front of your friends is not beneficial and it really does not matter if you participate or not for your future career.

Final verdict

The key to being a successful powerlifter is by training hard and smart, being consistent and getting expert advice from successful people in this regard is the key. Also, you need to sacrifice a lot of stuff such as keeping your social activities at the back burner. Definitely, you will overcome these mistakes as you make progress. Happy lifting!

Tricks Workout For Beginners

mimin January 2, 2018 Health

We requested our fitness experts to put together a compact list of do’s and don’ts for every beginner to follow. So for those of you who have taken that healthy decision to get off the couch and start exercising, we say, Bravo! You have taken the first step towards a healthier mind, body and spirit.

A number of questions, doubts will creep into your head… How long should I workout? Do I need to workout every day? So we have put together this basic list to set you on the right track. Just apply these basic do’s and don’ts in your workout regimen, and enjoy a great beginning to this new way of life.

1. Easy Does It

Most experts say that for beginners, it’s good to start with 2/3 days per week, and for at least 30 minutes per session. You can then gradually crank it up from there. Don’t start with a tough daily regimen – Easy Does It! Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Continue this for two to three months until this regimen becomes an integral part of your daily routine.

2. Warm Up and Stretch

Always, always, warm up first. Take your body through basic movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more important, you avoid injury issues.

3. Don’t Follow the Same Set of Exercises

This is a common mistake made by many beginners. Do not stick to the same set of exercises every day. Mix it up. Alternate between the 3 main types of exercise – aerobic, anaerobic and flexibility

Aerobic exercise is exercise which requires the use of oxygen to fuel the body for exercise demands. This form of exercise is traditionally thought of as cardiovascular exercise, such as running on a treadmill or cycling. Anaerobic exercise is a form of exercise that requires glucose for short intense workloads. Strength training and sprinting are forms of anaerobic exercise.

4. Weight Training

The great thing about basic bodyweight training for beginners is that, you can, as a beginner, train from anywhere – even from home. You can even start working out at home with just a basic exercise band. There are excellent YouTube videos with basic exercise band workouts. All you have to do is choose and follow one of the better rated videos.

Dumbbells are another great way of starting basic weight training. Compared to barbells, dumbbells look far less intimidating for beginners. Dumbbells also have an added stabilization challenge, and point out muscle imbalances pretty easily. for those who wish to start weight training with a little more intensity, barbells is certainly the way forward. If your goal is strength above all else, this is the option that we recommend. Barbells allow you to progress clearly and quickly, allowing you to add small increments of weight each week.

5. Give your body adequate recovery time

Take a break, periodically. No pain, no gain. So if you find your body hurting during the initial stages after you start working out, well, that’s a good sign – you are on the right track. But, don’t make the mistake of pushing yourself to the limit and not giving your body adequate time to heal and recover. Also avoid taking painkillers, as they only mask the pain. The best way forward is to let your body recover naturally

If you do not give your body time to heal and repair itself, your performance will go down and you will get into a vicious cycle where you never fully recover. And if you are sore after a workout, that’s good (unless it hurts too much). Do not run to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.

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