Gaining More Muscle Mass ( Everything You Need to Know).

Gaining more muscle mass is a common goal for most individuals. Similar to any goal, if a plan is properly developed and followed, then bulking up can become a reality. The parts within the strategy need to focus upon proper nutrition, exercise and rest. If the implementation of the plan stays the course, then noticeable differences with physique could happen within the first month or earlier.

Here are the four keys to bulking up:

1- Fuel Intake:

Calories are required to gain weight. The more calories consumed from healthy foods, the better. One known rule of thumb is to avoid packaged foods entirely. Try to consume fresh items and prepare multiple meals a day. Manage the available meals and focus upon quality protein, good carbohydrates and healthy fats.


Become knowledgeable of the negatives with saturated fats, sugars and sodium. Knowledge is power: if you know what nutrients to look for, you’ll have an easier time planning out your diet.

2- Anaerobic Exercise :

Traditional thought suggests lifting heavier weights with fewer repetitions allows for muscles to grow big. Conversely, if the preference is a more chiseled or defined look, then lift lighter weights with more repetitions.

Another current concept is to change your workouts every month to surprise or shock your system with hopes to avoid any plateaus. Whatever the preference may be, lift weights and exercise with them consistently. You may also want to consider workout supplements such as creatine and whey, both of which have been shown to improve performance and results.

3- Aerobic Exercise :

A workout is not complete without a focus upon exercising the heart. Walking, running and swimming are just a few examples of ways to increase your heart rate. The key to blending an aerobic routine within your weight gaining program is to cap the time around 30 minutes per day.

Contrastingly, the time is not appropriate to start training for a long distance race such as a marathon. The body simply redirects too many calories by keeping the legs and arms moving for such a long period of a time. Always remember calories are precious and need to be reserved for the goal of gaining weight.


4- Rest :

Equally important is getting proper rest. Environmental stress hammers the body continuously and the muscles and brain need to recharge from the daily encounters with work and family. Quite candidly, the body needs to have a chance to recover from the daily grind.

A restful mind allows for a better performance within all aspects of life. Plus, workout performance becomes much more satisfactory when the only fatigue feeling is from the muscles recovering.

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4 IMPORTANT THINGS TO AVOID WHEN AT THE GYM FITNESS .

Regular exercise in the gym did not ensure that you receive athletic and fit body in a short time. Especially when your time management in the gym less than optimal.

Try to check whether one or more of the following things often do:

 1. Go To The Gym Is Not For Exercise :

 You may often see people like this: come to the gym with sports dress, but spent his time staring at the girls in yoga class, busy chatting-or-selfie with each smart phone, even socializing (read: gossip) in the gym. The more time that is allocated for other things, the less time spent on exercise. As a result, do not expect a fit and athletic body will be yours in the near future.


2. It's hard To Move On :

No, not move on with the former, unless the memory of him makes it difficult to lift the barbell. What we mean to move on associated with the pattern of your workout at the gym. If you firmly firm run the treadmill at the speed of 7 mph, or loyal using weights 20 kg bench press for more than 3 months, your body has adapted perfectly. In effect, the exercise you do will not be optimal, unless you add speed to run or load force.

 Oh, yes. It also applies to those of you who love the same dead weight training and cardio considered only for obese people, and vice versa.

3. Spot Reduction Only :

Pursuing sixpack only with sit ups ? Most likely you will be disappointed, especially if you do not burn excess fat in your body first. You are more likely to get a six pack if prior percent body fat until ideal, just starting to train the muscles of the body, including the stomach.


4. Doing it Wrong-and Too Embarassed To Ask :

 No matter weight training and cardio, correct movement should be a priority. One of the motion, then the calories you do not burn completely, your muscle building is not perfect, even the risk of injury increases. Therefore, make sure you research the right moves in exercising, or ask the right people. Especially if you are new to fitness, personal trainer can be a right step to instill basic exercise properly. Oh yes, it's better to ask a certified personal trainer in comparison to the "elders" gym.


Men's Fitness & Workouts Fix™ believe, active man like you must have good time management, including when exercising in the gym. If not, this list could be a cheat sheet to exercise a more optimal and maximum impact.

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The Best Women's Butt Lifting Workout ( everything you need to know).

So sick of squats? We hear you. The key to a gravity-defying backside is introducing new exercises that tone every inch of your rear. These 5 moves from the Women’s Health Big Book of Exercises target all the muscles in your glutes and hamstrings to give you a fitter, firmer butt. Get ready to look even sexier in those skinny jeans!

1- Marching Hip Raise:

Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees.(A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.

2- Single-Leg Hip Raise:

Lie faceup on the floor with your left knee bent and your right leg straight. Raise your right leg until it’s in line with your left thigh. (A) Push your hips upward, keeping your right leg elevated.(B) Pause, then slowly lower your body and leg back to the start position. Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg.

