MUSCLE BUILDING TIPS 2

TIPS FOR GAINING MUSCLES

Gaining muscles is so easy; however caution has to be taken to ensure that the process of gaining muscles is safe to the body health.

Start proper weight lifting techniques

Weight lifting is said to overwork the muscles which in turn forces it to grow. This has to be carefully done and in a stepwise manner. Add the weights in bits to keep pushing your body out of the comfort zone. 

Eat plenty of protein

Muscles are basically proteins or rather amino acids. This basically means that without proteins in your diet, you are simply taking a fruitless journey. If you wish to gain more muscles then you need more proteins. Some of the foods which are known to contain high amounts of proteins are: 

Eat enough carbohydrates

Recognizing that during workouts high amounts of calories are used, it is therefore crucial that you consume carbohydrates to ensure that you get enough calories.  

Get enough hours of sleep

If you did not know, then sleep is a very important element in building muscles. During sleep, your muscles are built; growth hormones are released which leads to gaining of muscles.

Do Calisthenics or Compound Exercises

These exercises include the push-ups, pull ups, Pistols, Reverse crunches, and dips. They encourage your body to use primary muscle groups, stabilizing the muscles and your core. When you do these exercises more frequently, they become easy and you definitely gain more muscles. The more you do them the more you gain more muscles.

Eat more post-work out meals

Every time you exercise, you use calories which you have to replace. After a workout, eat a meal that is high in fat burning carbs and protein. This is to ensure that the muscle tissue can rebuild them in a bigger and stronger way.

Drink plenty of water

Water is very crucial in gaining muscles. This component has been overlooked many who give tips on how to gain muscles as if it is less important. During exercises, your body needs a lot of water; this is because if you are dehydrated, your muscles suffer the same fate. Drink two to four liters of water a day depending on your body size.

Eat whole foods

Not all foods are whole foods, so be careful, eat foods unprocessed foods, do not eat foods from a box. This way you will be sure to get lower body fat which will be able to maintain and increase the muscle mass more drastically. Examples of whole organic foods which will give you vitamins, minerals phytonutrients that is required for recovery are;

·         Proteins family: Meat, poultry, fish, whey, eggs, and milk

·         Vitamins: Banana, orange, apple, pineapple and pears

·         Fats: Olive oil, fish oil, nuts, coconut oil, and flax seeds

·         Vegetables: Tomatoes, salad, spinach, carrot and cabbage

·         Lentils, black rice, brown rice and yams.

Eat enough good fats

Not all fats are bad to your body. Your body requires fats for growth so it is paramount that as you seek to gain more muscles, then you have to consume good fats.

MUSCLE BUILDING TIPS

Watch this free Muscle Building video tutorial that will assist you how to get a Muscular body.

MUSCLE BUILDING TIPS 3

MUSLE BUILDING TIPS FOR A MUSCULAR BODY

If you have been looking for the best ways to gain muscles then you have got the right post. This is a ten point guide that will help you put on muscles in a healthy manner. Follow the following steps:

1.   Start with Exercises

You cannot build your muscles when you are physically unfit. You have to do exercises regularly to ensure physical fitness. Regular exercises give you the best form and are the beginning point for muscle building.

 You can enroll with a fitness trainer to help in appropriate exercises to realize the best results; this is because different workouts leads to putting on different muscles, hence a trainer comes in handy to guide you. This is key when you have specific areas of your body where you want to gain weight. However, you can do this by yourself.

2.     Eat Fat burning foods

Among the best ways to gain muscles is ensuring that you get the best diet. The best diet in this case includes: Eating regularly and eating fat burning foods which helps to reduce further deposition of fats by raising your metabolism level. Some of the common fat burning foods are citrus fruits, oats, Lentils, eggs, poultry, salmon fish, Almonds and Walnuts.

But remember to eat after workouts.

3.     Train with heavy loads

Training with heavy loads does not make you strong but it elicits profound physiological changes. This is the best way to gain muscles and look strong.

4.      Drink enough water

Water is not only essential in the best way to gain muscles but is also needed for life. Sufficient water coupled with fat burning foods is required to build muscles at an optimal rate.

5.      Get plenty of sleep and rest

During work outs, you get tired and may get injuries, you therefore require a rest. During rest, muscle gaining and recovery as well as repairs occur. Failure to do so may delay your muscle building efforts and may even lead to illness or injuries during future work outs.

6.      Eat more often

Eating more often especially after work outs serves two main important functions: It helps one to lose weight and gain muscles at the same time. This ensures that you gain muscles in a healthy way.

7.      Eat proteins

Proteins are known to be body building. Proteins taken after a workout helps to regain muscles that were affected. Proteins balanced well with other required food cautiously taken after work outs ensures that you lose weight and gain muscles at the same time.

The most common foods which contain proteins are: Lean beef, chicken, eggs and beans. 

8.      Develop a connection between the mind and the muscles

In any program, there must personalized targets. In this program your main objective is the best way to gain muscles. This objective must be tuned on so that you disregard all other obstructions during your work out. Ensure that your mind is moving with your exercises so that the body responds appropriately by gaining muscles.

Watch this free Muscle Building video tutorial that will assist you how to get a Muscular body.

