Every sport has its own advantages but even though each of these activities have their own differences, all are known to have health and fitness benefits. If you are an athlete or just a regular hobbyist, playing sports is still one of the best pastime ever created.
So what are your motivations when playing your favorite sport? Do you do it for fun or for losing weight? There are certain sports that have physical requirements so if you are either too thin or obese, you better pick the best ideal game that is suitable for your physique.
I wrote dozens of articles pertaining on some of the best and popular sports that could help you lose weight. This includes swimming, ultimate frisbee, boxing, dancing and many others. If you view exercise routines to be a boring activity, maybe sports can encourage you to get in shape.
To start the week right, I will give you different information about cycling. This activity is known to be a sociable sport, challenging and a great workout. Can it help you lose weight?
Why Cycling to Lose Weight
In today’s high gas prices, more and more people are choosing fuel efficient cars than luxury vehicles to save money from their transportation expenses. This also makes bicycles as an in-demand necessity. If you are one of those people who use a bike, then you are doing the right thing especially with regards to getting fit.
For cyclists, bicycles means a lot and is quite valuable than cars. First, it’s economical and very useful. Second and the most important reasons are its health benefits. Pedaling your way to fitness would give you enjoyment and financial flexibility while improving your over all health.
So how does this activity boost your body’s ability to lose weight? Similar with other sports, riding a bicycle for about an hour can help burn calories while increasing your metabolic rate. Burning more calories is an effective method for losing weight and cycling is one option that you can depend on.
Cycling Weight Loss Benefits
So before I tell you the health benefits, let me inform you about the advantages of cycling with regards to weight loss. Bicycling.com is one of the most comprehensive information site in the world of cycling, including of course its health and fitness benefits. This includes the following.
- Joint-Safe Activity
Cycling won’t damage or injure your joints compared to those intense exercises or extreme sports like boxing, wrestling or mixed martial arts. Joint protector gears will ensure that you avoid any jarring on your joints so it is perfectly safe from either a beginner to seasoned cyclist. The more you enjoy an activity that offers less health risk, the more you pedal for effective weight loss program.
- Improve your Muscle Groups
Want to improve your muscles? Cycling effectively work your quads, legs, hip, glutes and hamstring muscles. It can build lean strong muscle tissues in your lower body parts due to intense pedaling action. When you workout your muscles, you also burn fat that will effectively reduce your weight.
- Provides More Ways to Eliminate Fat
Cycling can improve your endurance which helps increase your levels of fatty-acid binding proteins and fat-carrying enzymes. When this occurs, your body will be more capable of transporting fatty acids into your muscle groups. This makes your muscles to be more leaner and stronger, leading to a more fat burning process.
- Burn More Calories
If you want to burn more than a hundred of calories a day, then cycling can definitely give you that leverage. A 15 mile ride will help you burn up to 600 calories in just 1 hour. You do it for one week and you will burn more than a pound of your weight.
So if you are jogging or running just to lose weight, it is better if you try cycling for a change. You can lose more calories and will better improve your muscles than any other types of sports or exercise programs. The result? More weight loss!
Health Benefits of Cycling
The first thing that pop-ups to my mind with regards to cycling is that, it’s a pollution free and of course less expensive activity. It requires no training or special skills unlike other sports. So aside from these advantages, what are its health benefits?
Since biking is an endurance activity, you can easily improve your stamina, strength, endurance, flexibility and will help tone every muscle groups in your body. Regular cycling program will improve your lungs and heart, perfect for cardiovascular training. It will lessen your risk of hypertension, stroke, heart diseases and many other conditions.
Riding a bike also reduces your bad cholesterol levels, blood sugar and helps detoxify your body naturally. It also strengthens your immune system while increasing your metabolism for more fat burning action, even when you are done riding your bike. It will also deal with stress, depression and anxiety while boosting your confidence and brings out your sociable side.
