Tag Archives: build muscle mass

Advice About Training From The Experts

advice training

When it comes to finding the perfect fitness plan for you, there is a lot you can learn from experienced professional trainers.

These little tips will help you put together a much better workout routine and fitness plan, while at the same time improving your quality of life more than you could ever imagine.

1.     Start slow and organize yourself.

a.      Make small changes. If you are new to fitness training, start little by little. Gradually introduce activities and changes to your day.

b.     Plan ahead. When you have time to spare, plan your fitness schedule for the week. You will be able to do it more efficiently.

2.     Intensify your workout.

  • Work out harder, and you will burn more.  A hard, intensive workout will keep you burning calories for hours even after you leave the gym.
  • Start your day with exercise. Do your fitness routine first thing in the morning, and you will not have to make room for it in your busy schedule. It will also be much more intense and effective.

Do your fitness routine first thing in the morning.

3.     Focus on your inner body and mind, and enjoy it.

  • Fitness starts from the inside. Working out will improve your physical appearance, but that should not be your reason to do it. You do it to be healthy.
  • Meditate. Your mind is part of your body –don’t leave it behind.  Re-connecting to your source will give you peace of mind and heal emotional wounds.
  • Do the things you like. Working out does not have to be a self-imposed obligation; not if you find something you really like to do.

4.     Don’t procrastinate, just do it. And do it well.

  • Don’t give yourself unrealistic goals, but stick to your plan as much as possible. Share your goals with friends: it will keep you motivated.
  •  Combine cardio and strength training. Your workout will be shorter and more effective.
  • Picture your goal, then break it down into smaller goals. Step by step, you will get where you want.

5.     Pay attention to your posture, your diet and your commitment.

  • Watch your feet. Proper foot placement is paramount to good balance and spinal alignment.
  • Eat well. Eat clean, unprocessed food – fruit and vegetables, lean meat, good fat and grains. Think of food as fuel, not a reward for your cravings.
  • Set a two-day rule: Don’t go for more than two days without training. Stick to that rule no matter what you do and where you go.

If you do this well, your strength endurance will certainly increase and then all you will need to do is repeat this circuit two to four times.

 

The Benefits Of Upside Down Inversion Exercises

Upside down Exercises

Inversion exercises are done while being hung fully upside down with the support of inversion boots on a horizontal bar. Sounds tricky? It is and can be quite a challenge, but the benefits gained from doing inversion exercises might encourage you to try it yourself.

Inversion Boots

When doing inversion exercises, inversion boots – otherwise called “gravity boots” – are worn to support your body. Inversion boots are made with straps to hold on to your ankles and attach to the horizontal bar. This is the only thing that is used to support you and keeps you safe while allowing you to do the various exercises that act as therapy for your body.

Types of Exercises

Inverted Squats

Squats are done the same way as standing. The only difference is that you are fully inverted instead of standing before starting each bend. In order to complete the proper form of each squat, start at a 180 degree angle then bend your knees while raising your body toward the bar. This exercise works on your hamstring and glutes.

Inverted Sit-ups

You are better able to stretch your body through inverted sit-ups. Fully invert your body and stretch through 180 degrees, brining your chest toward your thighs. This exercise works on your lower back and abs. 

Full Inversion

Full inversion means that you hang yourself completely; toward the floor. This exercise is one that takes very little work and allows you to take the time out and meditate. It releases stress and back pain, improves circulation and gives you mental alertness. The gravity also realigns your spine.

Three Points Hang

As a beginner, you can try the three points hang. This means that three different points of your body are supported by the horizontal bar at all times; your feet and one of your hands at a time.

Therapeutic Benefits

Inversion exercise falls under the category of core training. It works your legs (hamstring and glutes), abdominals, chest and back. Apart from inversion exercises physically molding your body, they are therapeutic. Inversion exercises help to realign your spine, improve blood circulation, reduce stress, increase flexibility, improve posture and rehydrates the vertebral discs (allows for flexibility of the spine).

Precautions

Although inversion exercises help your physical and mental health, there are certain precautions that must be considered before attempting the maneuvers. If you have hernia, glaucoma, high blood pressure or heart disease, it is not advisable for you to do the exercises. Also, pregnant women and persons suffering from obesity should not participate in inversion exercises.

Building a Bigger Back with the Right Workout

Bigger Back

Back workouts can be complicated because of it being such a large body part. It has to be targeted from a number of angles in order to maximize growth and muscle mass. There are specific exercises which can be designed to cater to your workout needs and lead to that ‘bigger’ back. It will emphasize the different areas and look to work them hard. Everyone has a diverse approach ranging from barbells to free weights. This piece will discuss some of these exercises and how they target your back.

Dead Lifts

This should be on top of your list for back exercises.  This is a serious exercise and one that requires a lot of grit and determination. You have to ‘perfect’ the technique before progressing forward with heavy weights.

