4 Training Tips to Build Lean Muscle Mass.

Both men and women are interested in developing muscle tone. Muscles tone when your muscle fibers increase in size, which comes from consistent weight training. There are an appropriate number of sets and repetitions that you should complete for muscle toning. Those looking for more significant muscle mass should increase the number of sets for each exercise. In addition to the appropriate number of repetitions, there are additional muscle-toning factors you should be aware of when training.

1- Toning Muscle:

As you lift weights, you overload your muscles, causing them minor damage. As a result, they heal and adapt by increasing in size. Training for muscle toning is similar to training for muscle building, except you complete a fewer number of sets for toning. Assuming you’re interested in developing muscle definition but not building significant muscle mass, complete the lowest volume of a muscle-building, or hypertrophy, weightlifting program.

2- Sets and Repetitions:

Each exercise should be completed for two to three sets of six to 12 repetitions. Those interested in more significant muscle toning should complete three sets. To adequately overload your muscles and stimulate toning, complete two exercises for each major muscle group.



3- Importance of Training Frequency:

How often you lift weights makes a direct impact on your muscle-toning results. To tone muscles, you must lift at least twice per week. Ideally, allow two days of rest in between each session when working out two days per week. Lifting Mondays and Thursdays or Tuesdays and Fridays is ideal. For more significant muscle gains, train three days per week, allowing a day of rest in between each workout.

4- Using the Correct Weight:

Completing the appropriate number of repetitions for building lean muscle is only effective if you’re using the correct amount of weight for each exercise. Completing six to 12 repetitions with a weight too light will not produce enough of a stimulus to overload your muscles and produce muscle toning results. Adjust the weight you’re using for each exercise as necessary so that you’re always reaching a point of fatigue between six to 12 repetitions.

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 Ways For Women To Lose Body Fat Fast.

If you are a woman who wants to develop a firm, sculpted body, you must shed body fat and build lean muscle mass. Extra muscle tissue is necessary to obtain your desired appearance and keep your body burning calories while at rest. Along with resistance and aerobic training, women must pay attention to consuming a healthy diet to achieve fat loss and build strong muscle tissue.

1- Calories:

Before beginning any diet, you need to be a aware of certain numbers. Remember, 3,500 calories is equal to 1 lb of fat. To lose 1 lb. per week, you need to cut an average of 500 calories daily. The loss of 500 calories may be eliminated via diet, exercise or both. If you want to lose 2 lbs a week, 1,000 daily calories must be eliminated. It is best to keep a log of the foods you eat, as well as exercise intensity, length and frequency.

2- Aerobic Exercise:

Aerobic exercise is a must for women wanting to lose body fat. Swim, run, walk, bicycle or dance to elevate heart rate and burn calories. Try including interval training when engaging in aerobic activities. This is where you reach at least 80 to 90 percent of your heart rate maximum for two or three minutes, before sharply decreasing is for a similar amount of time. Sprint for a minute then walk for two. Swim for three minutes and slowly walk around the pools shallow end. These improve conditioning and burn body fat quickly. Aim for 30 to 60 minutes, at least 5 days a week.

3- Strength training:

Strength training must always be included in a weight loss program. Women tend to omit this type of training out of fear of gaining extra bulk, weight and potentially looking like a man. Women's bodies are not built to get huge, and lighter resistance with several repetitions is key to toning feminine muscles. You should address all major muscle groups during a minimum of two weekly strength training sessions. Allow one to two days of rest in between so muscles receive adequate rest and repair.

4- Meal Consumption:

Instead of traditional three square daily meals, slice them in half for six smaller meals every two to three hours. Each meal should consist of 200-300 calories, depending on your weight loss goals. Every meal should consist of a lean protein and complex carbohydrate to keep you satiated, curb cravings, stabilize blood sugar and keep your metabolism elevated all day.

How To Lose The Fat Around Your Stomach.

Kick these bad habits you probably don’t think twice about doing in order to get rid of your belly fat.

 1. Drinking diet soda

It’s calorie-free, but it still comes with a cost. New research published in the American Journal of Public Health suggests that diet soda drinkers take in more total calories throughout the day than those who skip the fizzy beverage. More specifically, overweight and obese adults who drink diet soda take in 88-194 more calories, on average, each day in comparison to adults who do not drink diet or regular soda.

