How to Increase Your Body Strength & Gain Weight Quickly.

Want to build muscle fast? These expert-approved strength training strategies will help you increase your body strength & gain weight quickly.

Follow these muscle-building tips for the best results that you aspire to it.

1- Stop The Cardio:

Cardio exercise is specifically for calorie burning. If your goal is to build muscle you’ll need those calories to do it. If you want to incorporate cardio into your routine just remember to keep it light.

2- Increase Protein:

Protein is what your body uses to build muscle. So be sure to eat enough protein daily. One good way to calculate the amount of protein you should be eating is by your weight. If you weigh 150 pounds then you should be consuming somewhere around 150 grams of protein a day.

3- Heavier Is Better:

The heavier the weight the more your muscles will have to work. If you are doing 10 curls with a dumbbell the weight should be heavy enough that even the first rep is difficult; however, use your common sense with this trick. You don’t want to injure yourself.


4- Give Muscle Time 2 Heal:

Once you have worked out to the point of muscle fiber tearing, you’ll need to rest your muscles to let them heal properly. Not getting enough rest in between workouts can slow down the effectiveness of them, drastically.

5- Be Sure 2 Stretch:

Too many people underestimate the power of stretching. A simple stretch warm-up can not only decrease recovery time but also prevent you from injuring yourself while working out. The faster you can recover the quicker you get your desired results.

6- Rest Between Workouts:

After you finish your set make sure to take enough time to recover and prepare yourself for next set. How much time you should rest depends on if you are lifting light or heavy weight. If you are lifting light weight with more reps make sure your rest periods are short to keep the heart rate up. If you are lifting heavy weight with low reps make sure you get enough rest for another heavy set.

7- Eat More Than You Think You Need:

When you are really trying to gain weight and muscle you should eat more then you think. Great tip is to try add an extra serving meal to every meal, but that does not mean that you are allowed to eat anything you want, try to stay away from foods that are high in sugar and filled with unhealthy fats.


8- Stay Hydrated:

Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. You should aim to drink at least 3 liters per day.

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10 Reasons Why You Need More Fish In Your Diet.

Fish has a reputation for being low calorie, high protein “brain food,” thanks to the long strands of polyunsaturated essential omega-3 fatty acids (popularly referred to as “omega-3s”) found in fish oil.

Packed with essential Omega-3 fatty acids that our bodies can’t produce on their own, the little guys are literally swimming with nutrients. From protecting our eyesight, to improving our health. Fish have a higher protein value and fewer calories than chicken and beef; and also have vitamins such as B2 and vitamin D, calcium, iron, magnesium and other healthy minerals, and omega-3 fatty acids, which are good for the heart. Here are ways adding a dose of fish to your diet can improve your health.


1- Improve the heart condition:

By eating more fish, one can improve blood vessel elasticity and improve cardiovascular health, replacing proteins from other sources with fish will also increase the amount of omega-3 fatty acid in the diet, which will lower the blood cholesterol. We cannot produce omega-3 fatty acid, and therefore, must receive it from fish fat.

2-  Healthy bones:

 Fish has high levels of calcium, Omega-3 also boosts the level of calcium in the body, giving one healthy bones and joints. Many of the recent studies confirm that eating fish will fight against rheumatism, arthritis, muscle soreness and stiffness, and osteoporosis. In a recent study it has been found that a regular supply of omega-3 fatty acids will actually help reduce bone loss or even increase bone density in some individuals.

3- It can improve the memory:

Recent study found that older people with memory problems may witness a slowing of symptoms if they up their intake of fish oils.

4- Keep diabetes under control:

If one is suffering from diabetes, eating a diet rich in omega-3 fatty acids is essential. People suffering from type II diabetes often have high levels of bad fat and low levels of good fat in their bodies, eating fish regularly can increase the levels of HDL, or good fat, in blood which decreases the amount of bad fat. Some fish is rich in selenium, which is rich in its cancer fighting properties. Also, fish can give one radiant skin and healthy teeth and gums. It is recommended that fish be eaten at least twice per week, it tastes great, is easy to prepare, and is healthy all at once.

5- Increase the brain power:

Fish is also food for the brain, recent studies show that eating more fish will increase your brain’s ability to process information and will retain its power as one ages. Omega-3 present in fish has amazing power to fight high blood pressure, stroke, and dementia.