THE BEST WAY TO GAIN MUSCLE

THE BEST WAY TO GAIN MUSCLES

If you have been looking for the best way to gain muscles, you have to be rest assured that you got it now. Although there is no one such way that will help you gain bulk weight, here are some of the best ways to gain muscles in a healthy way.

1.     Pursue Progressive Overload

The best way to gain muscles is by weight lifting. Weight lifting forces the body to work an extra mile to adapt to the pressure being exerted. In the process of working harder, the tissues stretches wears out hence repairs and recovery of the tissues inevitable. This is the key stimulant to gaining muscles. If you do this regularly, then the body builds the muscles continuously.

2.     Do exercises

Exercises are a key ingredient to gaining muscles. Your body generates energy in two ways: aerobic cellular respiration and anaerobic respiration. Jogging and circuit training are examples of aerobic respiration while weight lifting involves anaerobic respiration. 

3.     Take a muscle building diet.

If you want to put on muscles quickly, you must change your diet so that you take foods that help in building the muscles. You will need to eat foods rich in proteins and carbohydrates in your diet.

4.     Eat fats.

Body building requires a fat diet; fats increases the amount of anabolic hormones ( muscle building hormones) in the body. In some cases, people resort to taking anabolic steroids in order to accelerate muscle growth however the best 

5.     Eat frequently. 

During work outs, the muscles wear and tears, it then repairs and grows. This is why you need to eat small portions of foods that are balanced more often. Major on eating a good body building diet; this ensures that you gain muscles without adding fat at the same time.

6.     Drink enough water.

Drinking enough water is essential among the best ways adding muscles. Water plays a key role in metabolism and therefore, water taken before every meal ensures a perfect metabolism hence a healthy body. Take at least 12 glasses of water in a day.

7.     Increase the Amount of Protein in your Diet.

If you are looking for the best ways to gain muscles then it is simple: Muscle = protein. So as the muscle tissue repairs itself after your weight-training sessions it needs an abundance of protein. Some of the major sources of protein include; Chicken, Steak, Pork, Eggs, Cheese, Seafood – tuna, prawns, salmon, and nuts

8.     Avoid too much Cardio.

 Cardiovascular work has been documented to rob you of your muscle gains so avoid them.

9.     Have enough rest. 

  When you are sleeping, the metabolism rate is at its lowest hence very little calories are burned up. At this time, the proteins taken in are used to build the muscle tissues instead of providing calories that you need for breathing. Now you know how important sleep is to gaining muscles.


These are the best ways to gain more muscles in a few weeks. Try it and let me know your feedback

Watch this free Muscle Building video tutorial that will assist you how to get a Muscular body.

FAT BURNING FOODS

FAT BURNING FOODS

Fat burning foods are those foods which aid in burning fats in the body and reduce fat deposition. Some of these foods that we are going to look at have a thermo genic effect that scorches the calories as you chew while others stoke your metabolic fire. Now you know, feed on these foods in right proportions and after a while, you will realize that your fat content has drastically reduced!

List of fat burning foods

1.       Citrus fruits

Citrus taken in the morning provides the body with easy energy that raises the metabolism rate while supplying a rich amount of Vitamin C. Vitamin C has been scientifically proven to be a very important chemical that is used by the body in the process of fat metabolism. This makes Citrus fruits to rank highest among other fat burning foods.

2.       Walnuts and Almonds

All nuts contain fats but not all fats are healthy. Walnuts are a rich source for omega 3 fat alpha-linoleic acid. These healthy fats are necessary for a harmonious functioning of the body and even some of the cell structures are made from these fats.

3.       Oat

Oats are excellent sources of insoluble fibers which are slow digesting hence keep you from feeling hungry. This in turn keeps fat burning high.

4.       Salmon fish

Salmon fish are the richest sources of Omega 3. Unlike other sources, salmon supplies omega 3 direct to the body without any conversions. This turns on fat burning and blocks further deposition of fats.

5.       Green vegetables

Most of the vegetables contain low calorie, essential minerals and vitamins which increases the metabolism rate of the body.

6.       Grape fruit

 Research has shown that consistent grapefruit consumption leads to a loss in the calories and prevents fats from being stored.

7.       Avocado

Avocadoes contain mono unsaturated fats which readily burn for fuel during exercise and encourage fat burning.

8.       Lentils

Lentils are considered fat burning foods because they are very rich in minerals and are excellent sources of dietary fiber. They are key in lowering the bad cholesterol hence contributing to heart health.

9.   Eggs

Eggs are low on calorie and low fat level. Research has shown that helps in reducing more consumption of calories and losing body fat.

10.   Poultry

Poultry just like the eggs have low on fats and carbohydrates with a high amount of proteins. These proteins require high energy to be broken down hence a higher metabolic rate which in turn leads to burning of fats.

11.   Soybeans

Soy are excellent sources of dietary fiber and they go a long way in lowering the bad cholesterol.

12.   Ginger

Apart from relieving stomach disturbances and boosting blood flow to muscles, ginger when eaten, boosts fats combustion.

13.   Honey

Honey is also a fat burning food because it reduces the insulin level creating a conducive environment for fat burning. 

14.   Water

Water has been proven to boost the body metabolism which in turn helps in burning the body fat. Take water regularly especially before meals and eat foods which contain high amounts of water.

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