TOP 5 TIPS TO ADD SOME MASS.

so much contrasting information out there these days online and in magazines, it can be very confusing to know what the right way to build muscle is. In truth, there isn’t one set rule. Rome wasn’t built in a day and your body won’t be either. ‘I don’t want to get too big’ is a frequent quote I hear from beginners. Worry about that once you have started adding muscle. You will not become muscle-bound monster over night. Start by setting small achievable goals and progress from there. For example, aim to add 1-2lb per week of lean muscle tissue and increase strength with it.

1) Leave The Ego At Home:

Where I see a lot mistakes, is people (especially younger guys) trying to lift too heavy with incorrect form. I was no different when I first started. I was too busy thinking about the number written on the dumbbell or what others would think if the weight was light, rather than thinking about how to move it properly. Quality of movement wins every time and prevents injury that can hamper continual progress. If you can’t lift it correctly drop the weight and your ego. You can have the best plan, diet and supplements in the world, but if you aren’t training properly you will not grow.

2) Track Your Progress:

Tracking your results is essential to both short and long term goals. Without an actual plan, workout log or goal you could be banging your head against a brick wall for years in a quest to build some muscle, wasting a lot time and money in the process.
Take pictures, your body weight and body fat before you start training, and again the same time and day the following week. Not only is this good for motivation but also makes your accountable to yourself to stay focused with your weekly workouts.
You should also be recording your workouts, beating your previous numbers, and setting new targets each week. In the end, however you do it, track your workouts and your body so you know you’re making progress! If you’re not making progress, it’s time to change the routine.

3) Don’t Over Complicate:

Keep it simple. Develop a simple workout program that includes all big lifts like the squat, incline bench press, overhead press and deadlifts for around 6-8 reps maximum each set. Then work the rest of your exercises around these big muscle builders for around 8-12 reps. It’s not necessary at the beginning to look into advanced workout protocols. This will allow you to build a solid foundation for future gains.

Work the biggest muscles of your body first (glutes, quads, hamstrings, pectorals and back). By training your big movers with compound lifts, you’ll be able to lift safely  and heavily  in the gym.

Use a simple workout, work hard, refuel post-workout, and rest properly. For as hard as you train, you must recover harder for quicker muscle gains. That’s the best advice I have for everyone  from beginning lifters to experienced gym rats.

4) Eat Big To Get Big :

You can be the hardest working guy in the gym but if your nutrition isn’t right you won’t grow. Your diet doesn’t need to be perfect, but pay attention to these basic rules:

1. You must be in positive caloric balance to build mass. If you want to put on weight of any kind  whether muscle or fat  you need to eat more! That’s how the mathematics of weight gain works.

2. Eat your protein! You can’t build new muscle without it. Good sources of complete proteins include fish, beef, chicken and any other dead animal. Milk, Greek yogurt and eggs are also great choices. Your bare minimum should be 1 gram of protein per pound of body weight per day. For more rapid muscle gains, bump that amount up to 1 1/2 or even 2 grams per pound.

3.Eat fat! It will support healthy hormone production and testosterone levels, both crucial for building muscle, fat loss and a health heart. Great choices are nuts, oily fish and avocado.

4. Don’t be scared of carbohydrates:

 Eating sufficient carbs are essential for both energy and recovery around sessions, especially if you have fast metabolism trying to grow. Choose your carb intake from oats, white potato, sweet potato and whole grain rice to minimise body fat gains as you get bigger.

5) Take The Right Supplements:

You’re not going to need a barrage of supplements your first day in the gym. In the beginning, focus on eating healthfully, recovering, and performing well.

However, a good protein powder is a must if you’re going to want to add some muscle. Whey protein isolate (Iso:Pro 97) is essential post-workout and beneficial any time of the day. Multivitamins (Alpha Men) are your insurance against any vitamin deficiencies. Creatine Monohydrate will help maintain and build new muscle tissue, as well as increase your strength.

It’s okay to add more supplements as needed, once your priorities are in order and you can make good use of them.

Fitness Tips : How To Improve Your Health .

A part of being healthy is being fit. But with all the information out there, knowing what is correct can be hard. Sometimes, you may be tempted to just give up. Do not let that happen. The information that is presented to you here will help you on your way to a more fit and healthier lifestyle.

