5 Mistakes Might be Stopping You From Building More Muscle.

So many people head to the gym day after day, week after week, spending countless hours on the weight floor and cardio equipment, doing everything right from a commitment perspective, but still find they just cannot put on the amount of muscle they would be satisfied with.

One problem, is that they read muscle magazines and blogs and see images of bodybuilders and believe thats achievable. Unfortunately, unless you're doing this professionally like that are, and can spend half your day in the gym, you're just not going to get there. Another issue is steroid use. A lot of professional bodybuilders use them to build muscle, without disclosing it, making the everyday guy like you and me question why we can't get as big as they are. Well, with those two things aside, here are 5 reasons, or mistakes you might be making, thats stopping you from building more muscle:

1- You're Not Eating  Enough:

No matter what your body type is, if you are not eating enough calories each day, your body wont allocate enough calories to building muscle. People who are hard gainers and naturally thin and lean may find this difficult but its the only way you will pack on the muscle.

2- You're Not Doing Compound Exercises:

Spending your time on the machines when you hit the weight floor? That might be your problem. While machines are great for isolating individual muscles, they should form the lesser part of your routine and you should instead focus on compound exercises which force your body to use many muscles at ones. Examples include squats, deadlifts, bench press, pull ups and dips. They will not only help you build muscle, but burn fat.

3- You're Skipping Legs:

Squats are the most important exercise in the gym. If you're not squatting, you're not going to put on as much muscle as you potentially could. Squatting and doing other leg exercises not only build leg muscle, but they build core and upper body muscle too. Squatting gives your whole body more strength and mass.

4- You're Doing Too Much Cardio:

Obsessed with being really lean with no fat? Thats fine but don't expect to put on much muscle. Doing too much cardio eats into those precious calories your body should be using to burn fat. Cut down on your cardio, do light cardio, or do quick (20 mins) interval training to burn fat. Long bouts of cardio are great and keep you and your body healthy, but if you want to build muscle its no productive.

5- You Stick To The Same Routine:

Have you been doing the same routine week in week out? Your body has probably adapted to your exercise routine and is not being challenged, so therefore not packing on any new muscle. Mix things up week after week. Try new machines, new exercises, go heavier one week, play around with how many reps you do, take a week off from the gym (yes its good to do that every now and then too).

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How To Get Ripped Six Pack Abs For Summer.

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).


Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?


Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:


1- Before starting the exercise exhale (throw out) all the air you have in the lungs


2-Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position


3- Inspira (throws in air), exhale and start exercising

4- Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis


5- Your concentration must necessarily be focused on abdominal contraction


6- Stop 2/2 the point of maximum contraction all times


7- Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.

As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.

- Crunch on the ground or on fitball


- Reverse Crunch on the ground or on fitball


- Crunch oblique to the ground or on fitball


- Total abdominal (+ crunch reverse crunch)


- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)


Finally: Don't ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.

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Insanely Motivating Fitness Girls That Will Inspire You Start Healthy Life.

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.

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

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

You want to 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.

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.


Today our Motivating Fitness Girl On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " emilysears"

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How to Get a well-defined Chest Quickly.

A tight, developed chest projects an appearance of strength and confidence. Obtaining a well-defined chest requires following consistent weight training, aerobic and diet programs. These three components work in unison to build lean muscle and burn excess chest fat. Learning how to develop your pectoral muscles while burning excess fat prepares you for your perfect-chest journey. Always speak with your physician before beginning an exercise and diet program.

•Step 1

Add a dumbbell chest press to your weight training routine. Get into the starting position by sitting on a flat bench with your dumbbells on your thighs, then slowly lean back into a reclining position. In the lying position, move your dumbbells to the side of your chest while keeping a 90-degree elbow angle. Lift the weights over your chest until you reach a full extension with your arms. Squeeze your chest muscles at the top of the movement. Slowly lower your weights until you reach the starting position and repeat until you achieve muscle fatigue.


  •Step 2
Perform the incline barbell bench press to develop the upper portion of your pectoral muscles. Lie on an incline bench and position your hands using a shoulder-width distance. Lift the barbell off the rack and slowly lower until you reach a 90-degree elbow bend. Lift the bar until you reach full-arm extension while exhaling throughout the entire lifting movement. Continue this exercise until complete muscular failure occurs. Muscular failure refers to the inability for working muscles to continue another repetition during an exercise.

 •Step 3
Perform a weekly minimum of three 30-minute aerobic training sessions to promote fat loss. Aerobic exercise provides a method for calorie burn, which translates to losing fat all over and around your chest area.


•Step 4
Pay attention to your calorie intake and quality. A diet that promotes fat loss and muscle development should consist of lean proteins like turkey, chicken or fish and slow-delivering carbohydrate sources like green vegetables and whole grains. Pay attention to your daily calorie consumption. Since 1 pound equals 3,500 calories, a daily deficit of 500 calories creates a 1-pound weekly weight loss rate. Losing weight assists in shedding excess chest fat to tighten your pecs.

•Warnings
Use a spotter when performing chest press exercises to ensure safety.

•Tips
Allow at least one recovery day between your weight training sessions.

•Things You'll Need
Dumbbells
Barbell.

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How can Make Muscles Grow faster ( everything you need to know).

Muscle fibers do not grow from strength training, and their number is set genetically. How can make muscles grow?

•What is a muscle, and as it "grows"

1- Muscle fibers (actin, mozion and myofibrils) - the basis of the muscles responsible for their movement. Their number is genetically determined and does not change throughout life.

