6 Tricks To Help Build Muscle.

What if I told you that you could gain more muscle mass with less training.

Let's begin:

1- Go Easy on the Carbs After a Workout:

Carbs are great on your rest days, as they help your body rebuild muscle faster. However, researches have found that you should go easy on the carbs after a workout, as they can slow down the rate of protein breakdown. Instead, opt for a peanut butter sandwich, a sports drink, or a banana.

2-  Eat More Protein:

This may sound obvious, but you’ll be surprised by how many people don’t change their diet (or make an insignificant change) when they start exercising. If you’re trying to pack on muscle, you simply need to consume more protein. Try eating 1 gram of protein per pound of your body weight. Aim for the groceries that are rich in protein – cottage cheese, eggs, milk, nuts, fish and of course, meat.

3- Exercise Your Biggest Muscles:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.


4- Get More Quality Sleep:

A good amount of quality sleep is essential if you want to build your muscles faster. Rest improves your growth hormone profile, and allows your muscles to fully recover. It will allow you to train harder and make progress. Some people might need less sleep than others, but generally aim for 7-9 hours of quality sleep every day.

5- Hydrate:

It is common knowledge that you can’t perform at your best, neither physically nor mentally, if your body is dehydrated. In order to perform every set and repetition at your maximum, you have to make sure that you’re well hydrated. Drink adequate amount of water during the day. During a serious workout session opt for a bottle of smart water (water rich with electrolytes), if possible.

6- Minimize Cardio:

If you’re trying to gain muscle, then avoid excessive cardio. Yes, some running every now and then is OK, but don’t overdo it. This is especially important if you are a “hard gainer,” as burning a lot of calories will make it even more difficult to add mass.

How To Reduce Workplace Stress .

It’s a proven fact that one of the most stressful environments that you will find yourself in is your workplace. There are deadlines to be met, co-workers that you must interact with and a variety of other stressful factors. All of these can weigh heavily on you, making the workplace become a place to dread. Luckily, there are a number of ways that you can avoid suffering from work-related stress:

1. Eat right:

 Diet is an important part of our overall mental state. When you find yourself eating poorly, it tends to affect you both mentally and physically. People who don’t eat right often have dulled thinking, while also generally feeling under the weather. Eating a balanced diet can help increase your energy levels and get you out of your slump. Omega-3 fatty acids, in particular, can help elevate your mood and boost brain power. You can increase your intake by eating more fish or taking a high-purity men’s omega-3 supplement.

2. Breathe:

Breathing exercises are often recommended to men who are suffering from excess stress. When you find yourself under stress, you need to remind yourself to take deep breaths. Focus on your breathing. When your supervisor comes down on you for a problem, by focusing on your deep breathing, you’ll be able to force your body to release some of the tension that is inside of you.

3. Cut back on caffeine and energy drinks:

While you might think that you need the caffeine or the extra burst of energy from an energy drink, it can often lead to increased nervousness and anxiety. Since you’re trying to remove the stress from your work, you need to let go of those anxiety-producing products. Workout supplements like a pre-workout supplement contain only small amounts of caffeine that last the length of a workout, so these products are OK to keep in your diet.

4. Exercise:

When you’ve had a hard day at work, try burning off some of that stress by getting some fresh air and exercising. If you’re not up for going outside, hop on an exercise bicycle and just peddle your frustration away. There are many different workout options available to you. Find an activity that’s fun and you’ll be more likely to stick with it.

5. Sleep:

When you don’t get enough sleep, you’re more prone to being the victim of stress attacks. Try to get at least 7 hours of sleep every night. If you have trouble falling asleep, consider exercising right before bed. You’ll be so tired after your workout that you’ll knock out almost immediately.


6. Organize your workplace:

One way that you can reduce stress in the workplace is by making sure that you’re organized. Disorganization leads to stress, and by keeping things neater and more orderly, you’ll be surprised at how much of your stress begins to dissipate. This will help you meet deadlines and prioritize better.