As you become a seasoned cyclist, you will develop good posture, stronger back and legs with toned abdominal core. So you don’t have to work like a monster in a gym just to tone your body into your desired shape.
How to Enjoy Your Cycling Experience
To enjoy any activities such as cycling, you must be motivated enough to fully appreciate this endeavor. You need to love every aspect of it, including your bicycle of course. Maintain your bike as much as possible and make sure that it’s always in good condition to ride.
You can ride with your friends and build good relationships, creating friendship and comradeship. You may even plan to try difficult or long distance cycling to give you some physical challenge. An off-road mountain bike adventure is one of the best physical fitness you will ever experience. Win or lose, your health will definitely benefit from it.
If you don’t want a full-time cycling career, you can still benefit from riding your bike. Basically, riding your bike will save you more time with regards to transportation as you can avoid traffic jam and all other road hassles. It will also save you money while helping you lose weight.
In addition to training, it is just as important to feed your body later. If you are looking for a fat burner, check out the Instant Knockout review. It is a high quality fat burner that will help you boost your metabolism and thus lose weight faster. It has also been shown to increase energy levels.
Are you confused with lots of weight loss supplement variants out there? Can’t identify the differences between carb blockers, appetite suppressants and fat burners? If you can’t decide which one to choose to primarily support your weight loss program, then you probably have to learn it one by one.
To start on the right foot, I’ll give you an in-depth look about carb blocker, one of the most abundant weight loss products in the market today. Read on and learn if this type of supplement is the one you really need in overcoming weight gain.
Facts about Carbohydrates
Carbohydrates are made up of carbon, hydrogen and oxygen, which can be found in most kinds of food. Carbohydrates are one of three building blocks of all life form, the other two are proteins and fats.
Carbohydrates are essential part of a healthy diet. Although there are known “bad” and “good” carbs, both classifications shouldn’t encouraged you to avoid carbohydrates. Taking carbs in moderation is the best way to achieve any health goal.
Once you consume carbs, it turns into glucose which is used by the body as energy. However, excess carbohydrate intake could slow your body’s ability in converting it into glucose. The excess glucose will not be used as energy but instead stored in fatty cells as a reserved energy.
This reserved energy is beneficial as it helps keep your body from hunger. However, these stored energy also has its own disadvantage. It becomes the actual fat, which gives you added weight.
This made people to think that carbohydrates is a big contributor to weight gain. This perception became more popular when Atkins Diet was introduced. Atkins is a type of fad eating regimen that limits your carb intake. With that in mind, the public started to avoid “carb foods”, even without applying Atkins diet, thinking that carbohydrates can cause weight gain.
Carbohydrate may constitute to weight gain, but it is not the only culprit. You also have to look at fatty and sugary foods that can affect you calorie intake. All of which can slow your metabolism and will make your weight suffer.
What are Carb Blockers
Carb blockers are weight loss products that works by simply blocking the body’s ability to absorb carbohydrates. As mentioned earlier, not all carbs are bad for your health. Taking carb blockers could deprive your body with essential carbs that could improve your over-all health.
Carb blockers comes in many form such as pills, tablets or capsules. There are dozens of over-the-counter carb blocking products, which are readily available for you. However, its effectiveness and over-all reported success are all doubtful.
How Do Carb Blockers Work
Most carb blockers are organically produced. However, over-the-counter card blockers have unknown chemical ingredients that may be harmful to health. So if you are to choose which product to buy, choose the organic ones.
Most dieters are taking carb blockers before meal, mainly because of its inhibiting effects on how the digestive enzyme alpha-amylase, converts or utilize carbs. It blocks the carbs from being digested by the body and disposing it safely out of the body.
Most carb blockers are composed of plant extracts such as capsicum, phaseolus vulgaris, white kidney beans and many others. Other products are supported with other organic ingredients such as vanadium, fenugreek and many others, which intends to increase its effectiveness.
