Thursday, January 21, 2016

How To Transform Yourself From Skinny To Strong Healthy Guy.

Add to Flipboard Magazine. Transforming yourself from skinny to strong requires more than a few visits to the gym. Gaining healthy weight requires as much focus and dedication as losing it. You want a change now, but the fastest rate of gain that is still healthy is just 1 to 2 pounds per week -- especially if you want most of that gain in the form of sculpted, lean muscle. Don't resort to garbage foods in an attempt to pile on the pounds faster. Plenty of calorie-dense, healthy foods are the best support for your efforts to gain weight.

Step 1

Eat five to six times per day. Aim for at least three full meals and two smaller, but still calorie-dense snacks. Skipping meals means skipping an opportunity to put calories in your body; calories are what lead to weight gain. Start with breakfast and schedule another snack or meal every two to three hours throughout the day.

Step 2

Increase the calorie density of every meal with healthy foods. Supplement foods by adding dense items like nuts to cereal and cook oats in milk at breakfast. Slather avocado on sandwiches and toss pasta with olive oil for lunch. Include a serving or two of dense, whole-grain bread and starchy vegetables at dinner. Indulge in trail mix, granola and smoothies made with fresh fruit, yogurt and peanut butter for snacks. These additions add between 500 and 1,500 extra calories per day -- enough to gain 1 to 2 pounds per week.

•Step 3

Have an extra serving of protein at meals to support muscle growth. Dr. Steve Fleck, chair of the Sport Science Department at Colorado College, told CNN that you should consume at least .55 grams of protein per pound of body weight daily when trying to put on muscle. If you weigh 145 pounds, you'll need at least 80 grams. Skip proteins high in saturated fat and instead seek out lean sources such as low-fat cottage cheese, chicken breast and flank steak.You can also include salmon and other fatty fish high in omega-3 fatty acids, which will boost your calorie intake.

•Step 4

Pack snacks whenever you leave home so you never find yourself without healthy, high-calorie options. Whole-food energy bars, packets of dried fruit or nuts, or a peanut butter sandwich on whole-wheat bread make portable, convenient options for men who don't like to deal with food prep.

•Step 5

Weight train to build lean muscle. Follow a protocol to build size which calls for two or three sets of four to eight repetitions of exercises for every major muscle group. Use weights for these exercises that fatigue your muscles by the last one or two repetitions; these should be at about 80 to 85 percent of your one-repetition maximum. Aim for three sessions a week on nonconsecutive days.

•Step 6

Increase the amount of weight your use for a specific exercise when eight repetitions does not lead to fatigue. Muscles need to be subjected to stress to break down so they can then repair stronger and thicker as you rest between weight-training workouts -- leading to weight gain through more muscle mass.

•Step 7

Do some cardio, but keep your sessions short to avoid burning too many calories. Try 20 minutes of moderate-intensity cardio that keeps your heart rate in a range of 50 to 70 percent of maximum no more than three times per week. Alternatively, do a 20-minute session of alactic intervals which stimulate your fast-twitch muscle fibers and complement strength-training efforts to build muscle. Do a bout of 10 to 15 seconds of hard and fast repetitive exercises, such as box jumps, medicine ball throws or short all-out sprints, and then rest 50 to 75 seconds and repeat for the duration of your workout. Cardio stimulates your appetite so you eat more and helps keep your heart healthy by improving its efficiency at pumping blood throughout your body.

*Warnings

Avoid taking supplements that promise quick weight gain. Many of these are full of additives and ingredients that are not regulated by the Food and Drug Administration. You can better your results and nutrition with whole foods.

* Tips

Don't drink during your meals -- it can squelch your appetite. Save water, juice and milk for after or between meals.
Enlist a workout partner to keep you honest about your workouts and to serve as a spotter.

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Wednesday, January 20, 2016

The best Fitness Tracking Wearable to Stick all of your goals.

Stick to all of your fitness goals this year with Atlas, the ultimate fitness trackingwearable. Recognizing over 50 preloaded exercises for you to choose from, Atlas automatically tracks your workout and even how well you performed.

This wearabletracks metrics such as the calories you burned, your heart rate, velocity, and even form score. This tracker is more like a personal trainer who lives on your wrist. Connecting seamlessly with the app, Atlas shows you which muscle groups were used and 3even lets you compare data from past workouts so you can improve.