7. Lighten up:

 Sometimes, when you take yourself too seriously, it can lead to putting an inordinate amount of stress on yourself. Take some time every day to just have a little bit of fun in your life. If you can find ways to get a laugh out of yourself, you’ll do wonders towards decreasing the stress you’re dealing with.

Best Fat-Burning Foods For Men will Help You Get There Faster.

We all know that food and water serve as the body’s fuel. Some foods, however, help your body burn more calories, give you a boost of energy and keep you full longer for maximum workout efficiency. Whether you’re looking to get in shape, stay in shape or to be healthy and look good, these tips will help you get there faster:

1- Spicy Foods: 

Foods with a spicy kick to them have been known to increase metabolism while contributing to feelings of satiety. Capsaicin, an ingredient found in spicy foods has a thermogenic effect meaning it promotes weight loss. Studies suggest that hot foods revved men’s metabolisms’ for up to 20 minutes after a meal. MenScience offers its own Thermogenic Formula to help support weight-loss processes.

2- Work For Your Food: 

Not only are pistachios, shelled peanuts, edamame and sunflower seeds good sources of unsaturated fats, they’re also foods that make you work to eat them. Research shows that when people work for their food, they eat less of it. Opt for unsalted nuts though; too much sodium will cause you to retain water and bloat.

3- Keep Booze Clear: 

Vodkas and Gins have a much lower sugar content than their golden-tinged counterparts. Mix them with seltzer and tonic water instead of juices and sodas to lessen sugar intake.

4- Eat Juicy Fruits: 

Fruits like watermelon, tomatoes and cucumber are delicious and nutritious ways to stay full longer. These foods are high in their H2O content which means your hunger is satiated for longer and you eat less as a result. Add an Advanced Antioxidants supplement to your diet for a skincare boost.

These men’s nutrition tips are most effective when practiced in combination with the right food intake. Eating appropriate portions of the right stuff will help promote greater weight loss and will aid in making workouts more efficient. The following foods are the basis of a healthy, workout-fueling diet for men:

5- Carbohydrates: A diet that gets at least 50 percent of calories from carbohydrates allows muscles to store glycogen which helps your body keep up with the demands of physical exertion. Stick to wheat and whole grain breads and pastas for an excellent source of fuel.

6- Fiber: 

Beans, oatmeal and bran cereals provide volume to food without adding a lot of calories. Soluble fibers can especially help with stabilizing blood sugar, thus, better controlling hunger.

7- Lean Protein: 

Chicken breast, egg whites, tofu, crab and shrimp are all great examples of proteins which can help speed up metabolism and help your body with muscle growth and repair. The more muscle you have, the faster your metabolism will run, helping you burn more calories. You can also consume a whey protein shake to help boost your protein intake. For more help with weight loss and muscle gain, try our 24 Fit System.

8- Unsaturated Fats: 

Fats can also provide men with energy for a workout and additional health benefits. Stick to unsaturated fats like nuts, fatty cold-water fish and vegetable oils to avoid throwing your caloric intake or cholesterol out of whack. Omega-3 essential fatty acids are critical to maintaining optimal health and good fats like conjugated linoleic acid (CLA) can help your body metabolize fats and build muscle. If you hate fish, take an omega-3 supplement.

5 Best Teas For Weight Loss And How to Use Them .

Each of these 5 Best Teas for Weight Loss has its own individual, magic properties, from dimming your hunger hormones to upping your calorie burn to literally melting the fat that’s stored in your fat cells. Oh, and they can also help reduce your risk of heart disease and diabetes, too. (Stick to 3-4 cups or tea bags of tea per day, and choose brewed varieties over bottled to avoid extra calories and sweeteners.)