It is suggested to do dead lifts every so often and not lift to failure. If you do lift to failure, the chances of being able to do anything else for your back that day is minimal. Deadlifts take a lot out of you and should be targeted in a manner that is safe. This type of powerlifting can be intense.

Pull Ups

This is a simple solution to achieving those desired wider lats. Technique is important here as you want to keep the focus on the back. Many fitness enthusiasts will do pull ups that place more emphasis on the arms. Look to bring your chin above the bar at the top and be fully stretched at the bottom. The elbow should drive in towards the back, leading the shoulder blades to almost touch.

Pulls ups are an excellent tool to begin with at the start of a workout.  Look to throw in a few sets at the start to get the muscles loosened. If you are looking to add mass, toss in some weights and do weighted pull ups with a dip belt.

Back Extensions

To round out a workout, it is important to pinpoint a lower back exercise. Many individuals will forget to emphasize the lower back in the bid to get a V-shape look. Yet, the lower back is critical in maintaining balance and making your shape more aesthetic in nature.

How do you target the lower back? It is good to begin with back extensions using respectable weight. The goal here should be to go for a high number of reps because the exercise is generally less taxing.

Roman dead lifts are another option and one that can be beneficial. As with anything, technique is more important than extra weight.

Building Strength with CrossFit and Powerlifting

CrossFit can be scaled down and is accessible to any age or fitness level.

What is CrossFit?

CrossFit is an all-encompassing fitness program that utilizes and builds upon the ten basic elements of fitness. It is often used in police academies, military branches, and to condition competitive martial artists and other professional athletes. In a CrossFit gym, training is done in a group setting and at higher scales is a competitive sport within itself. In its non-competitive form, it is still high intensity but CrossFit can be scaled down and is accessible to any age or fitness level.

The Ten Basic Components of Overall Fitness

  • Balance
  • Agility
  • Accuracy
  • Coordination
  • Flexibility
  • Cardio
  • Speed
  • Power
  • Stamina
  • Strength

How CrossFit Utilizes These Elements

CrossFit takes the most beneficial training aspects of various sports and incorporates them into a well-balanced workout. The daily workouts are never the same and are rigorously structured to build up each of the ten elements.

Some CrossFit exercises include:

  • Kettle Bell Training
  • Gymnastics
  • Rowing
  • Barbell Training
  • Body Weight Resistance
  • Powerlifting

Powerlifting in CrossFit

Powerlifting is a form of competitive weightlifting. The athlete lifts as much weight as they can handle in three separate lifts. They start with a bench press, then a deadlift, and finally a squat. Since there are little to no cardiovascular benefits from weightlifting, CrossFit concentrates on powerlifting exercises as a way to increase the fitness elements of strength and power. In non-competitive CrossFit training, powerlifting exercises tend to completed twice a week. Starting light and gradually increasing in weight and intensity.

Interested in CrossFit or Powerlifting?

Always talk to your doctor about starting a new workout plan. Thoroughly understand what the workout demands of you and be sure that your overall health can meet those demands. Explain the workout routine to your doctor to ensure that is in alignment with any health conditions that may be present.

 

5 Myths You Were Told About Quick Muscle Growth

4

You put in the time, you’ve worked harder in the weight room than everybody else (or so you think), but why aren’t you seeing the results you want? Why don’t you build muscle mass as fast as you originally planned?

The secret to quick muscle growth is not an easy one, and you might not realize it, but the reason why you’re not getting to your target is because of certain myths about how to build muscle fast that you ought to stop doing.

Myth #1: You have to lessen your good intake.

On the contrary, you need to eat healthy when you build muscle mass. If your metabolism is crazy fast, that means you have to pack more protein and carbs in order to get leaner and have a more muscular frame. This, of course, doesn’t mean that you can eat just about any food you like. You have to eat the right foods: a healthy combination of foods rich in protein, fiber, and healthy fats.

Myth #2: You don’t have to be consistent.

Another myth is that you don’t have to stick to a routine. On the contrary, you can build muscle fast if you pick a program that is made for you. Stick to the program for a good two months or more, in increasing intensity and with more repetitions, and you’ll get faster results.

Myth #3: You get stuck in theory.

Some people tend to read too much about quick muscle growth—too much information, in fact, that some conflict and confusion arise at some point. Just cover the basics, don’t obsess over every detail, and try to learn as you go along.

Myth #4: You don’t have to keep tabs on your development

If you don’t measure how heavy your lifting is, and how much calories you take in, you won’t see your progress over time. You should also measure your results: how much did you add in your chest or your biceps? It’s about time to draw out a training journal. Measure your routine, and your weight, and you can motivate yourself with the clear progress you’re making.

Myth #5: You keep it under the wraps.

There’s a reason why people get a coach or mobilize their support system as they try to build muscle mass. If you have a mentor or someone to push you on, you will naturally feel more accountable about achieving your goal of quick muscle growth. You need to have someone whom you can turn to, or a gym partner who will have likewise have the same goal as you: to build muscle fast.