The Most Effective Ways Beginners Can Use To Build Muscle (the right steps to get the results).

Men who want to start building muscle should know the right steps to take to get the results they want. Building muscle takes time, and men should not resort to taking unhealthy shortcuts in an attempt to achieve faster results. Here are a few of the safest and most effective ways beginners can use to build muscle:

1) Eat More:

Men who are not eating enough will have more trouble achieving bulk. Some men may even want to increase their calorie intake by an additional 500 calories each day in order to make sure they are getting the nutrition they need to build muscle. In order to grow muscle, you need to eat more – period.

2) Eat the Right Kinds of Foods:

Filling up on sugary edibles or foods containing large amounts of saturated fats will only increase a person’s body fat percentage. This does no good in building muscle. It is best to eat foods containing higher levels of calories from healthier sources such as protein and carbohydrates. Extra levels of protein should also be incorporated into a diet so that muscles can grow. Healthy supplements like a protein shake can also be incorporated into a diet in order to help muscles grow more effectively.

3) Exercise:

Exercising is one of the main components required to develop bigger and stronger muscles. Free weights and weight machines at a gym should be used regularly as part of a strength training regimen. Some fitness experts claim that doing too much cardio will only be counterproductive in building muscle, so it is best to limit cardio workouts to shorter durations if a person feels they need to still do these types of exercises.

4) Rest Muscles

Some people may be surprised to learn that muscle growth actually occurs while muscles are at rest. Strength training exercises actually cause small tears in the muscle tissue as each muscle group is worked. Adequately resting muscles after a workout is required in order for these tears in the tissue to heal. Muscles get bigger and stronger as these tears heal. Muscles cannot get bigger and stronger if they are overworked and are not allowed to rest properly. It is best to alternate strength training exercises on certain days in order to work certain muscle groups while others are allowed to rest. 

How To Lose Belly Fat Super Fast And Getting a Flat Stomach.

When it comes to getting a flat stomach, crunches may help you get developed abs, but you have to burn through the layer of fat first. Losing belly fat fast is achievable by choosing healthy low-calorie foods and regular cardiovascular exercise. A common misconception about losing belly fat includes starvation diets, which causes stress and can increase your belly size. By incorporating quick and intense cardio exercise with a healthy diet, you will see your belly drop in inches.


•Short and Intense Exercise:

Step 1

Warm up for five minutes on a stationary bike or a treadmill. Exercise at a moderate pace to get your heart rate up and get blood flowing in your muscles. Warming up before exercising decreases your cardiovascular risk and helps prevent muscle-related injury.

Step 2

Increase the intensity of your workout to a vigorous level. Keep up an exertion level of 7 or higher for one minute. As a guide, sprinting is an exertion level of 10 while moderate jogging is about a 5 or 6. High-intensity interval exercise is done by pushing yourself to a sub-maximum level between 80 to 95 percent, according to the American Council on Exercise.

Step 3

Slow down and maintain a moderate pace for two minutes. Moderately jog or cycle to recover from the intense interval of the workout. Continue alternating for 25 to 30 minutes, depending on your fitness level. Perform this exercise two to three times a week to reduce your belly fat.

•Controlling Your Eating:

Step 1

Create a calorie deficit through your diet. Eating fewer calories than you use makes your body use the fat storage in your belly to provide energy. The Centers for Disease Control and Prevention recommends a calorie deficit of 500 to 1,000 calories daily for 1 to 2 pounds in weight loss. To lose belly fat fast, aim for at least a calorie reduction of a 1,000 calories daily.

Step 2

Read nutritional labels to choose healthy food products. Avoid food high in sugar, calories and saturated fat by searching for high percentages on the food labels. Consume a balanced diet of lean protein, nuts, seeds and complex carbs such as vegetables and fruits.

Step 3

Avoid reducing your calorie intake too drastically. Eating too few calories is counterproductive because it slows down your metabolism. The American College of Sports Medicine recommends that your caloric intake never drop below 1,200 calories per day for women and 1,800 calories for men.

