Thursday, December 13, 2018
Tags Posts tagged with "build muscles"

build muscles

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HIIT

One of the best reasons that you should add HIIT to your weekly workout routine is that you’ll begin to love your body and even look forward to exercise sessions rather than dreading them. It can make you more energetic and release you from the long, boring workouts of marathon running or other types of exercises.

By following a healthy diet routine and continuing with other types of exercises to add variety, you can begin to notice a remarkable change in your overall health and fitness levels.

You’ll be getting the most out of every workout – even those that aren’t as intense as HIIT. Here are some tried and true reasons why you should absolutely add HIIT to your workout routine:

  • Gets your heart rate up – For a cardio workout that’s sure to give you more bang for the buck, HIIT will get your heart pumping and increase your cardio health.
  • Turbo-charges your metabolism – A HIIT routine will boost your metabolism and keep it boosted for as much as 48 hours after you stop exercising.
  • Sculpts your body as no other workout can – A HIIT workout tends to sculpt your body exactly where it needs it by toning and lifting areas such as your abs, legs, backside and thighs.
  • It’s short and sweet – HIIT workouts get to the point of a workout in the shortest amount of time. Forget the long, marathon workouts that leave your exhausted. HIIT can be performed in from four to twenty minutes to get an even better overall workout.
  • Choose any exercise – Incorporate HIIT in any workout routine you enjoy, from weight lifting to dance classes. Any of your favorite workouts can be made into a HIIT exercise routine.
  • No equipment needed – No need for an expensive gym membership or costly equipment. Swimming, running, jogging or sprinting can become a HIIT workout just as easily as elliptical, treadmill or cycling.

Most HIIT enthusiasts are turning to HIIT workouts because of lack of time for long, marathon workouts. Our lifestyles are busy and most find it difficult to find the time needed for hour-long visits to a gym or taking time out to run.

There’s really no need to spend all your time in workouts to get to the fitness level you desire when a HIIT workout can be accomplished in less than half the amount of time and yield better results.

Grab a FREE HIIT Exercise System – Click HERE

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six-pack-food

If you’re serious about building six pack abs then your breakfast is the most important meal of the day because your body has been recovering in sleep and is starved of energy so first thing in the morning it’s your opportunity to feed your body some much needed great foods which will kick start your metabolism.

Porridge/Oats

This an ideal breakfast for first thing in the morning because it contains lots of good carbohydrates which will release energy over a longer period of time. It also contains a lot of protein and fiber which will keep you feeling fuller for longer. Porridge/Oats also contain essential vitamins and minerals, so if your trying to build your six pack abs porridge/oats is one of the best options you can eat first thing in the morning.

six-pack-foodGrapefruit

Grapefruit is another citrus fruit which gets ignored a lot, but it shouldn’t because the nutrients that they contain are absolutely fantastic especially if you are trying to get red of stubborn belly fat and build six pack abs. Grapefruits are rich in lycopene and Limonoids which help to prevent things like tumors and cancer, they are very hard to find in other fruit and vegetables but you get plenty in grapefruits. They also help with the digestion of your food and after a big meal can be a wise choice to help digest your food faster because of their acidic properties. So, a great option for your breakfast especially if your looking to lose body fat or lose weight in general.

Scrambled Egg

Eggs are a great source of protein and what better way to start your day with a round of eggs. There is however a certain way to make your scrambled egg. Firstly NEVER use milk when making your eggs in the morning, just mix your eggs up as they are using the egg white and the yolk. The yolks are fine to eat, its been well documented that eating the yolks of eggs is perfectly healthy as that is really where most of the goodness is anyway. You can eat boiled eggs by all means there just as good but scrambled egg is also another super breakfast option that you can choose to eat.

So you now know 3 great super breakfast foods to eat. Another little tip though, I often have a small bowl of porridge with some nuts and berries on top to give it an extra bit of taste. It’s delicious, try it.

If you want more details, try out the Nutrition Guide that goes with our Muscle Building With HIIT.

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5x5_workout

I am going to discuss the 5×5 workout which could quite possibly be the best workout to gain muscle and strength. I am sure you have heard this piece of advice before that when it comes to toning up, you should lift light weights and do high reps. I am sure you have also heard that you should lift heavy weights to gain big muscles. I am going to tell you, forget everything you think you know about fitness, and listen to what I have to say.

These two pieces of advice are absolute nonsense.

The idea behind light weights and high reps for toning is that with the decrease in rest time, the workout becomes almost cardio in nature. This is true and yes the inevitable pump which is just blood rushing into the muscle can make you look highly toned in the mirror, but this is only temporary. Although this workout is cardiovascular in nature I don’t recommend it for toning up. I actually recommend the opposite.

The other piece of advice is to gain weight you need to lift heavy, and although this is partially true, this isn’t the whole truth. Actually lifting lighter weights for higher reps will make your muscles bigger, not a nice big, but bigger nonetheless.