2. Eating out too often

When eating out, zero in on certain words on a restaurant menu: Anything breaded, fried, crusted, smothered, or creamed will likely be higher in fat than something that is grilled, broiled, or sautéed. Cut down on the condiments and toppings as well—e.g., hold the mayo and don’t ask for extra cheese. Of course, these things are much easier to accomplish when eating at home.

3. Being lazy on weekends

Research from Northwestern University has linked staying up late and then sleeping in the next morning to weight gain. Study subjects who went to bed after midnight, woke up mid-morning, and ate their first meal of the day around noon consumed more calories a day, ate more fast food, and consumed fewer fruits and vegetables than those who routinely went to bed before midnight and woke up around 8 a.m. each morning. Bottom line: If your weekly routine has you going to bed relatively early each night and waking up early for work every morning, keep up with that routine on weekends.


4. Fighting stress with sugar

Put down that late afternoon candy bar—your judgement’s likely being clouded by your never-ending to-do list. A study from Harvard Medical School suggests that as stress increases cortisol levels in the body, it leads to cravings for sugary and fatty foods. Instead of hitting up the vending machine, reach for one of these smarter deskside snacks.

5. Sticking to steady-state cardio

A study published in the American College of Sports Medicine’s Health & Fitness Journal shows that high-intensity interval training (HIIT) burns more fat—abdominal fat in particular—than steady-state cardio routines (e.g., zoning out on the treadmill). Combining cardio and strength training, and switching between upper- and lower-body exercises, is an ideal way to keep your heart rate up and boost your body’s fat-burning potential.

 6. Smoking

According to a study published in the American Journal of Clinical Nutrition, smokers have larger waist circumferences than nonsmokers due to more abdominal fat and less muscle mass, which are direct effects of smoking. Do your lungs (and waist) a favor and drop the cancer sticks.

5 Foods That Cause Cancer You Probably Eat All the Time.

Going to the supermarket has become a difficult thing to do; as you always need to be informed which new chemicals may be a hazard to your health. However, some people still choose to buy whatever package they like the most. This is the main reason why we have decided to educate you on cancer causing foods today.

1 – Microwave Popcorn:

Of course, it’s really easy to put a bag of popcorn in the microwave, wait a few minutes – and your snack is prepared. However, the next time you are about to even buy a bag of microwave popcorn, you should think twice about it. First thing you should know is that the bag itself contains a chemical known as perfluorooctanoic acid, which is listed as a popular carcinogen chemical (it is also found in Teflon). The contents of the bag are no better, as they contain a preservative called propyl gallate, which is a chemical known to cause skin rashes and stomach problems.


2 – Canned Tomatoes:

he main problem with canned tomatoes (much like with most canned foods) is that the lining of these cans contains a chemical known as Bisphenol A (BPA). This cancerous chemical was also the subject of a large study published in May of last year, in which it was concluded that BPA affects the genes inside of brains of rats. Canned tomatoes are especially dangerous for your health as tomatoes’ high acidity causes BPA to enter the contents of these vegetables. Be aware that some companies don’t even label that their product contains BPA.

3 – Highly Processed White Flours:

If you have ever been on a diet, you have most likely read or have been told to avoid white flour. However, you should avoid this ingredient at all times! The main thing you should know is that when grains are being refined, they lose all of their natural nutrients. Nowadays, white flour is especially dangerous as it is literally bleached with a chemical known as chlorine gas. Be aware, this chemical can be lethal in large quantities! Apart from it being cancerous, white flour will also raise your blood sugar and insulin levels.


4- Artificial Sweeteners:

Unfortunately, many people choose to consume artificial sweeteners, either because they want to lose weight or because they mustn’t consume sugar because of diabetes. However, a lot of studies have shown that these sweeteners will actually worsen your health. First of all, artificial sweeteners will make your body crave more and more sweets. Secondly, the chemicals that are found in these sweeteners can cause cancer and brain tumors when consumed by some individuals. We all know how hard it is to avoid sweet foods, but sometimes you should take a second to realize how serious this matter is.