How To BE YOUR OWN PERSONAL TRAINER?

Have you hired a personal trainer (PT)? Yes, personal trainer is promising excellent results in quick time. However, with a little effort, you can get optimum results use the services of a personal trainer, you know.


Here are the benefits of a personal trainer and you can do to get these benefits:

1- PT as a Regulator Of The Program .

Good PT will ask, "What are your goals, and how much time you want to achieve that goal?" They expect answers as much detail as possible, such as, "Want to lose weight by 5 kg in a month," or "Want to have a sixpack in three months. "From there they then draw up an exercise program to help you achieve your goals.


Now, ask the same questions yourself. What do you want to accomplish in the next three months? Please answer as precisely and clearly as possible, and write and stick in place that you can see every day. After that, do research on the best strategy to achieve your goals .

2- PT as a Supervisor Movement

In weight training, proper execution of the movement is very important. If ignored, not only muscle building is not optimal, but you can be exposed to injury. PT task is to oversee your movement and correct if necessary. Most PT instead reject counting repetitions performed at random.

To be able to get the same benefits, you can research the right moves on the Internet. If you are a beginner, it is better to train the right moves but it uses light weights instead of the load is too heavy without regard to the correct execution. Gym with friends? You can ask them for help as a spotter (supervisor movement).

3- The Ultimate PT: Yourself

Optimal as any PT you work, they may not come back and adjust your diet at home. While proper nutrition is as important as exercise for the ideal body shape. Therefore, reduce the intake of fat in the diet and make sure to consume high-quality protein in sufficient quantities every day.

Best regards...

Best Gym Tips For Beginners : Step By Step Guide To Help Transform You Into a Gym Bunny.

Planning to hit the gym, but have no idea where to begin?Don’t worry, we have created a step by step guide to help transform you into a gym bunny. From gym clothes to gym etiquette, we have covered it all.


 1- Get Familiar :

Take a tour of your gym and get familiarised with all the equipment. Ask the gym staff, on how various equipment works and what precautions, if any, need to be taken.


 2- Hygiene:

Hygiene is a first thing you should maintain, during your workout and before hitting the gym. It is evident that you will sweat during your workout, still make sure, you enter the gym premises clean, by taking a shower in order to keep the bad odour away.


3: Ask For Help:

Your gym may be equipped with several new and advanced technologies. So, remember to ask a trainer for a demonstration before you use that particular piece of equipment.


4- Warm up:

Before getting onto any machines, make sure you include a warm up session as part of your training. A warm up will prevent gym injuries and prepare your body for rigorous training.


5- Bring a Towel:

Make it a habit to bring a towel every time you are in the gym. Use a towel to dab away the sweat, so it does not fall on the equipment.

6- Water Bottle:

While you workout, it is obvious that you will sweat a lot. Excessive sweating can cause dehydration. To avoid dehydration, keep a bottle of water with you always.

7- Don’t take too long:

We know, running on a treadmill is fun and healthy, but you must remember that in the gym equipment has to be shared. So, time yourself and step down from the machine when the time is up.

How To Build Muscle And Lose Fat At The Same Time.

Feeling a little flabby? Have those new man-spanks started to look appealing to you in the department store window? Perhaps you have been making a weekly visit to the spray tanner to have your abs "contoured"? What you need to increase your muscle mass and lose some fat. But Personal Trainers and fitness experts always tell us that you cannot gain muscle and lose fat at the same time. You need to be in a calorie surplus to gain muscle, and you need to be in a calorie deficit to lose fat. Two goals that completely conflict with one another. Well there was a body transformation contest recently, where contestants followed a specific type of training and nutrition plan, and not only did they put on muscle, but they actually lost fat... at the same time. There was no "bulking up" or "cutting up" phases, just a few new training and eating techniques applied, and now the same principles that those contestants used are available to Healthy Boy readers...

