How To Build Muscle On a Low Budget (Beef Up Your Biceps As Well As Your Wallet).

The costs of getting into shape can really add up. Gym memberships, supplements and trainers typically carry high price tags, designed to separate you from your hard-earned cash. Building muscular arms and legs shouldn't cost you an arm and a leg. Take the frugal approach to muscle building, and beef up your biceps as well as your wallet.


•Step 1

Find a cheap training arrangement. You shouldn’t have to pay $75, $60 or even $50 per month for a gym membership. According to the "Pittsburgh Business Times," lower-priced facilities are increasing in popularity, offering membership rates between $10 and $20 per month. You can also save big by building your own gym, especially if you bargain shop. You can even go to a local playground and bulk up with pull-ups, dips and push-ups on the jungle gym equipment.


•Step 2

Skip the supplements. Sports supplements are a multi-billion dollar industry, according to "Sports Illustrated," with many of these compounds being unproven. Before taking a gamble on possibly false promises, take a good look at your nutritional program. If your diet is high in protein and complex carbohydrates, your muscles should be getting everything they need to grow.

•Step 3

Buy healthful food in bulk. Use “price club” type supermarkets to stock up on muscle-building foods once a month. Buy lots of non-perishables such as pasta, canned tuna and oatmeal. Buy and store bags of frozen chicken breasts. With fewer shopping trips, you’ll also save money on gas.



•Step 4

Split a trainer. If you want the results of a personal trainer while controlling the cost, you are not alone. The American Council on Exercise has noted the trend of small-group training as a way to maximize results while saving money. By training with a small group of two to five people, you can get the guidance you need without the high price of one-on-one training.

The Most Effective Ways Beginners Can Use To Build Muscle (the right steps to get the results).

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. 

How To Lose Belly Fat Super Fast And Getting a Flat Stomach.

When it comes to getting a flat stomach, crunches may help you get developed abs, but you have to burn through the layer of fat first. Losing belly fat fast is achievable by choosing healthy low-calorie foods and regular cardiovascular exercise. A common misconception about losing belly fat includes starvation diets, which causes stress and can increase your belly size. By incorporating quick and intense cardio exercise with a healthy diet, you will see your belly drop in inches.


•Short and Intense Exercise:

Step 1

Warm up for five minutes on a stationary bike or a treadmill. Exercise at a moderate pace to get your heart rate up and get blood flowing in your muscles. Warming up before exercising decreases your cardiovascular risk and helps prevent muscle-related injury.

Step 2

Increase the intensity of your workout to a vigorous level. Keep up an exertion level of 7 or higher for one minute. As a guide, sprinting is an exertion level of 10 while moderate jogging is about a 5 or 6. High-intensity interval exercise is done by pushing yourself to a sub-maximum level between 80 to 95 percent, according to the American Council on Exercise.

Step 3

Slow down and maintain a moderate pace for two minutes. Moderately jog or cycle to recover from the intense interval of the workout. Continue alternating for 25 to 30 minutes, depending on your fitness level. Perform this exercise two to three times a week to reduce your belly fat.

•Controlling Your Eating:

Step 1

Create a calorie deficit through your diet. Eating fewer calories than you use makes your body use the fat storage in your belly to provide energy. The Centers for Disease Control and Prevention recommends a calorie deficit of 500 to 1,000 calories daily for 1 to 2 pounds in weight loss. To lose belly fat fast, aim for at least a calorie reduction of a 1,000 calories daily.

Step 2

Read nutritional labels to choose healthy food products. Avoid food high in sugar, calories and saturated fat by searching for high percentages on the food labels. Consume a balanced diet of lean protein, nuts, seeds and complex carbs such as vegetables and fruits.

Step 3

Avoid reducing your calorie intake too drastically. Eating too few calories is counterproductive because it slows down your metabolism. The American College of Sports Medicine recommends that your caloric intake never drop below 1,200 calories per day for women and 1,800 calories for men.

How To BE YOUR OWN PERSONAL TRAINER?

Have you hired a personal trainer (PT)? Yes, personal trainer is promising excellent results in quick time. However, with a little effort, you can get optimum results use the services of a personal trainer, you know.


Here are the benefits of a personal trainer and you can do to get these benefits:

1- PT as a Regulator Of The Program .

Good PT will ask, "What are your goals, and how much time you want to achieve that goal?" They expect answers as much detail as possible, such as, "Want to lose weight by 5 kg in a month," or "Want to have a sixpack in three months. "From there they then draw up an exercise program to help you achieve your goals.


Now, ask the same questions yourself. What do you want to accomplish in the next three months? Please answer as precisely and clearly as possible, and write and stick in place that you can see every day. After that, do research on the best strategy to achieve your goals .

