Best Ways To Gain Muscle Or Lose Fat.

We all know what to do to gain muscle or lose fat, yet difficult is precisely in the "to" and the small details. If it were easy, everyone would be having results but is not quite how things work. Next, see 15 Ways to amplify your results in the gym directly and indirectly, said simply and without hypocrisy.

1) Eliminate once refined sugar from your diet. This crap will not make you well in any occasion. With a little intelligence, you can replace it with other infinitely healthier things and still bring you benefits within the academy.

2) Control the consumption of processed foods. For those unaware, processed foods are all foods produced by man, without being directly from nature. Eg chips, cookies and other industrialized things.

3) If you burn money with supplements, choose the basic, which have proven efficacy. As whey protein, creatine, multivitamins, vitamin C, fish oil, etc ...

4) Drink at least 2 liters of water on a maximum 4. Take water is not cliché phrase to be healthy, the water plays a key role in the body, particularly if you train in order to gain muscle mass.

5) Eliminate the consumption of soft drinks. In addition to also being processed, most of refrigerants containing horsy amounts of sugar and other substances which will delay its results.

6) Sleep always at the same time to establish a sleep pattern, thus increasing the rest and muscle recovery.

7) Computer Drop a few hours before bedtime. The display generates stimulus too in some glands of the brain and can fuck with your rest.

8) Stop thinking too much about what is the best workout and diet, as they forget the basics, which is what really produces results.

9) Pay attention to the environment you sleep, especially when it comes to hygiene. This is the environment you spend a third of your life and is the main place where muscle recovery is generated.

10) keep the same workout more than one month before it is impossible to know if the training is effective or not. Jumping from branch to branch, only delay its earnings.

11) Try to keep track of your workout progress record, to try to understand what exercises are generating more results.

12) Take the sun for 20 minutes without sunscreen, during safe times. This will cause your body generates vitamin D, one of the most important vitamins to aid in muscle hypertrophy.

13) Avoid excessive accumulation of fat in the off-season (bulking). This will only weaken their ability to gain muscle mass. If you already have a considerable amount of fat, lose first before you focus on hypertrophy.

14) Cut up with negative people. This will generate no benefit in your life or your goals within the academy.

15) Control stress. Do not take life so seriously, high levels of stress in addition to reducing your life, still hinder its results in training.

The Best Upper-Body Workout Machine Routine.

Weight machines are generally targeted more toward beginners, or those recovering from injuries, but they can be useful for anyone. Machines allow you to concentrate more on individual muscle groups by removing the total-body stability aspect of free weights; plus, it's quicker to transition between weight machines and change the load of an exercise with one movement of a pin. When training your upper body with machines, ensure your routine is balanced and progressive.

• The Perfect Plan:

Working your upper-body muscles in proportion is vital. It can be easy to focus on the "mirror" muscles such as the pecs and biceps, but keep in mind that you do have other muscle groups, too. Include two chest exercises, one shoulder move, two back exercises and one exercise each for biceps and triceps. A typical routine could include machine chest presses, the pec fly machine, seated shoulder presses, lat pulldowns, machine chest-supported rows, preacher curls and triceps extensions.


• Cable Considerations:

Consider adding cable machine exercises into your workout. The benefit of the cable machine is that you can change the direction and height of the force; they also maintain tension on the muscle throughout the entire exercise. They're also versatile, writes trainer James Stoppani in the "Encyclopaedia of Muscle and Strength." Swap two or three regular machine exercises for cable exercises. You could get rid of pec flyes, machine rows and machine triceps extensions, for instance, and replace them with cable crossovers, seated one-arm cable rows and overhead cable extensions using a rope attachment.

• Strength Versus Endurance:

Aim for a variety of repetition ranges in your workout. Traditionally, heavy weights and lower reps are considered best for strength gains, while lighter loads for higher rep sets are judged best for endurance. While this is true, mixing up your rep ranges keeps your training fresh and challenging. Perform your first chest, shoulder and back exercise for five sets of six to eight reps each, then your second exercise for chest and back, plus your two arm moves, for three sets of 15. Do this for four weeks, aiming to add weight or reps each session, then reverse the order in weeks five to eight by going higher rep on your first lot of exercises and lower rep on your second.