If you are just getting into working out, consult a personal trainer for advice. If a trainer is good, he will be able to show you how to do certain exercises, help you make goals and recommend a good fitness program for you. You can get some extra motivation to get to a new gym with the help of a professional trainer. Hiring a professional can help you find a program that works for you.

Simple pushups can help you tone triceps. Instead of doing normal push-ups, turn your hands at a 45 degree angle. This targeted push-up exercise will strengthen and tone those hard-to-reach triceps like no other exercise out there.

Do not lift weights for more than an hour. Also, after an hour of weight lifting, muscle wasting can occur. It’s best to keep your weight lifting workout at less than an hour to maximize the benefits from your hard work.

Maintain a record of everything you do each day. This includes all of your exercises, food, and beverages. You should even jot down the weather you had that day. This will help you use the data to recognize patterns. If you skip exercise on some days, jot down a note explaining why.

While indoor treadmills provide great exercise, running in the outdoors is far more strenuous. Running outside on pavement is better for you, though treadmills are good for the worst weather scenarios.

Here is a trick employed by good racket sports players to build up forearm strength. Put a giant piece of newspaper on a table or other surface that is flat. Crumple up the whole sheet of paper in your dominant hand for a half of a minute. Repeat the crumpling exercise twice then switch hands, finally switch back to your dominant hand for two more repetitions.

You should never do extreme diets or go overboard with exercise. You will be in danger of hurting yourself, heart issues, dehydration, and you will not benefit from it.

To achieve greater weight loss results, turn up your workout’s “density.” You are likely to lose more weight if you do a greater amount of exercise in less time. Either take shorter breaks between sets or just do “super sets” with no break between, resulting in maximum exercise density. You will increase your weight loss this way.

Always pay a trainer prior to actually starting your workouts. You will be much more motivated to actually go to the sessions you have paid for, rather than deciding to skip them since you would not have to pay if you didn’t bother to attend the workout. That is because you will miss the money if you quit. You are going to want to make the most of your investment so you will follow through.

Take a break when your body feels like it needs one. Several trainers say to rest between specific sets or when you switch exercises. The truth is, you should listen to your body more then them. If your body wants you to stop for a few minutes, then you should take a break. Ignoring signs of fatigue can put you at risk for injury.

Fitness can be a difficult subject to fully grasp because there is so much information available and much of it is quite contradicting. However, there are some key things, that everyone agrees on, that you should and should not do. If you follow this advice, you should be on the road to being more happy and fit.

Best Rowing Machine Tips.

Rowing machines are pieces of exercise equipment that simulate rowing a boat indoors. You use the rowing machine by taking a seat and using your upper body to propel you backwards. Muscles used during a rowing workout include the arms, legs and core. According to Fitness for Life, a website from exercise education author and fitness coach Roy Palmer, you can burn as many as 800 calories in an hour of strenuous rowing.

• Position Your Body Correctly:

Good form ensures that you are getting the best possible workout without putting stress on the joints. Start by sitting down and placing your feet securely on the foot pads. Bend your knees slightly, so that your legs form a triangle shape. Lean your hips forward while keeping your back straight. Grab the handles and keep your elbows at your sides. Push off with your feet to fully extend your legs. Straighten your arms and bend your knees to return to starting position.


•Choose the Right Resistance:

Although you may want to challenge yourself, you don’t want to choose a resistance level that is too high for your fitness ability. The Fitness for Life website recommends resistance levels that allow you to row smoothly at a fast pace. Start with a lower level and move up as your muscles adapt to the workout. Lower resistance can also help you work on maintaining good form.

•Rotate the Hands:

If you plan to use the rowing machine for an extended amount of time, your hands and arms may grow tired from maintaining the same position. To prevent this from occurring, you should alternate between an underhand and overhand grip on the handlebars.

•Interval Training:

To burn more calories and use the rowing machine effectively, work faster strokes into your routine. For instance, keep a steady pace of 30 strokes per minute for three minutes. Then, add in one minute of rowing at 35 strokes per minute. Recover at a rate of 25 strokes per minute.