2- PT as a Supervisor Movement

In weight training, proper execution of the movement is very important. If ignored, not only muscle building is not optimal, but you can be exposed to injury. PT task is to oversee your movement and correct if necessary. Most PT instead reject counting repetitions performed at random.

To be able to get the same benefits, you can research the right moves on the Internet. If you are a beginner, it is better to train the right moves but it uses light weights instead of the load is too heavy without regard to the correct execution. Gym with friends? You can ask them for help as a spotter (supervisor movement).

3- The Ultimate PT: Yourself

Optimal as any PT you work, they may not come back and adjust your diet at home. While proper nutrition is as important as exercise for the ideal body shape. Therefore, reduce the intake of fat in the diet and make sure to consume high-quality protein in sufficient quantities every day.

Best regards...

Best Gym Tips For Beginners : Step By Step Guide To Help Transform You Into a Gym Bunny.

Planning to hit the gym, but have no idea where to begin?Don’t worry, we have created a step by step guide to help transform you into a gym bunny. From gym clothes to gym etiquette, we have covered it all.


 1- Get Familiar :

Take a tour of your gym and get familiarised with all the equipment. Ask the gym staff, on how various equipment works and what precautions, if any, need to be taken.


 2- Hygiene:

Hygiene is a first thing you should maintain, during your workout and before hitting the gym. It is evident that you will sweat during your workout, still make sure, you enter the gym premises clean, by taking a shower in order to keep the bad odour away.


3: Ask For Help:

Your gym may be equipped with several new and advanced technologies. So, remember to ask a trainer for a demonstration before you use that particular piece of equipment.


4- Warm up:

Before getting onto any machines, make sure you include a warm up session as part of your training. A warm up will prevent gym injuries and prepare your body for rigorous training.


5- Bring a Towel:

Make it a habit to bring a towel every time you are in the gym. Use a towel to dab away the sweat, so it does not fall on the equipment.

6- Water Bottle:

While you workout, it is obvious that you will sweat a lot. Excessive sweating can cause dehydration. To avoid dehydration, keep a bottle of water with you always.

7- Don’t take too long:

We know, running on a treadmill is fun and healthy, but you must remember that in the gym equipment has to be shared. So, time yourself and step down from the machine when the time is up.

How To Build Muscle And Lose Fat At The Same Time.

Feeling a little flabby? Have those new man-spanks started to look appealing to you in the department store window? Perhaps you have been making a weekly visit to the spray tanner to have your abs "contoured"? What you need to increase your muscle mass and lose some fat. But Personal Trainers and fitness experts always tell us that you cannot gain muscle and lose fat at the same time. You need to be in a calorie surplus to gain muscle, and you need to be in a calorie deficit to lose fat. Two goals that completely conflict with one another. Well there was a body transformation contest recently, where contestants followed a specific type of training and nutrition plan, and not only did they put on muscle, but they actually lost fat... at the same time. There was no "bulking up" or "cutting up" phases, just a few new training and eating techniques applied, and now the same principles that those contestants used are available to Healthy Boy readers...

It's called The Holy Grail Body Transformation Program, and it was designed by fitness expert Tom Venuto. Tom has years of training and knowledge, is a best selling fitness author, and developed and tested this program in a body transformation contest recently. In this program Tom teaches us a few new techniques when it comes to training and nutrition which is the cornerstone to putting on muscle and burning fat at the same time, and he also includes a workout program, meal plans, calorie calculator and a food database.

More info.

The More Sex, The Less Chance Of Prostate Cancer.

A  study  from  the University of Montreal  shows that men who have more than 20 partner throughout life, have 28% less chance of developing prostate cancer compared to Others men ( virgins ). It is speculated that this is because men give sexually active ejaculem more, which would be a way to let the healthy prostate.

The Montreal study PROTEUS (Prostate Cancer & Environment Study) questioned 3,208 men on various lifestyle factors, work and their sex lives. Of these men, 1,590 were found to have prostate cancer between September 2005 and August 2009, while the rest served as the control group.

The study published in Cancer Epidemiology, the International Journal of Cancer Epidemiology, Detection, and Prevention found that men who had slept with more than 20 women reduced their risk of developing all types of prostate cancer by 28 per cent.

They were also 19 per cent less likely to develop an aggressive form of the disease.

But that protection did not hold true for men who slept with men. Parent’s team found that having more than 20 male partners doubled the risk of prostate cancer compared to those who have never slept with a man. And their risk of getting a non-aggressive cancer was five times more likely. Sleeping with one man did not affect the risk.

On the other hand, virgins who had never experienced sex were almost twice as likely to have prostate cancer as those who did.

Researchers suggest that this is the first study to show that having many female sex partners, over a lifetime, provided significant protection against the disease, perhaps because frequent ejaculations reduce the concentration of cancer-causing substances in prostatic fluid and other structures associated with cancer.