•The Machine Routine:

Machines can be highly effective, but you need to pick the right ones, warms strength coach Charles Poliquin. Watch out for biceps curls and triceps extensions that don't have adjustable seats; lateral raise and pec dec machines where you can't position the handles to suit your biomechanics; and be careful not to round your back when grabbing the handle for seated machine rows. If you hit a plateau in training and can't move up to the next level on a machine, consider switching to a similar machine for a few weeks, or attach a smaller 2.5- or 5-pound plate to the weight stack using the adjustable pin.

A Beginner’s Guide To Building Muscle Mass.

When it comes to building muscle, strength training is what you need to do. While cardio is great for burning calories and fat, only weight training can help you increase muscle mass and strength. Unfortunately, a lot of guys want to pack on muscle but have no idea where to start. We’ve put together these guidelines to get you started.

1. Stick to basic exercises workout machines can be overwhelming for a beginner. Start out with basic movements like bicep curls, chest presses and bench dips before trying out complicated machines.

2. Try splitting your workouts up to target different muscles each day
For instance, do arms and shoulders one day then do chest and back the next. This gives muscles groups a chance to recover before a workout.

3.  Start by working out only twice a week if you’re not accustomed to regular exercise. Begin with 8-10 repetitions of 8 different exercises each day. To mix things up a little, you may even want to do a set to failure (when you can’t do any more of an exercise without breaking proper form).

4- After a few weeks, increase the amount of weight you lift if you want to build muscle mass or increase the amount of reps if you want to focus on muscle tone. Each time you feel ready to add weight, increase it by at least 5 pounds. A creatine supplement for men may help accelerate  your strength gains and allow you to significantly lift more weight.

5. Don’t neglect your diet. If you’re looking to gain size, you need to eat a surplus of calories. Try adding 500 daily calories to your intake – this will help you gain a pound of muscle to eat. Make sure these calories come from high-protein foods like chicken breast, lean meats, Greek yogurt and nuts. A whey protein shake is another convenient  and delicious  way you can boost your daily protein intake.


6- Set realistic goals. You’re not going to become ripped overnight. Progress takes time, so savor the small goals on the way to your bigger goal. Maybe you have more energy, maybe you can lift more weights – enjoy these milestones.

7. Expect to be sore after a workout. When you first start a fitness plan, your muscles aren’t used to so much exertion. So if you feel sore the next day or so, don’t worry – it’s normal. You may be able to reduce muscle soreness after a workout by taking a post-workout supplement. Start to worry and consult a doctor if you notice any sudden pains, joint swelling or extended periods of pain (more than a few days).


8- Get a personal trainer if you can afford one. It’s a good way to stay accountable. Having a trainer can push you harder and help you stay motivated. A lack of motivation is one of the main reasons so many people fail at weight loss and muscle growth.

9. Stretch before and after a workout. Stretching for five minutes prior to your workout can boost flexibility and help prevent injury. Stretching after a workout can help reduce post-workout soreness.

10. Take a CLA supplement. Conjugated linoleic acid is a healthy fat that has been shown to bolster muscle mass when combined with a healthy diet and regular exercise. An anabolic formula is another supplement that may help you maximize muscle growth by providing your body with the nutritional building blocks for muscle mass.

Homemade Supplement To Gain Muscle Mass.

Take a vitamin fortified banana cup with a homemade supplement to gain muscle mass helps develop strong muscles more quickly without harming health. However, those who do not practice exercises should not take this shake as often as he has a lot of calories, the individual may gain weight instead of defining the muscles and this in addition to not be expected can increase cholesterol.

÷Homemade Recipe supplement to gain Muscle Mass.

This homemade recipe supplement to gain muscle attached uses natural ingredients and is great to enhance the development of the muscles of those who practice exercises regularly.

*Ingredients

•Linseed
•Brewer's yeast
•Wheat Germ
•Sesame
•Rolled oats
•Peanut
•Guarana powder
•Preparation

Place 2 tablespoons () of each of the ingredients in a container and keep tightly closed. To prepare the shake simply hit the blender 3 tablespoonfuls of this mixture with 1 banana and 1 cup of whole milk. One should take the shake immediately after preparation, after finishing the exercises.
It is advised to keep the supplement in a sealed container in a dry place, away from light.

÷Nutritional Information

Shows the approximate nutritional information of a glass of shake which has 3 tablespoons full of homemade soup supplement, 1 banana and 1 cup of whole milk.