6- Protect the hearing:

Whether they’re slashing the heart disease risk, keeping the eyes sharp, or even possibly extending one’s lifespans, fish really do seem like the go-to food for those planning to have a rocking retirement. Study found a strong link between moderate fish consumption and better hearing. Scientists aren’t 100% sure why this is, but there is strong suspicion that Omega-3 could be helping regulate blood flow to the inner ear.

7- They are a healthier alternative to red meat:

 White fish, such as cod, tilapia etc are low in fat, making them a great substitute for many red meats, if you’re trying to lose a few pounds.

8-  Improve skin and hair:

One of the biggest drawbacks to a low-fat diet is one often deprive the skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep the skin looking nourished and the hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

9- Dose of Vitamin D:

Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

10- Ease Depression:

Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

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The Best Fitness Girls to Follow on Instagram That Will Inspire You Get Fit.

From ballerinas to yogis & celebrity trainers, these stylish & in shape girls show the best workout motivation in Instagram. Follow along and be inspired to work it out the healthy way.

Instagram is great for all sorts of things:
sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today @ Men's Fitness & Workout Fix we're going to celebrate the best fit women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it.

Our Fit Mom to Follow on Instagram That Will Inspire You Working out is the bombshell " that taking Instagram by Storm is " anllela_sagra  "

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How to Get Gain Some Weight & Stay in Shape at the Same Time

Even people with a normal body mass index may have too much body fat due to a sedentary lifestyle and poor food choices, according to a 2016 article in the "Nutrition Journal." If you are underweight or would like to gain some weight, building lean muscle mass, getting stronger aerobically and eating more can help you gain weight and get in shape at the same time. Concentrate on slow steady weight gain, as putting on pounds too quickly is often indicative of gaining more fat than muscle.

÷ Get in Shape :

•Step 1

Improve your aerobic and cardiovascular function to performing a minimum of 2 1/2 hours of some type of aerobic exercise each week. To get in shape faster, increase the time to five hours, as recommended by the Centers for Disease Control and Prevention. Choose from using a cardiovascular exercise machine, performing dance aerobics, walking or running outdoors, swimming, cycling or rowing.

•Step 2

Increase the intensity level and rate of aerobic development by adding periods of interval training into your workout at least once a week. Use your watch to break up your workout into small segments. Warm up for 5 minutes, perform at your regular pace for 5 minutes, then begin alternating 1 minute of fast-paced exercise with 3 minutes of regular pace. Continue the intervals for a total of 10 to 15 minutes.


•Step 3

Lift weights, perform body weight exercises and use strength-building machines at a gym or resistance cables to increase the the percentage of lean muscle mass in your body. Schedule weight-training sessions about three times a week. Focus on upper body workouts one session, lower body the next and total body workouts the third. Perform abdominal toning exercises each session.

÷ Gain Weight :

•Step 1

Eat more calories than you are accustomed to in order to both gain weight and offset the number of calories you are burning during your workouts. If you are burning 500 calories a day through exercise, eat about 1,000 calories more per day to enable you to gain about 1 lb. per week.

•Step 2

Choose higher calorie foods which still offer great nutritional benefits rather than eating more calories from junk food such as fast food, pastries, chips and cookies. Eat full-fat yogurt and cheeses for snacks, add more dressing to your salads, keep a small amount of skin on poultry and include higher calorie fruits, such as avocados, in your diet.

•Step 3

Eat larger portions at each meal to increase the number of calories you consume. An additional cup of egg noodle pasta contains 213 calories, making it easy for you to eat more food without feeling too full. Have 6 oz. of meat rather than 4 oz., eat an extra whole-wheat roll for dinner and have 1 cup of ice cream or sherbert for dessert.

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How to Get Leaner hips and Perfectly Proportioned Body.

Want a perfectly proportioned body? So do I! But I'm not going to lie to you: No single exercise will completely erase the extra pounds on your lower body (you'll have to reduce overall body fat through diet, cardio workouts, and strength training for that). However, these moves will dramatically improve the look of your lower half by strengthening and firming your hips and outer thighs. For even faster results, strap on ankle weights (1 to 2 pounds each). So go ahead—get started with two sets of 12 to 15 reps on each side, two or three times a week, with a rest day in between.

1- Front-to-back hip swing:

 A: Lie on your left side, hips stacked one on top of the other. Prop yourself on your left elbow and raise your right leg, toe pointed, to hip height.

 B: Keeping your abs tight, sweep your right leg forward as far as you can without moving your hips or upper body. Then sweep your leg behind you as far as you can, squeezing your buttocks. Keep the movement controlled.

