BUILDING MUSCLE: TOP 5 TIPS TO ADD SOME MASS.

With so much contrasting information out there these days online and in magazines, it can be very confusing to know what the right way to build muscle is. In truth, there isn’t one set rule. Rome wasn’t built in a day and your body won’t be either. ‘I don’t want to get too big’ is a frequent quote I hear from beginners. Worry about that once you have started adding muscle. You will not become muscle-bound monster over night. Start by setting small achievable goals and progress from there. For example, aim to add
1-2lb per week of lean muscle tissue and increase strength with it.

1) Leave The Ego At Home:

Where I see a lot mistakes, is people (especially younger guys) trying to lift too heavy with incorrect form. I was no different when I first started. I was too busy thinking about the number written on the dumbbell or what others would think if the weight was light, rather than thinking about how to move it properly. Quality of movement wins every time and prevents injury that can hamper continual progress. If you can’t lift it correctly drop the weight and your ego. You can have the best plan, diet and supplements in the world, but if you aren’t training properly you will not grow.

2) Track Your Progress:

Tracking your results is essential to both short and long term goals. Without an actual plan, workout log or goal you could be banging your head against a brick wall for years in a quest to build some muscle, wasting a lot time and money in the process.

Take pictures, your body weight and body fat before you start training, and again the same time and day the following week. Not only is this good for motivation but also makes your accountable to yourself to stay focused with your weekly workouts.

You should also be recording your workouts, beating your previous numbers, and setting new targets each week. In the end, however you do it, track your workouts and your body so you know you’re making progress! If you’re not making progress, it’s time to change the routine.

3) Don’t Over Complicate:

Keep it simple. Develop a simple workout program that includes all big lifts like the squat, incline bench press, overhead press and deadlifts for around 6-8 reps maximum each set.

Then work the rest of your exercises around these big muscle builders for around 8-12 reps. It’s not necessary at the beginning to look into advanced workout protocols. This will allow you to build a solid foundation for future gains.

Work the biggest muscles of your body first (glutes, quads, hamstrings, pectorals and back). By training your big movers with compound lifts, you’ll be able to lift safely – and heavily – in the gym.

Use a simple workout, work hard, refuel post-workout, and rest properly.

For as hard as you train, you must recover harder for quicker muscle gains. That’s the best advice I have for everyone — from beginning lifters to experienced gym rats.

4) Eat Big To Get Big :

You can be the hardest working guy in the gym but if your nutrition isn’t right you won’t grow. Your diet doesn’t need to be perfect, but pay attention to these basic rules:

1. You must be in positive caloric balance to build mass. If you want to put on weight of any kind – whether muscle or fat — you need to eat more! That’s how the mathematics of weight gain works.

2. Eat your protein! You can’t build new muscle without it. Good sources of complete proteins include fish, beef, chicken and any other dead animal. Milk, Greek yogurt and eggs are also great choices. Your bare minimum should be 1 gram of protein per pound of body weight per day. For more rapid muscle gains, bump that amount up to 1 1/2 or even 2 grams per pound.

3.Eat fat! It will support healthy hormone production and testosterone levels, both crucial for building muscle, fat loss and a health heart. Great choices are nuts, oily fish and avocado.

4. Don’t be scared of carbohydrates. Eating sufficient carbs are essential for both energy and recovery around sessions, especially if you have fast metabolism trying to grow. Choose your carb intake from oats, white potato, sweet potato and whole grain rice to minimise body fat gains as you get bigger.

5) Take The Right Supplements:

You’re not going to need a barrage of supplements your first day in the gym. In the beginning, focus on eating healthfully, recovering, and performing well.
However, a good protein powder is a must if you’re going to want to add some muscle. Whey protein isolate (Iso:Pro 97) is essential post-workout and beneficial any time of the day. Multivitamins (Alpha Men) are your insurance against any vitamin deficiencies. Creatine Monohydrate will help maintain and build new muscle tissue, as well as increase your strength.

It’s okay to add more supplements as needed, once your priorities are in order and you can make good use of them.

Fitness: How To Tone your Abs Abdominal Muscles .

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.

In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.



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

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

Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising
Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis
Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times
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: do not 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.

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.