Before I explain muscle mass reps vs strength reps even further, I need to explain the different types of muscle and the 5×5 workout which will be our intermediary.

The two types of muscle growths are sarcoplasmic and myofibrillar. Sarcoplasmic muscle growth is where the volume of sarcoplasmic fluid in the muscle cell increases with no increase in muscular strength. You can think of this as a balloon filling up with water. Myofibrillar muscle growth is when the cells within the muscle actually multiply and makes the muscle more dense, dense being the keyword which I will come back to later. You can think of myofibrillar muscle growth as a balloon and adding more and more rubber to it making it denser.

Muscle Mass Reps

To gain muscle mass, which is just sarcoplasmic growth, you should focus on a rep range of between 6-15 reps using a pyramid scheme with the weight getting heavier each time. Rest should be kept down to a minimum 30-60 seconds to really fatigue the muscle. This will increase the fluid within the muscle and make them bigger. This type of growth gives off the soft bodybuilder look.

Strength Reps

To gain strength, you should avoid failure and lift as heavy as possible in the 1-4 rep range. Lifting in this rep range is what develops muscle tone. Lifting in this range is what will give you myofibrillar growth, it wont make your muscles big, but it will make them strong and really dense, and this is what gives of true tone. There is more to being toned than just having a low body fat. Having a low body fat and dense muscles is what gives off that really nice looking effect.

5×5 Workout

This is where the 5×5 workout comes in as an intermediary. It is bang in the middle of both strength reps and muscle mass reps. So if you want to gain strength as well as size, performing a 5×5 workout strategically is the right way to go about it. I hope you have now learnt that lifting light weights with high reps will not tone you up and lifting heavy wont give you much muscle mass.

I personally wouldn’t just use the 5×5 workout but would instead use all three to develop an incredible physique. Its a bit like shampoo and conditioner, is it better to use shampoo and conditioner combined? Or better to shampoo and then condition your hair? The answer is to first shampoo and then condition. To build an impressive physique, develop a foundation by building up sarcoplasmic muscle, then start hardening the muscle by using a 5×5 workout and then use strength reps to really bring out true muscle tone while focusing on burning body fat.

If you want more details, try out our Muscle Building With HIIT.

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biceps-and-triceps

If you’re a competitive bodybuilder, then a pair of killer arms are essential for making your mark in any competition you enter. If you’re just a beach bodybuilder, a set of well developed biceps and triceps is very much needed to make acquaintance with the fairer gender in your travels. If you’re just a regular guy trying to make a statement at work or anywhere, a pair of powerful arms is a prerequisite for getting noticed. Heck, is there any place when having an amazing set of arms isn’t a distinct advantage?

If your arms aren’t where you want them to be – and whose are? – then you may want to consider giving them a little extra attention. Sure, this is the point where a trainer will yell at you to “train harder” and “push it to the max” and other cheesy catch phrases. If you’re a hard working trainer, then you’re probably already doing that. It’s likely that you’re giving your arms everything you have on their training day.
There’s your limitation. Your training “day”. You are training one day a week for your arms, just like all of your other muscle groups. There is the key to making better gains for this particular muscle group in particular – you need to train them more. You need to ‘find’ another day to hit your arms.

The easiest split is the common sense split. Chest & Triceps will be trained on Monday. Back & Biceps will be targeted on Tuesday. Wednesday is shoulder day. Thursday you hit your legs. Then Friday is arm day – AGAIN. On Friday, you train arms alone, to their greatest potential, then you drop the weight and you don’t tough them again until Monday.

Since you will be hitting the triceps & biceps in a secondary role on Monday and Tuesday, respectively, you will want to avoid going too heavy for them on this training day. Use lower weight, with higher repetition. They won’t be worth much in terms of control and balance of weight, since they’ve been torched with the heavy chest and back work already. Instead you should keep your repetitions in the 8 to 15 range, and use lots of sets.

Once the heavy day rolls around, it’s time to get to work. Friday is “Lift heavy arm day” and nothing more. Use a rep range of 5 to 10 repetitions, and let the weight go heavy, as you have all weekend to heal.

Hitting the arms twice a week gives them 104 mini ‘growth cycles’ to enjoy each year – and the feeling you’ll enjoy with bigger arms at the beach, bedroom, or bodybuilding stage will be indescribable!

If you want more details, try out our Muscle Building With HIIT.

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Do you want to get fit but don’t have time to exercise? Can you spare 12 minutes?

Let me show you the easy and fast way to get fit!

HIIT For Fast Workouts and Fierce Results!

There are many different approaches to fitness, weight loss, and exercise. HIIT is an advanced form of interval training offering these benefits:

  • Fast weight loss
  • Less workout time
  • Improved strength
  • Improved endurance
  • Improved cardiovascular fitness
  • Better fat burning
  • Decreased abdominal fat
  • Decreased insulin resistance
  • Reduced risk for cardiovascular disease

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