But Parent could not explain why that does not apply to gay encounters. Perhaps because men who sleep with men engage in more risky sexual behaviour, or that anal intercourse may result in trauma to the prostate, but that’s only speculation, Parent said. More studies are needed.

The age of the first sexual encounter or the number of sexually transmitted infections had no bearing on the results.

Parent said her team was grateful to have participants who were willing to openly discuss their sex lives and preferences and, thanks to such frank discussions, it’s now possible to see that the frequency of partners affects disease development.

Parent’s study now has 4,000 men recruited and further analysis will look at the association between prostate cancer and such factors as stress, or night work and circumcision. Preliminary data suggests circumcision does offer some protection against the disease.

How To Avoid Fat Gain When Trying To Gain Muscle Mass?

How to avoid fat gain when trying to gain muscle mass? We know it's perfectly normal gain some fat during bulking (muscle mass gain phase), but if fat gain is predominant, that is, you realize you are gaining more fat than muscle mass, something is wrong.


After the first year of training, where you can gain muscle with relative ease, things start to complicate and you will be a very happy person if you are earning from 500 g to 1 kg of muscle mass per month. If you are earning more than this, is likely to be gaining more fat than muscle mass.

To avoid this it is necessary to remember that the concept of "eat all you see ahead" to win mass became outdated. The ingested calories surplus will turn into fat and not "more" muscle mass, fat you will hard time trying to burn to the cost of precious muscle mass. So it is much smarter just consume the required amount of calories than having to make a stage further definition and generates more loss of lean body mass.

In theory, the idea of ​​eating everything you see ahead for making the most of muscle mass and then burn excess seems to be perfect, but in practice the opposite occurs: the person can gain more fat than muscle mass and lose gained during the cutting.



What to do to prevent this?

Now, using our old friend the mirror! Through the looking glass, and even with the help of tape, you can review it week after week is gaining more muscle mass than fat or vice versa. If too much fat is winning, the number of calories in the diet should be reduced, preferably via carbohydrates. If there is no visible changes, the number of calories may be increased.

How To Reduce Stress And Relieve Tension.

Stress has a way of creeping up on us. And once we get too stressed out, it shows. Whether it’s through the new acne breakouts on our face or the lack of energy to get the day, stress has a way of making itself known. We’ve got you covered, though. Here are 8 tips to reduce stress and repair your skin and health.

1. Improve Your Diet:

Easier said than done. Still, the importance of a good diet can’t be stressed enough. Eating a balanced diet, drinking enough water and taking a men’s multivitamin can help you battle hunger, dehydration and any dietary deficiencies. Left unchecked, these can raise stress and aggravation levels.

2. Be Active:

We’re all busy, but that’s no excuse to forgo exercise. You don’t need to hit the gym – a 15-minute walk or bike ride is enough to help you boost endorphin production and feel better. If you need something to get you off the couch, consider either a thermogenic formula or a pre-workout supplement for a quick jolt of energy. Both these products help increase energy and boost your metabolism. Furthermore, complementing your exercise routine with the Thermogenic Supplement Formula supports weight-loss processes naturally by increasing metabolic rate and calorie-burning. Too busy to exercise?

3.Meditate :

Taking as little as 15 minutes of your day to clear your mind and meditate can do wonders for stress relief. You can even listen to some quiet music or just go outside and take in the scene. Consider taking yoga classes to help you get in the mindset and meet new people.

4. Get Enough sleep :

 Getting more sleep is essential to good health and helps improve your skin by minimizing the development of dark circles and undereye bags, which can make you look older. The National Sleep Foundation recommends 7-8 hours a night.

5.Take an omega-3 supplement :

Clinical studies have shown that Omega 3s can help elevate mood and improve your overall mental health. Make sure you’re taking pharmaceutical-grade omega-3 fish oil for the best results.

6. Learn how to relax :

Take several deep breaths and focus on them. This can help calm your nerves whenever you’re stressed out. If that doesn’t help, consider going somewhere silent and repeat until you start to feel more calm.

7. Limit sugar, caffeine and alcohol:

 Emotional eating can wreak havoc on your mood – and your diet. Excessive caffeine and sugar can make you extra jumpy, and alcohol will only depress you more – not to mention dehydrate your skin. “Are You Getting Enough Water?” has more advice on avoiding dehydration.

8. Have a Plan B :

 If all else fails, consider seeking professional help or support from a friend. Sometimes, it makes a big difference to have someone at your disposal to talk you through things. If you start to develop any stress-related skin issues, consider using a men’s acne cream or men’s eye cream to clear things up.

How 2 Loss Weight Even After 40 .