The touchscreen device slides and locks into the wristband and comes complete with integrated optical heart rate sensors. The display is small enough to not get in your way but large enough to input data without needing your phone which makes it great for distraction free workouts.

More info.

The best Food Rich in Protein to gain muscle .

Add to Flipboard Magazine. High-quality proteins' such as eggs and meat offer more muscle-building amino acids than other protein foods.

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Learn how to build muscle and stay lean with this bodybuilding meal plan.

Food Rich in Protein:
- Whey Protein
- Eggs
- Chicken breast
- Turkey breast
- Fish (salmon, tuna)
- Protein Isolated soy protein bar
Food rich in carbohydrates:
- Sweet potato
- Oat, cream of wheat, rice cream
- Beans
- Bread
- Pasta
- All cereals (hot or cold)
Healthy fats:
- Olive Oil
- Sunflower oil
- Nuts
- Avocados
Really want to gain muscle, then give value to your Lie.

Tuesday, January 19, 2016

How to Increase Mass of Body .

Add to Flipboard Magazine. With 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.

Insanely Motivating Fitness Girls That Will Inspire You Loss Weight.

Add to Flipboard Magazine. You want to loss weight and get fit but you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to get away.

Meet SOPHIE GRAY, HOLISTIC NUTRITIONIST, PERSONAL TRAINER & ALL AROUND LOVER OF LIFE.

wayofgray

sophie gray

Holistic Nutritionist & Personal Trainer youtube.com/wayofgraynation snapchat: wayofgray my exact workouts & 7 day meal plan 👇www.wayofgray.com/pages/guides

More info.

Follow@ Sophie Gray

That leaves working out at home. But can you really get a great workout without leaving the house?

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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FITNESS: HOW TO GET FIT THE EASY WAY.

Add to Flipboard Magazine. When it comes to getting fit and healthy, we’ve cancelled enough gym memberships come to realise that for a long term solution, slogging it out in the gym just isn’t always the answer.

Here are our tips for whipping yourself into shape without toiling in the gym for hours on end…

÷ Arm Yourself With Apps:

Get an app like My Fitness Pal to give yourself an idea of how many calories you plough through on average a day. There’s no point in cheating and missing off that cheeky post work pint, be as honest as you can with amounts or you won’t get a good idea of where you can make small cuts. This sort of app is great too as you can add in your activity to give yourself more calorie allowance. You might become a bit keener on walking the dog, shopping with the missus or hoovering the house when you realise the extra pizza allowance the activity will buy you! You need to burn 500 extra cals per day than you eat to loose a pound a week. It’s a long process, but if you stick to your guns you’ll get the results you’re after.

Get a workout app too, something like 100 push ups, Full Fitness or the Nike+ app. The Nike + app is great as if you sign up with your mates, the competitive element might give you that added drive to run that bit further and faster! Running isn’t for everyone though, there are loads of strength training apps which will show you great arm, ab and leg workouts you can do at home. Pick something that takes less than 30 mins to complete and work it into your daily routine, for example the minute you get in from work, before dinner or first thing in the morning before you shower.

÷ Improve Your Eating:

We love a takeaway as much as anyone, but even we have to admit they make us feel sluggish and lacking in energy. Get yourself down to the supermarket and do a clean shop. Loads of veggies, good carbs (wholwheat pasta, brown rice etc) and lean meats and fish. If you can’t get by without crisps and chocolate then go for baked crisps and dark chocolate. If you’re already doing a bit of exercise and you stick to the healthier eating for a few days you’ll be surprised at how much more energy you have than when you were sat on the sofa with your takeout! We all fall off the wagon every now and then. Don’t give-up, just enjoy your cheat day and then get back on it the next morning.

÷ Stick To Your Guns (pun intended)

You start with the best intentions, but by the first Saturday you’ve already had a few pints, a kebab and half a pack of biscuits. Every time you feel your motivation waning, give yourself a bit of a kick up the butt. Find something that really works for boosting your morale, whether it’s watching the stairs scene from Rocky, or motivational ads.

Sometimes what you need is a bit of healthy competition so instead of hitting the pub with your mates then go for a kick about, or a run. Maybe going along to a pay as you go exercise class is what you need to get you back on track? Find out what works for you and stick to it when you feel yourself losing interest. We usually find that it’s much easier to get your health kick back underway by exercising rather than trying to diet.

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