 Don't...raise your leg too high or let your hips roll forward.

2- Side leg raise :

A: Position yourself sideways on your right knee and hand, with your left leg extended out to your side.

 B: Keeping your abs tight, lift your left leg until it is parallel to the floor. Pause, lower, and then lift again.

 Don't...let your upper body sink so your ears come toward your shoulders

Lie on your back with your right foot on the floor and your left ankle on your right thigh. Bring your right knee in toward your chest while gently pressing your left knee in the opposite direction. Hold for 20 seconds. Switch legs and repeat. Stretch daily.

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The Best Way to Gain 10 Pounds of Muscle Per Month.

Lifting the heaviest weights that you can carry will not put you on the path to gaining muscle. Eating enough to support your work in the gym is essential for gaining mass. Weight lifting, a nutrition plan high in protein and proper rest, will help your muscles grow consistently.

•Step 1

Lift heavy weights four days per week. Train with compound exercises, which work several major muscle groups at the same time, to see the most gains. Perform exercises like push-ups, pull-ups, bench press, lunges and squats for four sets of 10 to 12 repetitions.

•Step 2

Eat more food. Consume frequent meals made from foods in their most natural state like vegetables, whole grains, fruits, low fat dairy and lean meats to constantly feed your muscles and increase energy. Eat at least six times per day or every three hours. If you don't eat enough to support your workouts, your muscles will not have the nourishment to grow.

•Step 3

Increase your protein intake. Eat foods like fish, eggs, lean beef, legumes, soybeans and chicken. Daily protein recommendations for adults are 10 to 35 percent of daily calories, or about 50-175 grams of protein per day based on a 2000 calorie-per-day diet, according to McKinley Health Center.

•Step 4

Get some rest. Take at least one day off from weight lifting to allow time for your muscles to recuperate. Aim for eight hours of sleep per night. Many of the major restorative functions in the body like muscle growth, tissue repair, protein synthesis and growth hormone release occur during sleep, states Harvard Medical School.

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6 Reasons to Stop Drinking Energy Drinks Immediately.

A lot of people have created the habit of grabbing an energy drink during the day, because they are simply in need of something that will pick them up.

However, you may need more than one if you become addicted to caffeine, which is contained in these drinks in huge amounts. And consuming a lot of energy drinks can lead to serious problems. They mostly have a bad effect on your heart, but they can also have a negative effect on your behavior. Although they are unhealthy, energy drinks can be consumed irregularly and in small doses.

1 – Sleep Problems:

It may be hard to believe, but even if you decide to consume just one energy drink at the beginning of the day, it may lead to difficulties regarding falling asleep at night. This is because of the high amount of caffeine and other stimulants that are used as ingredients for energy drinks. They can also cause a chronic lack of concentration in the long run, which will surely harm your work process, as you won’t have proper concentration and will not be able to rest well.

2 – Health Problems:

The high caffeine levels in energy drinks are known to have quite an impact on serotonin and endorphin levels, which can lead to some problems in your behavior. You may experience restlessness, nervousness, irritability, and increased blood pressure. There are also other health problems that may happen if you are consuming energy drinks, such as seizures, chest pains, and dehydration. Caffeine-sensitive people are more likely to experience these problems.

3 – Caffeine Addiction:

It can be risky to get addicted to caffeine. The more you consume it, the more you will have tolerance for it. And when you consume large amounts of caffeine it makes your adrenal glands secrete huge amounts of adrenaline. So, if you consume energy drinks often, it will be harder for you to get the energy boost you need. And if you choose to stop consuming them, you will experience headaches and a huge lack of concentration.

4 – Acids:

The acids contained in energy drinks (carbonic acid, citric acid and phosphoric acid) are quite bad for your body. They are known to cause tooth rot, and very bad-looking and yellow teeth. They can also cause stomach damage, bone fractures and also other physical damages.

5 – Type 2 Diabetes:

The high concentration of sugar in energy drinks can lead to really bad problems, one of them being type 2 diabetes. The sugar can wear out the insulin producing cells over time, which leads to this disorder. This may also lead to kidney failure, strokes, and heart disease.

6 – Alcohol Risks:

Although it is very tempting and many people choose to mix alcohol with energy drinks, it can have very bad effects on you. It is no joke to do this, especially not often. Mixing these two things can highly increase the risk of heart-related problems. Choosing to mix these drinks can also lead to enormous risk of high levels of intoxication.

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