If you miss the days when you could buckle down on diet and 
exercise to drop a few unwanted pounds within a reasonably quick period of time, you’re not alone. Older adults, especially women, face physiological changes that can promote weight gain and, even worse, muscle loss. Talk about a midlife crisis.

JustLifeStyle™® will break down 5 ways 2 reach that goal my beloved readers ( friends) & stay fit & healthy even after 40.

So let's dumb the laziness & fell brand new once again:

1- Exercise intensely:

Engaging in exercise, especially resistance training at high intensity, helps stimulate muscle growth, which in turn boosts metabolism and burns fat. Studies show that physically active women who enter menopause are leaner than sedentary women and have a decreased risk of developing metabolic disease (4).  What’s more, postmenopausal women who exercise daily maintain their weight while those who have lower activity levels have been found to have increased body fat, mostly around the midsection (5).

2- Eat a balanced, protein-rich diet:

What you eat can also influence midlife weight gain. A study with 17,000 postmenopausal women assigned to either a control or a diet group (who were encouraged to eat healthy, balanced meals) found that those in the diet group had less severe menopause symptoms and were three times more likely to have lost weight (6).

3 - Hold on to muscle:

Loss of muscle is a common result of the aging process with women losing about 1 percent of their lean body mass per year after age 40 if they aren’t physically active (7). Because muscle is more metabolically active than fat, a muscular body composition burns more calories and uses fat tissue for fuel rather than stored energy. Eating a protein-rich diet and engaging in muscle-building exercise helps establish a healthy balance of fat and lean body tissue in the body.

4 - Get quality sleep:

According to the National Sleep Foundation, up to 61 percent of postmenopausal women have issues with falling asleep or getting enough quality sleep most nights (8). A major reason for this loss of sleep is due to instances of hot flashes. Hot flashes can disrupt sleep because body temperature drastically increases, leading to discomfort and waking. Consequently, lack of sleep has been associated with increased levels of the hunger hormone, ghrelin, and decreased levels of the satiety hormone, leptin, leading to overeating and weight gain.

To improve sleep quality, it’s best to avoid caffeinated beverages before bedtime, follow a regular sleep routine, and exercise during the day. If sleep issues still persist, it’s best to see your doctor for further guidance.

5- Make sure to get enough fiber:

Middle-aged women commonly face gastrointestinal changes caused by fluctuations in hormones that lead to bloating and sluggish intestines (9). These feelings can affect appetite and energy level–two important aspects of staying on track with diet and exercise goals. To support bowel health, drink plenty of water throughout the day and eat sufficient amounts of fiber. In addition to getting fiber from whole grains, beans, fresh fruits and vegetables, and IsaLean Shakes, supplement your diet with FiberPro to reach the recommended 25 grams per day.

7 Perfect Fitness Steps Towards a Healthier, Fitter You.

Your fitness isn’t only a reflection of the number of hours you’ve spent in the gym and the healthy food you’ve been eating. A large number of tiny, external factors affect your fitness like lack of sleep, stress, sedentary lifestyle, etc. A perfect fitness plan takes all these factors into consideration along you’re your fitness training. We’re in a constant battle against everything that stands in our path to being a lean, mean fighting machine.  We believe that these small tips can definitely push you towards a healthier, fitter you.


1- Schedule Family Fitness Time:

Rather than spending time in front of a movie screen, consuming greasy sugar loaded treats, you can take the family out on a hike or a picnic and have a fun, healthy day that’ll bring the family together.

2-  Get a Good Night’s Sleep:

Spending too little time hitting the sack is proven to cause stress to the body by increasing cortisol and insulin. This makes fat loss difficult, as it promotes fat storage and fatigue.

3- Get Active At Work:

Rather than being sedentary at work, we suggest you walk around in your breaks, also when you’re sitting in front of your computer, you can sit up and pull in your abs.

4- Cook Healthy:

As the cook, you can control the amount of butter and saturated fats that go into your food. Grilling and roasting foods are the best options. You can also control the amount of salt and sugars you use, by limiting the use of preserved sauces and instant mixes.
Eat Smaller, More Frequent Meals:
Studies show that eating 6 small meals a day is beneficial in the long run, as the smaller the meal, the less your stomach will stretch


5- De-stress:

Studies show that stress is the major cause of many diseases. So, take a deep breath and don’t stress over the small stuff, it’ll just make things more stressful.

6- Hydrate with Water:

Don’t turn to sodas, juices or calorie laden drinks when you’re thirsty. Drink 8 glasses of water to quench your thirst. Most people binge eat without realizing the cause of their hunger is actually thirst.

7- Always Eat a Wholesome Breakfast:

Studies show that people who eat a good breakfast are less likely to binge during the day and be obese. We suggest eggs, as a breakfast of eggs and whole wheat toast/oats will fuel you for the rest of your day.