This shake is very nutritious rich in protein, has healthy fats and carbohydrates to the body and fibers that regulate the intestine and help detoxify.

3 Tips for Healthy Weight Gain & Build Muscle.

Gaining healthy weight can help you tone up your biceps, improve your strength or just look that-much-better in your jeans. Follow these easy rules to put on the pounds painlessly. Before you begin, consider consulting a nutritionist to help you set realistic goals for your gain.

1. Track your calories :

The first step: figuring out how many calories you consume each day simply to maintain your weight.

Use a calorie-tracking tool, to figure out how much you consume normally. Then, by increasing calorie intake by 200 to 500 calories per day, you can achieve a healthy weight gain of a quarter pound to a pound each week, according to Politi.

2. Eat a Balanced Diet:

To ensure your are building muscle, not fat, you’ll need to eat well-rounded meals and snacks, stacked with healthy foods and low on empty calories.

Politi advises eating 50 to 60 percent of your daily calories from carbohydrates, 15 to 20 percent from protein and 25 to 30 percent from healthy fats, such as avocado, healthy oils and nuts. While protein is often considered good for getting toned, it’s important not to go overboard when trying to gain weight, because it tends to be very filling and also requires a lot of energy to digest.

Instead, focus on “healthy complex carbs like rice, whole wheat or whole grain cereals and potatoes,”

3. Sneak  In Healthy Fats:

Heart-healthy olive oils, canola oils or a medium-chain triglyceride oil, like coconut oil, are your new best friends when trying to gain weight. Why? Adding them to a salad, smoothie or serving of grains can up the calories in your dish without making you feel more full.

“If you’re making rice, grains, couscous, or anything that will absorb liquid, add a generous amount of healthy fat to it, such as olive oil or canola oil, because the starch is going to absorb it,”

Additionally, you should stock up on a variety of nuts to snack on throughout the day. Just a handful of walnuts can pack more than 200 calories. “Nuts are great because nuts are very high-calorie, but they have a heart-healthy kind of fat.

Fitness : The Most Common Habits That Affect Testosterone.

Low testosterone is an increasingly common problem, and do not think that being young you are out of this, as are most of the problems not caused by age or pre-existing conditions, but by bad habits that dramatically affect the levels this hormone.

Then see, the main symptoms of the most common followed habits that affect testosterone.

•Main symptoms
•Excessive tiredness
•Lack of energy to perform daily tasks
•Discouragement
•Humor unstable
•Depression
•Low sex drive
•Unsatisfactory erections
•Low immunity
•Fat gain unusual
•Loss of muscle mass and strength.

Testosterone plays a very important role in our body that is not just to control how much muscle mass can have and maintain adequate levels of this hormone are essential to maintain the health and quality of life.




 As much as you think "quality of life" is a matter for women's magazine, know that their well-being in general can affect all areas of life that directly and indirectly will hinder your training, so this is something that we must worry.

Top Habits  That Generate Testosterone  Fall:

•Lack of rest (sleep incorrectly)
•Stress
•Industrial products in the diet
•Lack of good fats in the diet
•Practice very often and / or volume
Completely avoid saturated fats and cholesterol.

With the above list can not only discover how to prevent testosterone decrease, but also to avoid them, amplify your natural production.

Look for an endocrinologist
With the symptoms you can get an idea of ​​the problem, but only a doctor can tell whether the testosterone is really low and how much it is below normal, and can also find out other causes for the problem.

5 Trail Running Tips For Men.

Men who have recently taken up the sport of trail running will likely have a soft spot for nature. In fact, running on the local trails will allow most athletes to get in a good workout while also taking in the surrounding scenery. To improve your running and stay safe during your time in the wild, try these trail running tips:

1- Learn to Run Downhill:

Serious athletes who are intent on competing in an upcoming ultra-event will need to master the art of running downhill. When you come upon a moderate descent in the trail, you’ll likely shorten their strides. This process, however, can put undue stress on the joints of the knees and ankles. L

By stretching out your strides as you begin the descent, you should glide to the bottom of the hill. As long as the trail has not been made unstable by loose gravel, this will help improve your running time tremendously.

2- Wear the Correct Shoes:

Trail running is a bit different than track running in a number of ways. Because elevation changes are usually quite frequent, individuals might find themselves running through different terrains. Meadows, rock ledges, and deep forests are all possibilities.