3- Swiss- Ball Hip And Leg Curl:

Lie faceup on the floor and place your lower legs and heels on a Swiss ball. (A)Push your hips up so that your body forms a straight line from your shoulders to your knees. (B) Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. (C) Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.


4- Barbell Deadlift:

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. (A)Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. (B) Lower the bar to the floor, keeping it as close to your body as possible.


5- Dumbbell Deadlift:

Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. (A) Without allowing your lower back to round, stand up with the dumbbells. (B) Lower the dumbbells to the floor.

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How to Drastically Reduce Your Chance of Getting Cancer.

We all know that cancer is a deadly disease. While it is true that the chances of surviving cancer have reduced in recent years, the fact is that no human being would like to go through the pain and treatments involved in this deadly disease.

The best thing to do, therefore, is to bring about certain changes in your life that can help prevent cancer. Take a look at the top five ways that can help you drastically cut down your risk of getting cancer.

1 – A Healthy Diet is Your Best Option To Fight Cancer:


We have heard this one so many times and yet we ignore it. Eating a healthy and balanced diet boosts your immune system and prevents the occurrence of many diseases, including cancer. So, make sure to choose your food carefully.

Fruits and vegetables are wonderful sources of antioxidants; things that help reduce the damaging effects of free radicals. If you don’t already know, free radicals can damage cells that can cause further damage to your health and cause diseases such as cancer.

If you want to get a good dose of antioxidants, eat plenty of fruits and vegetables. Include powerful cancer-fighting vegetables, such as broccoli, Brazil nuts, garlic, spinach and tomato in your daily diet. Go for fresh fruits such cantaloupes, blueberries, cherries and papayas.

Fish is another potent cancer-fighting food. It helps you get a good dose of omega-3 fatty acids, a wonderful nutrient for reducing cancer. Include fishes such as salmon, mackerel, halibut and sardines in your diet at least 2 or 3 times a week.

2 – Get Rid of the Excess Weight:

Obesity is one of the leading causes of cancer. So, it goes without saying that if you are overweight, you are putting yourself at a risk for life-threatening diseases such as cancer, as well as other such as diabetes and heart disease. Studies have shown that excess weight coupled with physically inactivity and a high-calorie diet causes nearly one-third of all cancers.

Make sure to reduce your weight by eating a diet low in unhealthy fats and high in antioxidants and proteins. Exercise regularly. Take a trip to the gym at least thrice a week. Take at least 10,000 steps each day. Keep in mind that the healthier your weight is the lower your chances of getting cancer.

3 – Protect Yourself From The Sun:

One of the most common kinds of cancer is that of the skin and it mostly occurs due to over-exposure to the sun’s ultraviolet rays. So, make sure to take steps to protect yourself from the sun.

This means that you should stay in shade as much as possible. If you are outdoors, make sure to use sunglasses and an umbrella or a broad-rimmed hat. Make sure to apply a generous amount of sunscreen 30 minutes before walking out in the sun.

The summer midday sun is the hottest. So, try to avoid going out in the sun between 11 am to 3pm. Cover your skin as much as possible and wear tightly woven, loose-fitting clothes in bright or light colors.

4 – Watch Your Cigarettes and Alcohol:
If you are drinking excessive amounts of alcohol, you are increasing your risk of cancer. More than two drinks a day and you put yourself at a risk of various types of cancers, including cancer of the breast, lungs, kidneys, liver and colon. Keep in mind that this risk increases as the length of time you have been drinking increases. So, cut down your alcohol intake and drink in moderation from now.

While you can still enjoy the occasional drink, you should definitely quit smoking. Smoking increases your chances of getting cancer of the lungs, bladder, cervix and kidney. So, if you are smoking, quit now. In fact, tobacco in any form puts you at risk for cancer. This means that you should also avoid chewing tobacco and exposing yourself to secondhand cigarette smoke.

5 – Don’t Forget to Exercise :

The American Cancer Society recommends that to reduce your risk of getting cancer, you should exercise at least 30 minutes a day. Do that consistently for 5 days a week and you are all set for a healthy and long life.

Now, you don’t always have to head to the gym to get your daily exercise dose. You can take easy and simple steps towards staying active while at home or while going about your daily chores.

Walk as much as possible, for example, take the stairs instead of the lift. Practice yoga. It not only exercises the whole body but is also a wonderful stress reliever. If you love dancing, this could be a great option to help stay fit and cancer-free. There are multiple other options that you can practice to stay fit and active, such as tai chi, swimming, and hiking.

In short, make exercising fun and it will help you feel great and drastically reduce your chance of getting cancer.