Here’s the full list:


5. THE METABOLISM BOOSTER

Green Tea
DRINK THIS: Lipton, Yogi

BECAUSE IT: Unlocks your fat cells

Before a workout, turbocharge the fat-blasting effects by sipping a cup of green tea. In a recent 12-week study, participants who combined a daily habit of 4-5 cups of green tea each day with a 25-minute sweat session lost an average of two more pounds than the non tea-drinking exercisers. Thank the compounds in green tea called catechins, fat belly crusaders that blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s capacity for turning that fat into energy.

4. THE POUND-A-WEEK MELTER

Oolong Tea

DRINK THIS: Bigelow, Stash

BECAUSE IT: Boosts metabolism

Oolong, a Chinese name for “black dragon,” is a light, floral tea that, like green tea, is also packed with catechins, which help to promote weight loss by boosting your body’s ability to metabolise lipids (fat). A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost six pounds over the course of the six-week time period. That’s a pound a week! Shed more belly flab—rapidly—with one of the 4 Teas That Melt Fat!

3. THE CRAVINGS CRUSHER

Mint Tea
DRINK THIS: Tazo, Teavana

BECAUSE IT: Wards off the munchies

Fill a big teacup with soothing peppermint tea, and sniff yourself skinny! While certain scents can trigger hunger (a trick Cinnabon figured out long ago), others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month. (Although tea is relatively low in caffeine—about 25% of what a cup of coffee delivers—decaffeinated varieties are great to have on hand for a soothing bedtime treat.) Consider also adding a few drops of peppermint oil to your pillow or burning a minty candle to fill the room with slimming smells.

2. THE FAT BLOCKER

White Tea
DRINK THIS: Twinings, The Republic of Tea, Celestial Seasonings Sleepytime

BECAUSE IT: Prevents new fat cells from forming

White tea is dried naturally, often in sunlight, making it the least processed and richest source of antioxidants among teas (as much as three times as many polyphenols as green tea!). A study published in the journal Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells) due to high levels of ingredients thought to be active on human fat cells. If there’s such a thing as diet tea, this is it. And keep your waistline toned and tight in record time—with these essential 7 Best Foods for Rapid Weight Loss.

1. THE HUNGER HALTER

Rooibos Tea
DRINK THIS: Celestial Seasonings, Harney & Sons

BECAUSE IT: Regulates fat-storage hormones

Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage and are linked to hypertension, metabolic syndrome, cardiovascular disease, insulin resistance and type 2 diabetes. Yup, sometimes the kettle can be as effective as the kettlebell.

5 Simple Exercise Will Work Out Every Muscle In Your Body.

Knowing how to work more than one muscle at a time can make the difference between making it to the gym a few times a week or not at all. With some basic knowledge however you can learn to train all your muscles in a very short space of time, allowing you to spend minimal time at the gym and get maximum results. Some of the following exercises, if done incorrectly can be dangerous. So before attempting any of the following it is recommended you seek guidance from a qualified trainer to minimize risk of injury.


1- Clean and Press:

This exercise is a favorite of powerlifters and athletes because it helps develop explosive power. It works the legs, shoulders, arms, back and hips. Stand with your feet shoulder-width apart with a weighted Olympic bar over the middle of your feet. Keeping your back straight, bend down and grasp bar with an overhand grip. Ensure your knees do not go out over your toes, and lower your buttocks until your thighs are parallel with the floor. Pull the bar off the floor as you stand up straight. Once the bar reaches your chest, pause for a second before you push it above your head with your upper-body muscles.

2- Dead Lifts:

Despite the odd name dead lifts are another firm favorite with most athletes because of its multi-jointed nature allowing for maximum use of all muscles. The dead lift also requires a weighted Olympic bar. Begin with the same starting position as in the Clean and Press. Once your thighs are parallel with the ground and back straight, contract your shoulder blades, look forwards and pull the bar upwards as you stand up. Emphasis should be placed on driving the weight upwards with your lower body muscles and back. Pause briefly at the top of the movement before lowering the bar back to the ground in a controlled manner. It is extremely important to keep your back straight at all times to minimize risk of injury.

