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.

The Best Weight Lifting Routine For Females.

There truly is no "best" weight lifting routine for women, because any number of training programs can get similar results. In fact, you should switch your lifting routine every four to six weeks to force your body to adapt to new training stimuli. Women do not need to train differently than men, according to "The Female Training Bible." Besides having one-sixteenth of the testosterone of men, women's bodies respond to training in a very similar way, except that they cannot gain much muscle mass due to their hormonal profile. However, targeting training for growth hormone-release may help women because it plays an important role in their muscles' recovery process.

÷ Build and Burn Super-Sets:

For this weight lifting routine, you will utilize super-sets, which are done by performing one exercise and then immediately doing another with very little rest between them. The weekly breakdown might look like this:

 Shoulders on Monday, arms on Tuesday, legs on Wednesday, chest on Thursday and back on Friday. For each day and muscle group, you choose one to three super-sets, each made up of three sets with 12, 10 and eight repetitions respectively. For your back for example, you choose two super-sets, combining pull-ups and straight-arm pull-downs into one and bent-over rows and machine pull-overs into the other. On the first super-set you would do a 12-rep set of pull-ups, rest 30 seconds, do a 12-rep set of straight-arm pull-downs, rest 30 seconds, do a 10-rep set of pull-ups, rest 30 seconds and continue alternating until you have completed three sets of each for the prescribed number of reps. Then proceed to the bent-over rows and machine pull-over super-set and do the same thing.

÷ 10 X 10 Workouts:

The 10X10 weight lifting routine is very simple, but can provide quick and impressive results, according to "The Ultimate 10X10 Mass Workout." This program crunches a lot of exercise volume, meaning sets and repetitions, into a short amount of time. It also helps to trigger the lactic acid response of the body, which stimulates more GH, or growth hormone production. Since women produce only a fraction of the testosterone of men, their bodies rely more heavily on GH for muscle recovery. This routine follows a four-day cycle, after which you should rest at least a day, if not two, before repeating the program. The first day you work arms and shoulders, the second day targets legs and abs, the third day is a rest day and the fourth is chest and back. Each day you pick one compound exercise for each muscle group being trained and you do 10 sets of 10 repetitions, resting 30 to 60 seconds between sets. Pick a weight you can lift for 15 reps so that you do not reach muscle failure. For example, on chest and back day, you might do 10 sets of 10 reps on the bench press and then finish with 10 sets of 10 reps at the lat pull-down machine.

How 2 Build Muscle Mass in 2 Months.

The amount of muscle mass you can build in two months depends on numerous factors, such as how long you've been training, your age and genetics. Nutritionists suggests that those training under a year can gain 20 to 25 pounds of muscle in their first year, or up to two pounds per month, while after that your gains are halved in year two and halved again in year three. Nutritionists also has a slightly different formula and advises aiming for between 0.25 and 1.5 percent of your body weight in muscle gain per month. This gives you a good indication of how much you can build with two months of solid training.

1- Split Decision:

Set up your training split so you have sessions scheduled every week. If you're a beginner, Boston-based strength coach Eric Cressey recommends following a full-body routine, performed three times per week, in his book "Maximum Strength." For more advanced trainers, Cressey suggests an upper-lower routine, where you train your lower-body twice and upper-body twice each week. On the full-body schedule you need one to two days between each session and on the upper-lower routine you should avoid placing your upper-body or lower-body sessions on consecutive days.

2- Laying the Foundations:

Make compound exercises the foundation of your routine. These are moves that hit multiple muscles and are best for building muscle mass, according to personal trainer Tony Schober. Lower-body compounds, as suggested by Schober, include squats, deadlifts, good mornings, front squats and stiff-legged deadlifts. For your upper-body, go with bench presses, pull-ups, military presses, incline presses and barbell rows. Pick two compound moves to start each session with, then move to isolation moves. Lower-body isolations are leg extensions, leg curls and calf raises, while upper-body isos include flyes, front, rear and side raises, biceps curls and triceps push-downs.

3- Lift Big, Eat Big, Get Big:

Not eating enough is muscle-building crime number one. You need a surplus of calories to grow, so make sure you put as much effort into eating as you do training. Bodybuilding website Muscle and Strength recommends eating at least 1 g of protein per pound of body weight daily, at least 2.5 g of carbs per pound and a minimum of 0.25 g of fat. Start with these figures, focusing on foods like chicken, lean steak, tuna, eggs, peanut butter, brown rice, oats, potatoes, milk, fruits and vegetables. Weigh yourself once a week. If you've gained less than 0.25 pound, add an extra 200 calories to your daily intake.

Fitness : 5 Common Errors In The Diet.

There is a reason most people who train not achieve the expected results, and because only a minority stands out with a higher physical. And, unlike most think, is rarely a matter of practice rather wrong eating wrong.
In this article, we will see what are the most common mistakes in the diet and, as simple as people think they are, can destroy your efforts in the gym.

•Error 1 - Ignore The Obvious :

Many people have the habit of looking for errors in the diet where they do not exist. It is easier to find a convenient reason for the lack of results than admit that their own habits are crap.

Think that the time taking creatine may be affecting the results, but the 8 cans of beer drinking every weekend never jeopardize the gains. If you can not see the problem here is not the time of creatine intake, you are the equivalent of chubby eating the steak, but asks for coffee with sweetener because it is dieting to lose weight.
In short, before getting fancy looking for flaws in the diet, we need to stop everything and just look at the obvious, seeing if our actions and current habits consistent with the body that we want to win.



 •Error 2 - Overestimating How Much You Eat:

When it comes to diet, all say eat like real monsters, but at least 20% of people really do driving as they think they are feeding, there would be more expensive giants on the planet. Overestimate (exaggerate) how much you eat is more common than you might think.

Before thinking about what you eat "a lot" and its genetics is that does not let you grow, try to calculate how many calories you actually need to eat and start recording what you eat. Only in this way you can be sure you're eating enough to generate muscle hypertrophy.

•Error 3 - Fear  Of Gaining  Fat:

Excessive fear of gaining fat or trying to grow and lose fat at the same time is one of the most common reasons people fail to gain muscle mass. Gain fat (in minute quantities) for the mass gain phase is common, and unless their genetic permits, will be impossible to grow without losing a bit of definition. Just as.

•Error 4 - Follow The Lie Of Someone Else :

While there are many types of diets and methodologies for hypertrophy, each of which needs to be carved according to their individual needs. You can not give "CTRL + C and CTRL + V" in one's diet (particularly an athlete) and follow it to the letter thinking that can generate the same results.

•Error 5 - Diet Absent In Days That Do Not Train:

Many have the custom to kick the bucket in the diet at the weekend and only back on track on Monday. Big mistake. Muscle hypertrophy is a process that occurs 24 hours a day, 7 days a week, whether it be training day or not. Therefore, the diet is not something we can pause to continue on another day, we need to be aware of nutrition especially when we are resting. Ironically, it is outside the academy we will rebuild and gain muscle mass.