You must procure a decent pair of trail shoes before you begin. Such shoes will usually provide the needed ankle support throughout the workout.

3- Run on Soft Dirt and Grass:

Though part of the fun of trail running is experiencing nature at its most primal level, you will want to run on softer material when possible. Mud and clay surfaces will be easier on the body’s joints. If you know the local area quite well, you can plan their route so that you are running mostly on softer surfaces throughout the day.

4- Consider Taking a GPS Device:

GPS devices have come down in price in recent years, and trail runners may want to pick up one of these items for themselves. This is especially true if you will be trying out a new wilderness area for the first time. If you happen to become lost, you can consult the GPS to determine how to get back to the main trail.

5- Watch for Injuries:

There are certain injuries that are specific to trail runners. Shin splints and ankle sprains can strike from time to time, but exceedingly hard workouts can lead to blisters and other minor abrasions. If an injury occurs, you should give it plenty of time to heal before you head back out. Listen to your body.

6 Best Ways 2 Speed Up Metabolism & Melt More Fat In Less Time.

If you are trying to burn fat, without a doubt, the most efficient way to accelerate this process is by changing the metabolism. The faster and more active it is, the easier the fat loss process. With this in mind, check out the best ways to speed up metabolism and melt more fat in less time.

1 - Aerobic High Intensity Interval Make (HIIT):

Studies show that aerobic short duration and high intensity results in increased fat burning than standard aerobic made with low intensity and long duration. Research also shows that this type of aerobic saves more muscle mass than spend an hour on the treadmill at the pace of a turtle.

To increase metabolism and burn more fat, replace the aerobic mode by HIIT, doing sessions 20 to 30 minutes on the same days you did before. For those who do not know, HIIT works like this:
Start aerobic with 2-3 minutes of heating using low intensity.

And then run with all possible speed for 30-60 seconds (if you have never done before HIIT, do 30, but look strive to reach 60).

Now, lower the intensity to recover at the same time he was in high intensity. If you ran with it for 30 seconds, stay low intensity at the same time. At first you will have to recover any longer, but seek rest the correct time.

Repeat this procedure for low and high intensity for a total time of 20 to 30 minutes.

Finally make a "cool-down" 2-3 minutes on low intensity.
speed up metabolism

You can apply the type of aerobic HIIT you see fit. You can go to the street walking and running, cycling slowly and fast, using the treadmill, a stationary bicycle, elliptical, is up to you ...

2 - heavy Train:

Among the many benefits of heavy training, it also helps in burning fat.
A study published in Greece (6) found that men who trained heavyweight (using 80-85% of its maximum load in exercises) increased the speed of metabolism for up to three days in a row, burning hundreds of calories more than men who trained with lightweight.

With this in mind, bury the concept that to burn fat you need to train using pesinhos and many repetitions. To speed up the metabolism, train heavy with low reps and if you want a bonus, give emphasis on compound exercises like squats, deadlifts and bench press, which are movements that burn more calories after the workout.

3 - Avoid Resting For Consecutive Days:

Stand by and do exercises followed by two days or more can decrease the metabolic rate.

Instead of training 5 consecutive days and rest on the weekend, try creating a gap during the week and train on Saturday. The division is irrelevant, the important thing is to avoid getting more than one day off.

4 - Separate Aerobic Training:

Rather than train hard for an hour and still do 30 minutes of aerobic soon then separate them. Train before work in the morning and evening make aerobic or vice versa.

This division in addition to "pumping" your metabolism twice during the day, keeping it constantly high, also preserve muscle mass.

5 - Eat Spicy Foods Red Pepper:

Spices such as red pepper and cayenne can discreetly increase your metabolic rate, thus helping in burning fat. Not to mention that pepper goes great with chicken, red meat and even vegetables, which makes it perfect to leave a little more enjoyable diet.

6 - Don't  Drink Calories:

Liquid calories are a disaster when you are trying to burn fat. They are very easy to consume even when we have no appetite, do not satisfy hunger, are often full of sugar and leave their high insulin (which can make you store more fat)

Instead of drinking juices, soft drinks, sweetened teas, etc .. keep up with the good old water, sweetened teas with Stevia, unsweetened coffee or other drinks with no calories.

Final words
If you are trying to burn fat and are having trouble, try to incorporate all the above tips into your routine. As long as your diet is correct, to speed up the metabolism, your body will have no choice but to melt more fat.