3- Squats:

The squat uses most of the muscles in your body. While you’re whole lower body is doing most of the work, your upper body is stabilizing and supporting the weight. This exercise is best performed in a squat rack with safety rails or using a smith machine. Begin by placing the bar just at the top of your shoulder blades. Do not rest it on the back of your neck as this will cause injury. Once comfortable, remove the bar from the rack and ensure your feet are shoulder width apart and facing forwards. Looking forwards and keeping your back completely straight, lower the weight towards the floor keeping your knees behind your toes. Once your thighs are parallel with the floor you explode upwards by extending your knees and driving your hips forwards. It helps to look upwards as you lower the weight. This ensures your back stays straight.

4- Kettlebell Swing:

A kettlebell is a bowling ball-sized cast iron weight with a handle that has become extremely popular. The reason for the surge in popularity is because it is a great way of exercising your whole body, building both strength and stability. The first kettlebell exercise to learn is the kettlebell swing. You begin with your feet shoulder width apart with the kettlebell between your feet. As in the squat, you keep your back straight and lower your body to the floor to pick up the kettlebell. You then swing the kettlebell upwards in front of you as you stand up straight. While this may sound straight forward it does engage all of your muscles and is extremely difficult to do repeatedly.


5- Complexes:

The squat, clean and press and dead lift can be combined to train all your muscles in one movement. This is called a complex: a series of exercises done in succession. Using a fairly lightweight you begin with your feet shoulder width apart and a barbell over the tops of your feet. Keeping your back straight, lift the bar upwards as you stand up straight. Once the bar is chest height, push it upwards using your shoulders and arms. Once at the top of the movement lower the barbell to the top of your shoulder blades emulating the squat starting position. From here, squat down keeping your back straight and drive the weight upwards. At the top of the movement again push the weight upwards over your head using your shoulders and arms. Lower the weight to your chest and then the floor ensuring your back is kept straight throughout.

How to Lose Belly Fat in 6 simple steps And See Your six-pack Come Out of Hiding Within a Matter of Weeks.

The quickest way to fail your fat-fighting mission is by flaking out on your commitments and lacking discipline. But even if you are properly motivated, you need to ensure you aren’t making silly mistakes that will stall your belly fat burning progress. We've come up with ten of the most common, critical errors even the most ardent gym-goer could still make, and the simple changes that could see your six-pack come out of hiding within a matter of weeks.

Are you sitting comfortably? Let’s begin…


1. Banish stress :

Minimising stress lowers your cortisol levels. It's been understood for ages that chronically high cortisol results in fat gain, particularly around the middle. No matter how much you exercise or how healthy your diet, you’ll struggle to lose weight if your cortisol is elevated. And unfortunately for us gentlemen, we're more prone to stress-related cortisol and belly fat so reducing stress levels is a surefire way to help attack the belly flab. Of course, reducing stress is easier said than done, but three scientifically proven ways you can do it are: yoga, laughter and listening to music. So, hit a yoga class, watch a comedy and keep some headphones handy.

2. Get plenty of vitamin C:

Vitamin C can help balance the cortisol spikes that occur while you're stressed. And as well as being a good way to boost you immune system and prevent colds, Vitamin C is also essential for making carnitine, a compound that helps your body with the process of turning fat into fuel. If you’re going through a particularly stressful period then increase your vitamin C and it’ll go some way to help counteract the negative side-effects. However, don't just neck a load of orange juice to up your intake. OJ may be a great vitamin C source but it's also full of sugar (even though it's naturally occurring it will still hamper your weight-loss efforts). Try including more chilli peppers, tomatoes, kale and kiwi fruit in your diet. These all have even more vitamin C than oranges, along with a host of other healthy nutrients.

3. Start strength training:

Strength training isn't just about building bulging biceps that look good in the mirror. It's essential for weight loss because it burns calories while improving insulin sensitivity and glucose uptake. It's preferable to steady state cardio training because it produces a more favourable muscle-building response and burns more fat. For the best results, follow a periodised strength training programme that changes regularly – so you are not doing the same thing for longer than two months – and include sprint training.