2-Sarcoplasm - nourishing fluid that fills the space between the muscle fibers. Consists of glycogen (carbohydrate reserves), fat-free proteins and enzymes. It is believed that by increasing the amount of sarcoplasmic muscles become larger.

3-Connective tissue - has two roles: the connection (mount muscle to bone) and protective (environment of muscle fibers). Increases in size with strength training, the same effect on the visual increase in muscle.

•What affects the growth

1-Hormones. Training affect testosterone, growth hormone and insulin-like growth factor 1 (IGF-1). These substances directly affect the muscle tissue, causing it to grow .

2-The food in general and in particular protein. The importance of nutrition for strength training is known to all - the energy obtained from food is needed for the production of new muscle tissue, not to mention the energy to exercise themselves.

 3-Inflammation. After strength training muscle becomes inflamed, and it causes an increase in the recovery process.

4-Satellite cells. Responsible for the "healing" of muscle tissue after a hard workout.


•Types of training

As already mentioned, the training effect on two things: the launch of the mechanism of hormone production and "damage" of muscle tissue, resulting in satellite cells into work. Three variants of the training, causing growth:

1-The maximum stress caused by raising  the maximum weight . The exercise weight, which can be done with only not more than 5 repeats ; negatives (helping you lift the weight, and lower it yourself). This includes the concept of "work to failure" - the state, after which no longer possible to make a single repeat.

2-The maximum stress caused by  the most rapid  weight lifting. Quite heavy and a large number of very fast repetitions (15-20).

3- The maximum stress caused by  work to exhaustion  - drop-sets (drop-Sets) . Three approaches with different weight: the maximum weight and 3-5 repetitions; 75% max. and 8-12 weight repetitions; 60% max. weight and 15-19 repetitions.


Each of these types of training leading to muscle growth; to see which one works best, you need to try each and evaluate the results - you may find one that works best for you. But do not forget that kind of training it is necessary to alternate.

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The Best Appropriate Time To Change The Workout.

Our body has the wonderful ability to adapt to all daily situations imposed on him and the training is no exception. So from time to time we need to change our routine to continue generating stimuli and still avoid the dreaded muscle stagnation. But when and what is the most appropriate way to change the workout?

÷ Changing:

Before knowing "when" you need to know "how", which is exactly where most people do incorrectly. The training of the change is not necessarily a radical change, especially if you already know your body and know which exercises are most productive for you. Sometimes people need to leave a well-made training and go into another totally preposterous, and could make only a few changes to continue having results.

Here are some ways that we can change in our training to generate new stimuli without disfiguring it completely:

•Series Volume
•Number of replicates
•Change in the order of execution of compound exercises
•Number of exercises

Days that you train the same muscle
Rest time between sets
Use variations to the classic exercises (Example: change the bench press bar to halter; do front squats instead of the classic, etc ...)
Any of the above factors when modified can generate significant changes in the training and change it without the water to wine.

÷When changing:

As much as there are guides on the internet saying that you should change your training in a specific period, unfortunately this issue is purely individual. Only you will know say when it's time to change your workout and remember that in "team that is winning, not moving," that is, if a workout is bringing results and progression of loads, you need not change it just because training in exchange for a fixed period.
Instead, consider how your body is responding to training and modify it only when witness lack of results. Avoid sudden changes and / or frequent the training, because this way you will never know what was really working.

÷Tips:

You can continue with the same training as long as you feel necessary, there is no minimum or maximum limit. What is important is that it is bringing progress.
Training alone does not make miracle. If the diet is lacking, there will be training in the world will compensate this "hole".
Patience is the key. It is impossible to find out if a workout is bad in just a few weeks of experience. Take your time before you start making changes.

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How To Get a V-Shaped Torso.

You’ve probably noticed that extremely fit men have what’s known as the “V-shape torso.” This is achieved by broadening the shoulders whilst thinning out in the lower waist as much as possible. It’s not exactly an easy feat to achieve this highly sought-after look, but with patience, the correct fitness practices, and a specific diet, you can be well on your way to achieving this look.

Read on to find out how you can sport your own V-shape torso before too long.

1- Concentrate on Lats:

You will want to first concentrate on building wide lats. You can get your lats in order by focusing on wide grips, close grips, pulling, and rowing. To be particular, you should be specifically paying attention to the Yates row, the inverted row, and the bent over row. Chin-ups and pull-ups will also help you achieve your desired look.

2-Broaden Your Shoulders:

While you work on your lats, you’ll also want to begin building your broad shoulders. Your deltoids have 3 heads, and they are known as the anterior, posterior, and lateral muscles. You can work these by using exercises such as the bent over lateral raise, the bent arm lateral raise, and the lumberjack press.

3-Thicken Your Traps:

Lastly, you should also work on your traps. Your traps are made up of three parts:  mid, upper, and lower trap. As you would assume, you need to be working on all of these muscles to achieve maximum muscle density. Specifically, to work on these muscles, you should focus on the face-down inclined front raise, inclined shrug and seated cable row.


4-Change Your Diet:

You probably guessed that what you eat will have a lot to do with the success of your V-shape torso build. Because you’ll be building muscle, you’ll want to focus on foods that are high in protein. Next time you are at the grocery store, pick up foods such as whole eggs, fish oil, wild salmon, berries, yogurt, flax seed, mixed nuts, red meat, and broccoli. You should also consider a whey protein shake to further boost your gains.

Overall, building a V-shape torso takes persistence. You’re not going to see results in your torso after one workout. The more closely you follow the workout plan for the V-shape torso, the more sculpted your torso will be and the happier you’ll be with the results. Be sure to give your body time to develop, and never succumb to impatience by quitting or giving up.

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