Three Important Ways to Build Muscles

Muscle building can be just your worst nightmare. It may sound fun but can actually mean to work hard with workout schedules, not to mention that some folks have even tried supplements.

Many folks have struggled for years to achieve significant amount of muscle mass. But with those years of rigorous training, there are small and big things that should be done that can maximize your efforts even for beginners. These are three most important steps you must take in order to make it all happen, effectively.

Be certain that all of the exercises you are doing on regular basis are compound exercises. Your goal, may it be for losing weight or to build muscles, compound multi-joint exercises should comprise at least 95% of your routine of workouts. That is if you want to get lean and ripped body. Sounds vague? It’s actually easy, think of complex exercise which lets you move more muscles and joints. Take a look at this list:

• bench press, pushups, dips
• 1-arm dumbbell rows, seated cable rows, bent over barbell rows lat pulldowns, pullups, chinups
• overhead dumbbell and barbell presses, barbell or kettlebell clean & presses
• front squats, back squats, overhead squats, bodyweight squats, etc
• lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
• lower body single leg movements (lunges, step-ups, jump lunges, etc)
• abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway)

Thinking about the rest of your time? The remaining part of your routine can focus isolation exercises such as bicep curls and tricep press. But these exercises should be just a support exercise after you’ve done multi-joint exercises.

Workout to your limits with intensity of 3-4 times each week for about 45-60 minutes per weight training. See to it that you’re working out no longer that 60 minutes as longer than this your body will have excess metabolism which could burn not just fats but also muscles. But always train to your limits as it will trigger muscle growth.

Do some super-sets. These are not just ordinary sets or routines but a combination of exercises, doing your upper and lower body. You may do pull-ups coupled squats. This can trigger even more muscles group in one shot thus maximizing you efforts. Never underestimate its effectiveness, you’ll be surprised by its results.

These are literally the basics of any effective workouts-your caloric intake can be adjusted later whether  your simply burning fat or wanted to gain muscles.

Take in clean food which are high quality real foods instead of processed supplements.

Protein quality form your food is essential for your muscles. And proteins are best assimilated into the body if it came from real whole foods like meats, eggs, dairy, veggies nuts and seeds. And of course stay away from chemical-packed energy bars and other types of meal replacements.

Focus on these facts, stay away from new hyped workouts. In the end it would still boil down to the basics. Never get involved with steroids, real winners do it gradually and effectively. Forget about supplements that could cost you a fortune to gain their “promise”. Whether you want to simply lose fats or build muscles, the better way is to work it out tough.

Three Great ways to Eat Healthy

In losing weight, it is a known fact that diet plays a huge part. Yes, it is important to have regular exercise but then diet should come first when it comes to long term weight management. I do hope the next easy steps will give you simple but very effective ways to make beautiful and healthy changes in your daily diet.

1.  Make it a point that you are taking in some healthy fats from your meals. Regular eating of healthy fats is important to achieve the right amount of fat burning and muscle building components inside you. Having the right amount of healthy fats from your diet will help you maintain a healthy appetite. Some healthiest sources for dietary fats are raw nuts, extra virgin olive oil, coconut oil, avocados, egg yolks, grass-fed meats and seeds.

Important tip- Munch raw nuts (almonds are great) thrice a day around 30 minutes before in giving in to each meal. It can help you to minimize your appetite and will give your body protein, good fats, and some fiber. Overall, these elements will limit your calorie intake on each meal. This in turn will maximize you nutrition absorption as most nuts do have high nutrient density.

2. Eat high quality protein together with each meal. This protein should come from grass-fed raw dairy and meats. You may also find these on plant components like nuts and beans. All of these can provide a good appetite suppression thus you can easily control over your calorie intake.

Regular intake of quality proteins, together with regular work out, also aids in building lean muscles. Muscles can build your metabolism so that you’ll be able to burn more fats and calories. Adequate amount of protein on your meals gives you control on your blood sugar and insulin levels. This is possible as it slows down the breakdown of carbohydrates in your body.

3. It might not be a total solution but low-carbohydrate diet can optimize your weight loss efforts. Some folks struggle on weight loss for this sole reason. Excessive intake of processed carbohydrates, such as refined starches and sugars, on daily basis can hamper your efforts a lot.

Natural sugars from whole fruits are good as fibers from it helps in slowing down the blood sugar response. But be wary of fruit juices. These are mostly sugars and the fact that most fibers have been removed from it, it does pose some problems. Most folks that start to minimize their grain consumption (think cereals and breads) started to lose body fats quite easily. It is recommended that you refrain from eating grain-based carbohydrates and focus on fruits and veggies. Sounds simple yet it can result to better weight management.

Implement these small steps and start eating smarter and healthier.

Lose Weight Fast With Easy to do Exercise

Exercise is essential to do when you want to lose weight. And in fact, it is also important for a healthy lifestyle even if you do have the ideal weight. Think of it as maintenance. Other folks also perceive this as a necessary evil for losing weight. But what do we really do when we exercise, isn’t burning calories?

If we burn calories we essentially burn unwanted fats. And most often we associate exercise with going to the gym, jogging and a lot of workouts. If you really have to see, this situation is comparable to cars. We do bring our cars to the gas stations for a full tank. But in reality, the full tank has added weight into our car, though in a very small percentage. And our cars will eventually consume this gas through burning it with travel.

That is also the basic principle of losing weight. We simply need to burn what we eat. And the reason we gain weight is the fact that we mostly do not have physical activities in our daily schedule. Most often we sit in our office for work, which necessary, but also limit burning the food we just ate.

Fortunately even with our office we can still make some good exercise even in small amounts. Walking is one good way to do this. Going to your office could use a car but by simply going to the next block could simply use your legs. It’s no secret that walking can burn lots of calories. And walking for a short distance won’t make you sweat a lot right? But it could pump up your metabolism.

Elevators are also some ways to store unwanted calories. Yes, we need to use elevator to go up 10 or 20 floors in order to save time but going a single floor could be very easy even if we just have to take the stairs right? And the fact is, taking the stairs versus using elevators while going up a single floor could have a little or no difference on your time spent. Remember that on the elevator, you might still have to wait in queue.

There are some other activities on your home and office that really can let you burn those calories but you entirely disregard. Some of which are pretty simple yet quite effective in pushing your efforts to lose weight.