The Most Effective Ways Beginners Can Use to Build Muscle.

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.

5 Most Common Muscle Building Mistakes you should Avoid.

The Basic purpose of this piece of writing is to help those who are completely failed to achieve their desired body physique even after having spent many years at the gym.

Mistake 1 – Modifying Abdominal Area

You might have seen many bodybuilders spending many hours at the gym working with their physique. But what they do wrong is just to focus a specific part of their body such as abdominal area, which is one of the most common muscles building mistakes as doing too much of exercises to modify a certain part, cant help you burn the fatty assets in other areas. Since, the experts advise if you are working with abdominal exercises, you should not spend more than two hours and the bigger part of your time should be spent in training whole body. The squats, deadlifts, presses, rows, dips are the ideal which will help you burn more calories even after you have finished exercises because of improved metabolic rate.

Mistake 2 – Building Biceps & Pecs

The majority of those, who are struggling to transform their bodies into lean and sexy ones just to attract women, try to build biceps & pecs because these two are the most exposable parts of a male body and surly the women get allured with them. If you are also working hard for the same purpose, there is nothing wrong as this is your birth right to look like you want. However, you are really making another great mistake, when you don’t understand how important it is to train whole of your body rather than focusing just biceps and pecs and if you are doing so, you must concentrate on your back and legs. The experts suggest that the squats and deadlifts are the two effective exercises that rise the testosterone levels up to the point where your whole body systems comes into proper functioning.

Mistake 3 – Excluding Fat from the Diet

This is a common misconception among the people that the only factor that causes you become fat is fat itself and the only solution to avoid this condition is not to eat fat and other carbs. This practice deprives them of gaining the health benefits of carbs and good fat. Since, low fat and carbs both should be the part of your diet at a normal level. You should also avoid sugar intake as much as possible and should not even have the drinks contain sugar which is a real hindrance in your way to lose weight.

Mistake 4 – Be Over-Confident

If you are a beginner, you must avoid lifting the weight more than you can handle. After a few weeks of training, you might start thinking to increase the size of weight as you feel more confident but increasing the size without the permission form your expert trainer, sometimes can cause you great injuries. Therefore, it is good to be confident but it is too bad to be over confident.

Mistake 5 – Go For Advanced Exercises

Beginners don’t usually have the proper training knowledge and they perform the exercises according to their level. Surly, this is not their fault as they learn with the passage of time. Sometimes, these beginners get motivated to go for advanced exercises, when they look at the impressive physiques of their seniors which is surly a great mistake because you must go step by step and if you try to climb the ladder in a long jump, there are huge chances of your failure.

Fitness: The Best Exercises for Your Back Pain.

Whether you’ve suffered from a weak back your entire adult life, or you’re plagued from time to time with a sore one (after a hard day at the office), there’s nothing quite like back pain. From piercing to dull pain, it’s irritating, painful and stressful. Do you have back issues you want to resolve? Here’s a guide to help you accomplish just that.

The Bummer About Back Pain

The bummer is this: when you don’t actively treat your back pain with exercise, the pain persists. It can cause you to have a poor night’s sleep and be irritated throughout your day. Do you have lower back pain morning, noon and night? Most back pain results from injury or overuse. The good news? The more active you are, the better your back will begin to feel.

How’s Your Posture?

It happens to all of us. It creeps up on us. And for some, it’s our go-to sitting and/or standing pose. Whether you realize it or not, your posture says a lot about you and when it’s not straight, you’re likely to feel a piercing or dull back pain—which will persist when not treated.

The solution?

Practice being mindful of your posture. When sitting at your chair at work, roll your shoulders back, and make sure your back is straight. Adjust the height of your chair so that you can easily see your work in front of you—this will limit the temptation to ‘slouch’ forward.

The Cat Pose

You don’t have to be a cat lover to love what this pose will do for you. Yoga lovers know this pose well, but it’s easy enough for anyone to master. Get down on all fours—yes, like a cat does—and begin to arch your back as far as you can. Hold that pose for about 5 seconds, and then just as a cat does when stretching, curl your back upwards as far as you can. Hold for 5 seconds, and repeat.

An Exercise to Strengthen Your Core

The stronger your core muscles are, the less back pain you’ll suffer from. Do you wake up most mornings with your back feeling ‘tight’? The solution is in the ‘bridge’. Here’s how to do it correctly, so you can begin living a pain-free life:

Using a yoga or exercise mat, lie down on your back with your hands out to your side, your feet firmly planted on the floor, and your knees bent. Exhale, and inhale slowly.While inhaling, tuck your pelvis inwards, and using your core muscles, begin to lift your hips off of the floor as though your becoming a ‘bridge’. Hold that pose for a few seconds, and exhale as you slowly go back down to your starting position.

Your back pain isn’t a permanent state of being. In fact, with the right amount of exercises and correct posture, it can be a thing of the past! Spend a few moments every morning working out your core muscles, and devote yourself to a well-balanced, straight posture. Soon, your back pain will be a thing of the past.

The Best Inspiring Fitness Guys To Follow On Instagram.

The Best Inspiring Fitness Guys To Follow On Instagram Is "dimitri_poldo"

Instagram is basically a virtual look book for models, celebrities and ordinary Mens...

Male fitness Gus have taken over Instagram.

Everyone knows the social media site Instagram is aspirational – it’s filled with perfectly captured shots of food, flawless outfits, seemingly effortless flower arrangements and more. With careful photography and a curated account, an individual can make their life seem Insta-perfect, even if that might not be the case. While many focus on the negative aspects of the overly perfect images that are often on Instagram, when it comes to health and fitness, it can actually be hugely beneficial.

