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.

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.

Fitness : How Lose Your Gut For Good.

If you’ve noticed a little extra baggage around your midsection, it’s time to lose that gut once and for all. After using these weight-loss tips, you’ll be in great shape and feel a lot healthier. Fair warning: You’re not going to burn fat overnight. It took time to put on that extra flab, and it’s going to take some time to lose it. Nevertheless, if you stick with these tips to lose that gut, you’ll do just that.

1. Replace a meal with a men’s whey protein shake:

A men’s whey protein powder is a great low-calorie meal replacement that’s also high in protein, which is the nutrient you need to maximize muscle gains and get a toned body. Because it’s low in calories and fat, it’s a simple way to control your calorie count and start losing weight.

 2. Stop drinking your calories:

 Eating healthy won’t do you much good if your liquid intake consists of soft drinks and other calorie-dense beverages; they’ll cancel each other out. If you’re serious about losing weight, stick to nature’s no-calorie drink: water. You can cut hundred of calories from your intake by eliminating sodas and alcohol from your diet. If you absolutely need something to tickle your sweet tooth, consider diet drinks or get a juicer to make juice minus all the processed sugars.


3. Take a Thermogenic Supplement:

 The faster your metabolism, the more calories you burn. One way to boost your metabolic rate is Thermogenic Formula  that contains natural ingredients like green tea that increase calorie burn throughout the day.  This extra calorie boost can make all the difference in weight loss, especially if you’ve hit a plateau recently.

4. Get off Your Butt:

You need to be more active – no ifs, ands or buts. If you’re serious about losing that gut, you’ll carve out some time for physical activity. Having a desk job is no excuse for inactivity. You can walk during your lunch break, take the stairs instead of the elevator… there are plenty of options. Try to work out at least three times a week, and do a mix of weight lifting and cardio for best results.


5. Check out The Nutrition Burn Stack:

 This men’s workout supplement set contains the four best men’s nutritional products for melting away fat and improving athletic performance. Each of the four products in this stack helps maximize fat loss so you can transform your body in no time. If your goal is to get a six-pack and start turning heads, this supplement set is for you.

Bodybuilding: 8 Easy Ways To Prevent Weight Gain.

While some of us are trying to lose weight, others are trying to avoid putting it on. Fortunately, a lot of the same tips that can help you lose weight can also help you maintain your lean physique. The following ten tips are all you need to manage your weight better and stay fit.

1. Grocery Shop on a Full Stomach:

Don’t go into the grocery store when you’re hungry. Doing so can result in impulse purchases of high-calorie, high-fat foods. Have a meal beforehand so you don’t hungrily browse the aisles. Better yet, have a men’s whey protein shake. The protein in a men’s whey protein shake will help fill you up fast and prevent overeating.

2. Portion Control:

Play tricks on your mind by using taller, thinner glasses and smaller plates to eat less. Also, don’t eat too fast. Eating too fast won’t give your body enough time to signal that it’s full; this can cause you to overeat and gain weight. Slow down, savor the food and stop eating when you’re full – not when your plate is empty.


3. Eat Up to Six Small Meals a Day:

Eating six smaller meals throughout the day instead of three big ones is an effective way to reduce your appetite and prevent weight gain. By eating a small meal every 2-3 hours, you’ll have food in your stomach to ward off hunger and keep you from consuming too many calories. Trail mix or a men’s whey protein shake are good meal options to consider.



 4. Include More Fruits and Vegetables:

The fiber in fruits and vegetables helps fill you up and keep your digestive system running smoothly. Try adding a serving of vegetables or a piece of fruit to each mini-meal. Eating more fruits and vegetables also increases your antioxidant intake; antioxidants are nutrients that can fight free radicals and may help reduce aging signs like wrinkles and fine lines. Avoid fruit juices because they contain tons of sugar and almost no fiber.


5. Don’t Skip Meals or Starve Yourself:

Make sure you make time for every meal. This keeps your metabolism up and helps fight the urge to overeat later during the day. If you don’t have time to cook a full meal, you should rely on a healthy snack – something is better than nothing. For an even bigger metabolic boost, you may want to consider a men’s thermogenic formula that can encourage calorie burn all day long.

6-Hydrate with Healthy Drinks:

Sometimes, thirst can be confused for hunger. If you’re feeling hungry, drink some water before reaching for some food. This may be enough to fill you up and save some calories. Chances are you aren’t getting enough water to begin with – the old recommendation of eight glasses a day is moot. Most experts nowadays recommend closer to 11 glasses and even more.



7- Exercise at Least Three Times  Week:

Work out at least three days a week doing a mix of cardio and strength training. Focusing on just cardio won’t do much for muscle growth, and just doing strength training won’t do much for your cardiovascular health – you need both. Regardless of what exercise you choose, make sure you take a men’s pre-workout supplement and men’s post-workout supplement. The former will help boost your energy for more intense workouts and the latter will speed up muscle recovery and reduce soreness.

8.Take Breaks:

Take a day off each week or so to enjoy your favorite pizza, wings for the big game, or a day at the movies complete with snacks. Taking time off will help you stay on track with your weight maintenance program by keeping you sane – you don’t want to totally deprive yourself of comfort foods. Just don’t overdo it – try to limit your indulgences to one or two meals.

Exercise Twice a Week Enough To Avoid Heart Disease.

Middle-aged women who work up a sweat a couple of times a week will find they are doing enough to protect their health  because working out more has little added benefit.

Researchers found that the physically active had lower risk of heart disease, stroke and blood clots than women who refrained from any exercise.

But more frequent physical activity did not result in further cuts in risk, said findings in the journal Circulation.

The study showed women who performed strenuous physical activity  enough to cause sweating or a faster heartbeat  every three or four days were about 20 per cent less likely to develop health complications.

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Exercise associated with reduced risk included walking, gardening, and cycling.

Inactive middle-aged women should try to do some activity regularly.

“However, to prevent heart disease, stroke and blood clots, women don’t need to do very frequent activity as this seems to provide little additional benefit.”

How Regular One Minute Walks Are Huge Boost To Health.

Housework and gardening chores can also add years to your life.

Inactive people who take up low-intensity activities for a minute at a time can cut blood pressure and cholesterol while boosting their well-being.

The breakthrough comes after tests showed it is better to keep moving throughout the day rather than undertake an intense burst of exercise followed by rest.

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The results from a study of more than 1,000 elderly people are the clearest sign yet that exercise taken little and often, and a healthy diet, is the key to a long and healthy life.

Lead researcher Dr Thomas Buford, of the University of Florida Institute on Ageing, found that elderly people with limited mobility can lower their risk of heart attack and coronary death by a minute of physical activity.

Dr Buford said: “In the past, much of the emphasis was placed on engaging in structured physical exercise.

“It is becoming increasingly evident, however, that encouraging individuals to just reduce the amount of time they spend being sedentary may have important cardiovascular benefits.”

Experts say people should do 150 minutes of moderate or 75 minutes of vigorous exercise every week.