5 – Alcohol:

Although most people choose to ignore this fact, you should know that alcohol is the second leading cause of cancer. The thing is that moderate drinking isn’t that bad for you, but most people (especially young people), drink excessively. When you drink a lot, cancer won’t be your only problem, as you might also experience various heart and liver problems.

Health Benefits of Aerobic Exercise.

Most individuals who practice aerobic exercise is aimed at burning calories and burning, there is increased demand for energy by the body. Some forms of exercises can be slightly better when the only goal is weight loss, but any form of aerobic will burn fat. Everyone knows that weight loss only occurs if you spend more calories than you consume, aerobic exercises are a step in the right direction.


Aerobic exercise not only serve to burn fat, there are a variety of health benefits.

Some Benefits:

1-Improved Heart Health:

The first benefit is the improvement in heart health. Your heart is a muscle like any other, to make it stronger you need to work it. If you neglect the "training" for the heart, over time the chances are great you develop various kinds of diseases.

2-Increase Metabolism:

Another important reason to do cardio is its effects on metabolism. In addition to increasing your heart rate, aerobic exercise also increase the speed of various processes in the body, therefore your metabolism.

The more intense aerobic exercise, the greater the increase in metabolism. Everyone knows that the faster the metabolism, the higher the burning of calories and fat.

3-Improved Hormone Diagram:

Aerobic exercise alters the release of certain hormones. As the hormone of happiness, never felt extremely well after a cardio session? Now you know why. The release of these hormones can help with symptoms of depression and muscle fatigue and also help in reducing the appetite.

Individuals who do aerobic often have an expectation and much better quality of life than people who avoid aerobic.

4-Increased Resilience:

Some types of aerobic exercise, usually of low or moderate intensity, can increase the body's ability to recover. After a heavy workout at the gym, jump on the treadmill for a light walk, can help the body release some substances created by the body in weight training, one example is lactic acid.

This can help prevent pain the next day and helps the body to bring more oxygen to the muscle tissues help in the repair and reconstruction of muscle process.

Conclusion

Now you know the basics of aerobic exercise, its benefits and the importance of including it in your routine. Make good use of this knowledge to increase your workouts to the next level.

How To Extract Even More Legs Workout Gains.

And for those who do like to train your legs, here are the best tips for you to extract further training gains.

1 - Start with The Squat:

First, unless you suffer from a real problem that prevents you from doing squats, you simply need to include it in your workout. Second, it must be the base.

You may think that other exercises like legpress are also effective, and if you train hard enough they will bring the same results as the squat. Well, this is not the case.


The squat is the main muscle mass builder exercise and strength that exists, and it needs to be done first in the workout while your energy levels are integers and you can get the most out of the exercise.

2- Avoid Section Repeats:

While there is a technique named "partial repetitions" (with a specific purpose) we are not referring to it here. Many people to train legs, squatting make even though the minority perform exercises using the full range of motion. In other words, partial repetitions are down just a little weight.

Only with the full range muscle is worked entirely. Partial repetitions, and deliver the partial gains can be dangerous. Squat for example, partial down manner (not drop at least until the parallel line) causes are not fully used later in the movement, placing extra stress on the knee. And as people who do squat down without properly usually put extra load (the ego), it's easy to guess why this combination is dangerous.

3 - Try changing The Length Of The Feet:

There is no single place and required that you need to put your feet do squat, squat legpress and the hack. For added strength and explosion, you should opt for a distance slightly longer than shoulder width apart and your feet pointed out slightly. However, as you progress, some variation is welcome.
From time to time, try changing the distance of the feet. Feet closer reach the outside of the quadriceps and more feet away, the inner part. This principle can be used in legpress, squats and hack.

4 - Try to change The Height Of The Feet:

Another interesting way to apply change the training is to change the height of the feet in exercises like squats and legpress the hack and that can change the way the muscles are recruited.


Basically, a lower positioning of the platform favors the quadriceps activation, whereas a higher positioning favors the activation of the posterior and glutes. You will not isolate the muscle as well, but for sure we can pay more attention to a specific area you have weakness or simply want to grow more.

5 - Try To Divide Your Leg Workout In Two:

As is common we train chest and back on separate days, you are not required to train and the legs in a single day. Develop legs is something you are interested, try to split the leg workout into two, making the quadriceps in a day and later in another.