If you opt to follow several accounts focused on health and fitness, whenever you start scrolling through your feed, you’ll find everything from videos of work out moves you could incorporate into your next exercise session to super healthy meal ideas you may have never thought of. It can be a great motivator to get off the couch and get moving, to forego those French fries for some crispy vegetables.

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The Best Formula For a Fit & Healthy Physique.

There are plenty of benefits to gaining muscle mass. The more muscle you have, the more calories you’ll burn and the stronger you’ll get (plus you’ll obviously look better).  The formula for a fit physique is straightforward: proper nutrition, regular exercise and adequate rest. Here at JustLifeStyle™, we’ve broken down the equation even more to help you get a toned figure.

1-  Eat Breakfast:

The worst breakfast is no breakfast — your body is starved for fuel after sleeping all night. Have breakfast as soon as you wake up to kick-start your metabolism for the rest of the day. This will get your anabolic processes fired up to start building muscle, too. If you don’t have time to cook, consider mixing awhey protein shake as a healthy alternative.

2- Eat Something Every 3-4 Hours:

A lot of us are used to eating just three huge meals a day. Instead, break down those three huge meals into 4-5 smaller meals. Frequent small meals accelerate your metabolism and also support anabolic processes (the natural body processes that support muscle growth). Need some diet ideas?


3- Get More Conjugated linoleic Acid (CLA) In Your Diet:

 CLA has been shown to support muscle-growth and weight-loss processes in men when combined with healthy diet and exercise. It may also help boost immune function. Consider a men’s CLA supplement to start taking advantage of this nutritional powerhouse.

4- Complement CLA Intake With Creatine:

Creatine is a natural substance found in food and produced by the body that transports energy to cells. Studies suggest that creatine can help improve strength in high-intensity, short-duration workouts such as weight-training as well as support lean muscle gains. If you have a pre-existing condition, consult your physician before taking any nutritional supplement.

 5- Eat More Protein:

Protein is the building block of muscle, so aim to increase your protein intake with lean meats and fish. Chicken breast, turkey, salmon and scallops are all great high-protein foods that are also low in bad fats. A whey protein shake is another convenient way to boost your protein intake.



6- Lift heavier weights with fewer repetitions:

The heavier the weights you use, the more muscle growth you’ll see if you follow a proper men’s nutrition plan. The next time you’re reaching for those dumbbells or adjusting the weights on your machine, find a weight that allows you to do a max of 8-12 reps without sacrificing form. A creatine monohydrate supplement can help you push out a few extra reps during your workout, as can a pre-workout supplement.

7- Rest More:

Contrary to popular belief, working out every day isn’t the most effective way to get results. After a workout, your muscles experience micro-tears that require rest to repair and grow. Not getting enough rest between workouts not only limits growth, but also makes you really sore. Try to space your workouts out by at least 24 hours. You should also consider taking a post-workout supplementto reduce soreness and provide your body with optimal fuel for repair.


8- Eat More Carbs.

Simple carbs in small quantities before and after exercise can benefit muscle tissue synthesis; consuming complex carbohydrates throughout the day also supports muscle synthesis. Remember that you need energy to be able to work out, and protein is not an efficient source of energy. So if you don’t eat the right amount of carbs, your body will metabolize protein that you need to convert in muscle mass. Both a pre-workout supplement and a post-workout supplement contain the ideal ratio of carbs and protein to maximize your workout efforts and accelerate recovery.

9- Sleep Well.

The most active part of muscle-building happens at night when your body has time to repair itself. Your body will find it almost impossible to build muscle if you don’t get a lot of high-quality sleep. Turn off the late-night TV shows and go to sleep a little earlier.

10- Take a men’s multivitamin:

Even if you eat a balanced diet, it’s possible that you’re lacking a micronutrient like iron, niacin or vitamin D that’s required by your body to build muscle. A multivitamin for men can help you fill those nutritional gaps easily.

How to Get the six pack abs you’ve always wanted.

Get the six pack you’ve always wanted with SIXPAD, the revolutionary training gear. SIXPAD adheres to your skin above the abdominal muscles. Selecting the 23-minute program, the innovative device uses electrical muscle stimulation (EMS) to thoroughly engage your core, giving your muscles a work out like never before.

The result is a rock solid set of abs after just minutes a day and without back-breaking exercise. The lightweight and cordless system can be worn under your clothes and included in your daily routine such as during chores, lounging on the couch, or even during work. Sit back and let the program do the work. You can also add pads for your biceps, quads, or any other muscle group on your body for an overall workout. SIXPAD is a revolutionary way to tone your physique.

More info

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How To Use Weight Lifting To Build Powerful Muscles.

Weight lifting is one of many workouts that will give you a well-toned body and powerful looking muscles. Weight lifting is a form of strength training that puts a lot of stress on the muscles, forcing them to adapt to the stress by growing larger.

By lifting weights for 20 to 30 minutes, two or three times per week, you should start witnessing muscle growth. You can sign up for a weight-lifting program if you are not sure how to start incorporating weight lifting into your muscle building routines.
In order to master weight-training, you need to consider the following factors:



1- Use the Proper weights:

The proper weights should start straining your muscles after 12 to 15 lifts.

2-  Learn the proper weight-lifting techniques:

 If you are new at weight lifting, you may need a fitness trainer to guide you on which technique to use for the particular muscles you want to build.


3- Eat the Proper weight-lifting Diet:

As you start lifting weights, you will be expending a lot of energy. Muscles will also begin to develop, and both of these changes require that you eat a specific weight training diet in order to keep your health in tiptop form. Fitness trainers recommend that you eat foods rich in proteins.

4- Get Enough Rest:

You need to give your body enough time to rest. Take full-day breaks between exercising different muscles.


There are various other nitty-gritty details that you also need to consider when using weight training as part of your muscle building routine. Remember that your safety and health comes first, muscles and body tone second.