4 Workout To Get a Superman Chest.

Getting a chest that looks like the Superman superhero involves utilizing a variety of chest exercises, such as the pushup, which defines, tones and enlarges your chest muscles. A developed chest often makes your waist appear smaller, particularly if you simultaneously gain muscle while losing excess body fat through healthy eating and aerobic exercise.

• Strategies:

A superman chest workout involves more than just one exercise. Your chest muscle is not just one singular muscle, but a group of muscles that work together. When designing a chest workout, select exercises that work your pectoralis major and minor muscles, as well as your rotator cuff.

The pectoral muscles cover the upper part of your chest, with the pectoralis major muscle sitting on top of the pectoralis minor muscle. Your rotator cuff functions to hold the bones in your upper arm into your shoulder.

1- Planks and Pushups:

Both planks and pushups focus on your chest muscles, and each has the added benefit of strengthening your core. Perform pushups on the floor or by utilizing a stability ball. When you perform your pushups with a stability ball, the instability of the ball makes the pushup more challenging. Place your hands on either side of the ball, and push your body away from and back toward the ball. Plank exercises involve holding your body in a straight line with only your hands and toes coming into contact with the floor. Set a goal of holding the plank position for 60 to 90 seconds. Use a stability ball to perform planks for increased difficulty.


2- Dumbbell and Seated Flys:

Dumbbell and seated flys both work your chest muscles. Lay down on a weight bench with a dumbbell in each hand. Extend your arms away from your body, keeping your elbows almost locked. Lower the dumbbells a few inches toward the floor, then lift your hands in the air, bringing them close together. Use a machine fly to perform a seated fly. Put your hands directly in back of the pads on the machine, then push your hands together causing the pads to meet. Control the movement back to your original starting position.

3- Barbell Incline Bench Press:

The bench press builds up your pectoralis major and upper chest muscles, giving you the well-built superman chest. Begin with lighter barbells and work your way up to heavy weights. Lay back on the incline bench. Using a wide overhand grip, lift the barbell from the rack. Lower the barbell to your chest, then lift in a smooth motion until your arms are completely extended. Repeat the exercise according to your workout plan.


4- Dip Variations:

Dips and their variations work all of your chest muscles, including both pectoralis muscles. In the beginning, you may need to use a dip assist machine, rather than parallel bars, as this chest-building exercise takes strength you may not yet possess. Once you can perform dips on the dip assist machine, move to the parallel bars. Suspend yourself in midair with your elbows locked and hands grasping the parallel bar. Slowly lower yourself toward the ground by bending your elbows. Keep your feet off the ground, and lift yourself back to your starting position. Add a weight belt to make the dip more challenging.

6 Quick Tips To Avoid Injury In The Gym.

Generate an injury in training is easier than many people realize. There is no "closed body" within the academy, sooner or later an injury can "get" you. See a short list with 6 quick tips to avoid injury in the gym.

1 - Make a medical check up:

Nowadays no one does it, but if you have questions about their health or is leading a sedentary life, consider a check up before you start training hard or some problems may appear and generate a delay in their earnings.

2 - Heating:

Always do a warm up before you start training. There are 10 minutes can save you weeks without training. You can do 10 minutes of mild aerobic to circulate blood and some series weightless only to heat the ligaments that will be used in training.

3 - Use tabs:

Use clips in bars so that the weight does not fall during the year. It sounds silly, but many people are distracted and end up dropping the weights of a side of the bar and causing injury.

4 - Ask for help when needed:

Avoid trying to increase the burden of compound exercises like squats, bench press and others, without the help of someone. You can not take it and end up injuring some ligament trying to return the weight to support.

5 - Good run forever:

Do not sacrifice the quality of the exercise by the amount of charge. Execution weak, poor results.

6 - If you have doubt, do not:

If you have questions about performing an exercise, do not try to do alone, ask someone more experienced help before doing anything you're not sure how to do.

Best Ways To Gain Muscle Or Lose Fat.

We all know what to do to gain muscle or lose fat, yet difficult is precisely in the "to" and the small details. If it were easy, everyone would be having results but is not quite how things work. Next, see 15 Ways to amplify your results in the gym directly and indirectly, said simply and without hypocrisy.

1) Eliminate once refined sugar from your diet. This crap will not make you well in any occasion. With a little intelligence, you can replace it with other infinitely healthier things and still bring you benefits within the academy.