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Fitness: The Ultimate Core Workout From Your Home.

Micore fitness is a new tech based system, introducing interactive measurement and tailored instructions to the home workout. MiCore is a new and exciting way to exercise your core.

React to the lights to make your core workout more fun and engaging. The five programmes (Quick Start, Reaction, Knock-out, T-reps and T-time) are easy to set up and use and offer great variety. You can set them up to provide a workout that is personalised for your preferences and fitness level.

More info.

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The Best Workouts To Strengthen Your Knees.

If you have had knee problems, know that it is possible to resume physical activities normally. Just an extra effort for recovery.

The physiotherapist Bruno Mazziotti is more than used to take care of athletes and guarantees: "The current medicine can reverse virtually every frame of injuries, from the simplest to those requiring surgery." But the most efficient way to never have to go under the knife is still perform physical activities the right way, with the guidance of a professional, says Rene Abdalla. Felipe Norimatsu, fitness teacher Reebok gym, created a simple and efficient training to build the knee injury proof.


1- Twins standing:

Strengthens gives elasticity to the calf. In football protects the tendons in landing movements of jumps or sprints and assists in power practice
lower members.

2- Squat:

Strengthens quadriceps, buttocks and extensors of the spine, responsible for absorbing impact, hip and trunk stability in the strongest increases or races like plucked football.

3- Abductor chair:

Strengthens the abductors of the hip, buttocks and lateral buttocks help muscles stabilize the hip, avoiding excessive lateral movement. They also keep the patella (small bone located at the front of the knee) in place.

4- Leg curl:

Strengthens the posterior muscle of the thigh, avoiding the overhead knee. Improves hip extension and help on steep climbs. The muscle responsible for curbing the kicking motion, protecting and stabilizing the joint.


5- Chair pipeline :

Strengthens the adductor muscles of the hip is important in balance, body stabilization and protection of impacts. In football, these muscles are in great demand in the side passes and displacements.


6- Extension machine:

Strengthens the quadriceps muscle responsible for the absorption of the impact of the race during the phase of landing. In football, is one of the muscles responsible for kicking motion.

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How to Get fitter, Stronger and Healthier as you Age.

As people age their body loses its flexibility and tolerances to hardship. If once you could take a beating and survive unscathed, as you get older, you know that you need to start taking precautions and additional care so that you do not find yourself in the middle of nasty medical surprises and left-overs from the era of carelessness. This article contains 8 ways you can actually get stronger, fitter and healthier as you age.

1 – Exercise :

Walking, running, weight lifting, yoga, pilates, massage and every other kind of exercise that is moderated and tailor made for your specific body type is an absolute necessity to balance the loss and stiffening of muscle mass and to keep the heart pumping and in good rhythm. Do not overdo it though. The results will be the opposite.


2 – Omega 3 & Multivitamin Supplements :


A gram of a marine based food contains enough Omega 3 fatty acids to reduce the heart and brain disease risks. Vitamins B, D and E, antioxidants and calcium supplements help balance a less than optimal diet and avoid further heart and blood pressure problems. However, make sure you do not consume more than what your body requires.

3 – Diet:

Avoid chemical foods. You can still eat meat but make sure it’s grass fed and local. Make your diet more balanced with vegetables, fish, low fat, brown rice, nuts and quinoa. These will balance the metabolic changes that occur as you age, and are the main reason for the increase of weight.

4 – Blood Tests :

You should check your blood numbers as often as possible. Especially the glucose levels as diabetes is the most insidious of diseases and when you realize you have it, most of the times it’s too late. Regular pressure tests will also establish a regular baseline for comparisons.


5 – Deep Sleep :

Do not overlook the necessity of a deep sleep. During the first four hours the necessary growth hormones are released. Do not push past your natural fall asleep cycle. Whenever you feel you cannot keep your eyelids open, go to sleep unless there is a very important reason not to do so.


6 – Sex :

People think that sexual drive always declines with age. Wrong. Many people enjoy sex more in their fifties than in their thirties. It can be far more satisfactory and keeps up the psychology which is the major factor of everything. It needs, of course, some pushing – but that will not come from little blue pills. It will come from cutting down on alcohol and sugar.


7 – Smoking :

There is no need to point out any more how bad smoking is for the condition of even the healthiest of individuals. But smoking here is not limited to tobacco. It refers to any kind of smoking/substance abuse.

8 – Stress

This is perhaps the most difficult thing to do something about. But it is the one thing that can cancel all the benefits of all other ways to stay healthy, fit and strong. About 90% of all diseases is either created by, or complicated by stress. Learn how to breathe. It will do miracles on your stress level. Use herbs like chamomile and green tea. Anything to reduce your stress levels naturally including a change in diet and exercise should be adapted.

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