It's called The Holy Grail Body Transformation Program, and it was designed by fitness expert Tom Venuto. Tom has years of training and knowledge, is a best selling fitness author, and developed and tested this program in a body transformation contest recently. In this program Tom teaches us a few new techniques when it comes to training and nutrition which is the cornerstone to putting on muscle and burning fat at the same time, and he also includes a workout program, meal plans, calorie calculator and a food database.

More info.

The More Sex, The Less Chance Of Prostate Cancer.

A  study  from  the University of Montreal  shows that men who have more than 20 partner throughout life, have 28% less chance of developing prostate cancer compared to Others men ( virgins ). It is speculated that this is because men give sexually active ejaculem more, which would be a way to let the healthy prostate.

The Montreal study PROTEUS (Prostate Cancer & Environment Study) questioned 3,208 men on various lifestyle factors, work and their sex lives. Of these men, 1,590 were found to have prostate cancer between September 2005 and August 2009, while the rest served as the control group.

The study published in Cancer Epidemiology, the International Journal of Cancer Epidemiology, Detection, and Prevention found that men who had slept with more than 20 women reduced their risk of developing all types of prostate cancer by 28 per cent.

They were also 19 per cent less likely to develop an aggressive form of the disease.

But that protection did not hold true for men who slept with men. Parent’s team found that having more than 20 male partners doubled the risk of prostate cancer compared to those who have never slept with a man. And their risk of getting a non-aggressive cancer was five times more likely. Sleeping with one man did not affect the risk.

On the other hand, virgins who had never experienced sex were almost twice as likely to have prostate cancer as those who did.

Researchers suggest that this is the first study to show that having many female sex partners, over a lifetime, provided significant protection against the disease, perhaps because frequent ejaculations reduce the concentration of cancer-causing substances in prostatic fluid and other structures associated with cancer.

But Parent could not explain why that does not apply to gay encounters. Perhaps because men who sleep with men engage in more risky sexual behaviour, or that anal intercourse may result in trauma to the prostate, but that’s only speculation, Parent said. More studies are needed.

The age of the first sexual encounter or the number of sexually transmitted infections had no bearing on the results.

Parent said her team was grateful to have participants who were willing to openly discuss their sex lives and preferences and, thanks to such frank discussions, it’s now possible to see that the frequency of partners affects disease development.

Parent’s study now has 4,000 men recruited and further analysis will look at the association between prostate cancer and such factors as stress, or night work and circumcision. Preliminary data suggests circumcision does offer some protection against the disease.

How To Avoid Fat Gain When Trying To Gain Muscle Mass?

How to avoid fat gain when trying to gain muscle mass? We know it's perfectly normal gain some fat during bulking (muscle mass gain phase), but if fat gain is predominant, that is, you realize you are gaining more fat than muscle mass, something is wrong.


After the first year of training, where you can gain muscle with relative ease, things start to complicate and you will be a very happy person if you are earning from 500 g to 1 kg of muscle mass per month. If you are earning more than this, is likely to be gaining more fat than muscle mass.

To avoid this it is necessary to remember that the concept of "eat all you see ahead" to win mass became outdated. The ingested calories surplus will turn into fat and not "more" muscle mass, fat you will hard time trying to burn to the cost of precious muscle mass. So it is much smarter just consume the required amount of calories than having to make a stage further definition and generates more loss of lean body mass.

In theory, the idea of ​​eating everything you see ahead for making the most of muscle mass and then burn excess seems to be perfect, but in practice the opposite occurs: the person can gain more fat than muscle mass and lose gained during the cutting.



What to do to prevent this?

Now, using our old friend the mirror! Through the looking glass, and even with the help of tape, you can review it week after week is gaining more muscle mass than fat or vice versa. If too much fat is winning, the number of calories in the diet should be reduced, preferably via carbohydrates. If there is no visible changes, the number of calories may be increased.