4. Don’t avoid fat:

Avoiding fat in your diet to shift fat from your body may seem logical, but when you appreciate the role of fat in the body you’ll realise it isn’t. You need a decent amount of ‘good’ fat in your diet because all the cells in your body are made up of two layers of fats, or lipids, which are composed of good fats or bad fats depending on the type that’s predominant in your diet. If the cell lipid layers are made up of healthy fats, it will make them more sensitive to insulin and allow the receptors to bind more easily, which is necessary for good metabolism and energy production. Of course, removing trans fats from your diet is essential because they will make you fat and then they will kill you.


5. Balance your healthy fat intake:

To get a balanced intake you ideally want a nearly equal ratio of omega 3 to omega 6 fats. Most people get way too many omega 6 fats because they are abundantly found in the most commonly used vegetable oils. Omega 3 fatty acids are those that come from fish oil (usually known as DHA, EPA and ALA) but they also are found in grass-fed beef and wild meats. So for better insulin health and body composition, eat wild meat and fish and take an omega 3 supplement.

6. Take a probiotic :

Probiotics are tiny bacteria that live naturally in the gastrointestinal tract and are commonly found in dairy products such as yogurt. It’s difficult to lose weight if you don’t have a healthy gut. Why? More than half the neurotransmitters that send messages from the brain to cells and hormone receptors throughout the body are made in the gastrointestinal lining. If your gut is not healthy, it negatively affects the production of the neurotransmitters, leading to poor cognitive function, low mood and lack of motivation to exercise. Gut health is also essential because it improves digestion. Your metabolism will be supported so that nutrients are broken down, absorbed and used by the body effectively. A recent study even found that the probiotics found in fermented kimchi and yoghurt can naturally speed up your metabolism.

How To Pump Up And Bulk Your Chest.

Guys looking to increase the size of their upper chest muscle need to participate in a high-volume weight training routine that features exercises that specifically target that area. The upper chest muscle is the clavicular head of the pectoralis major. High-volume workouts consists of multiple exercises that target the upper chest, with each exercise being completed for multiple sets of a relatively higher number of repetitions. After high-volume workouts, men’s chest muscles will be overloaded and damaged. It’s this damage that stimulates the muscle to increase in size as it’s healing.

Items you will need

• Dumbbells

Step 1

Complete your upper chest workout two days per week with two days of rest in between each training session. For example, an appropriate training schedule is Tuesdays and Fridays. This allows your chest an adequate amount of time to fully recover from your high-volume workouts.

Step 2

Complete each upper chest exercise at a volume of three to six sets of six to 12 repetitions each, as recommended by Dr. Helen M. Binkley of the National Strength and Conditioning Association for promoting muscle building. Rest 30 to 90 seconds between each set and exercise.

Step 3

Include incline chest press in each workout, as ExRx.net notes that it primarily develops your upper chest, or the clavicular head of your pectoralis major muscle. Sit and lie back on an incline bench. Hold a pair of dumbbells at your shoulders to the sides of your chest and your elbows directly under each weight. Push the dumbbells up toward the ceiling until your elbows are fully extended, and then lower them back down to starting position.

Step 4

Perform decline pushups during each workout. Get into a pushup position with your hands on the floor positioned slightly wider than your shoulders and fingers pointed straight ahead. Place your feet atop a bench of step so that your body is tilted slightly downwards. Lower your body down towards the floor by bending your elbows and allowing them to flare out to the sides. Continue until your elbows bend to about 90 degrees and then extend them so that you return to starting position.

Step 5

Incline chest flyes also target the upper chest. Sit and lie back on an incline bench. Hold a pair of dumbbells over your chest with your arms fully extended up towards the ceiling and palms facing each other. Open your arms out to the side, allowing your elbows to bend just slightly. Continue down until you feel a stretch in your shoulders and then bring the dumbbells back to center again.