2) Control the consumption of processed foods. For those unaware, processed foods are all foods produced by man, without being directly from nature. Eg chips, cookies and other industrialized things.

3) If you burn money with supplements, choose the basic, which have proven efficacy. As whey protein, creatine, multivitamins, vitamin C, fish oil, etc ...

4) Drink at least 2 liters of water on a maximum 4. Take water is not cliché phrase to be healthy, the water plays a key role in the body, particularly if you train in order to gain muscle mass.

5) Eliminate the consumption of soft drinks. In addition to also being processed, most of refrigerants containing horsy amounts of sugar and other substances which will delay its results.

6) Sleep always at the same time to establish a sleep pattern, thus increasing the rest and muscle recovery.

7) Computer Drop a few hours before bedtime. The display generates stimulus too in some glands of the brain and can fuck with your rest.

8) Stop thinking too much about what is the best workout and diet, as they forget the basics, which is what really produces results.

9) Pay attention to the environment you sleep, especially when it comes to hygiene. This is the environment you spend a third of your life and is the main place where muscle recovery is generated.

10) keep the same workout more than one month before it is impossible to know if the training is effective or not. Jumping from branch to branch, only delay its earnings.

11) Try to keep track of your workout progress record, to try to understand what exercises are generating more results.

12) Take the sun for 20 minutes without sunscreen, during safe times. This will cause your body generates vitamin D, one of the most important vitamins to aid in muscle hypertrophy.

13) Avoid excessive accumulation of fat in the off-season (bulking). This will only weaken their ability to gain muscle mass. If you already have a considerable amount of fat, lose first before you focus on hypertrophy.

14) Cut up with negative people. This will generate no benefit in your life or your goals within the academy.

15) Control stress. Do not take life so seriously, high levels of stress in addition to reducing your life, still hinder its results in training.

The Best Upper-Body Workout Machine Routine.

Weight machines are generally targeted more toward beginners, or those recovering from injuries, but they can be useful for anyone. Machines allow you to concentrate more on individual muscle groups by removing the total-body stability aspect of free weights; plus, it's quicker to transition between weight machines and change the load of an exercise with one movement of a pin. When training your upper body with machines, ensure your routine is balanced and progressive.

• The Perfect Plan:

Working your upper-body muscles in proportion is vital. It can be easy to focus on the "mirror" muscles such as the pecs and biceps, but keep in mind that you do have other muscle groups, too. Include two chest exercises, one shoulder move, two back exercises and one exercise each for biceps and triceps. A typical routine could include machine chest presses, the pec fly machine, seated shoulder presses, lat pulldowns, machine chest-supported rows, preacher curls and triceps extensions.


• Cable Considerations:

Consider adding cable machine exercises into your workout. The benefit of the cable machine is that you can change the direction and height of the force; they also maintain tension on the muscle throughout the entire exercise. They're also versatile, writes trainer James Stoppani in the "Encyclopaedia of Muscle and Strength." Swap two or three regular machine exercises for cable exercises. You could get rid of pec flyes, machine rows and machine triceps extensions, for instance, and replace them with cable crossovers, seated one-arm cable rows and overhead cable extensions using a rope attachment.

• Strength Versus Endurance:

Aim for a variety of repetition ranges in your workout. Traditionally, heavy weights and lower reps are considered best for strength gains, while lighter loads for higher rep sets are judged best for endurance. While this is true, mixing up your rep ranges keeps your training fresh and challenging. Perform your first chest, shoulder and back exercise for five sets of six to eight reps each, then your second exercise for chest and back, plus your two arm moves, for three sets of 15. Do this for four weeks, aiming to add weight or reps each session, then reverse the order in weeks five to eight by going higher rep on your first lot of exercises and lower rep on your second.

•The Machine Routine:

Machines can be highly effective, but you need to pick the right ones, warms strength coach Charles Poliquin. Watch out for biceps curls and triceps extensions that don't have adjustable seats; lateral raise and pec dec machines where you can't position the handles to suit your biomechanics; and be careful not to round your back when grabbing the handle for seated machine rows. If you hit a plateau in training and can't move up to the next level on a machine, consider switching to a similar machine for a few weeks, or attach a smaller 2.5- or 5-pound plate to the weight stack using the adjustable pin.