Will Carb Blockers Help You Lose Weight
So it boils down to one question, will carb blockers help you lose weight? If you browse the Internet and look for some reviews on some of the best carb blocking products online, you will see mixed opinions. Some would even look or sound fishy as they only intend to sell you carbohydrate blockers.
Some research such as the one published by Mayo Clinic, suggested that carb blockers don’t work at all. If it do works, then why there are still millions of overweight people in America alone? Though studies like this one are not completely conclusive, it have good points to support its claims.
Interestingly, carb blockers works perfectly on people with high metabolism. When you say metabolism, it is the body’s process of burning or eliminating the food you eat. The more faster your body ingest foods, the more you have control over your weight. But if you have low metabolic rate, then you will store more fat which increases your weight.
Diet and lifestyle changes are often the best way to support long-lasting weight loss and maintenance. However, in some cases, healthcare providers may recommend best appetite suppressant supplements or prescription drugs based on your personal needs. Always talk to your doctor about any weight loss medication or weight loss supplement you are considering. Given your health and physical condition, this helps to ensure that it is safe for you.
There are many ways to boost up your metabolism. This include consistent physical workout and of course, healthy diet. One more benefit of carb blockers is that, it has the ability to boost up your metabolism, which helps you to lose weight.
I am sure most of you reading this blog had an experienced working out in your local gym. Whether your purpose is to build muscles or to lose weight, a regular gym work can be the perfect fitness program.
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A gym is a stressful place especially if you are beginner. You have to deal with noise, naked people in the changing room, sweats on the gym equipments, the intimidating factor of the instructor and many others. So if you don’t behave well on your first day at the gym, you might get a rude welcome from seasoned gym workers.
Proper decorum, manners, etiquette or any way you call it are essential factors for an enjoyable exercise regimen. Not just for your own good, but also for others who are using the gym.
An article published in this site shows that UK adults have personally experienced bad gym decorum which includes nudity, not washing their clothes after workout and many other unpleasant manners inside the gym. If this sounds like you, then you better read this post.
So if you are seeing weird things inside the gym or if you are the one initiating these bad behaviors, then the following decorum tips could greatly help improve your over all gym experience.
Ideal Gym Decorum Tips
- Always Follow the Rules
Every gym has its own policies or rules with regards to the use of all of its facilities and equipments. Following each policies won’t just make the management happy, but will also create a good relationship with other workers inside the gym.
- Always Clean any Equipment After Use
Working out means sweating a lot. If you think your sweat transfers to any gym equipment that you used, make sure that you wipe or clean it thoroughly to prevent the spread of bacteria and skin infections.
- Bring the Right Gym Kit
Towels, fresh clothing, cologne and even antiperspirant deodorant are essential tools if you are working out in a gym. People with irritating smell can turn off other people to work out. If you want to get the approval of other people inside the gym, think about your hygiene before and after workout.
- Be Considerate when Using the Shower Room
Having a personal rules with regards to the use of shower room is an important gym etiquette. Most people would spend half an hour in the shower, ignoring those people waiting in line. Other people takes a lot of space when changing clothes, which is so inconsiderate to others who also need space. Make sure that you avoid these behaviors inside the shower room.
- Place Everything Back in Order
Gym is not a hotel where you can just leave every tools everywhere after use. Never expect someone to put those things back for you as this is totally a bad manner. Again, be considerate on other people who will use gym equipments after you. This includes dumbbells, weights, jumping ropes and many others.
- Keep Yourself Covered
Unnecessary nudity is not always a pleasant scene for most gym users. Showing off excessively is against most gym policies. It’s irritating and will make people to be unease with the gym environment. Make sure that you avoid getting naked in front of other people inside the gym.
Proper Gym Decorum Summary
Your gym behavior reflects who you are so make sure that you follow proper gym decorum. Keep other people to be more convenient working in a gym through your proper gym etiquette.
What is Weight Management? Weight management is an important aspect of living a full and healthy life. In the olden days, weight management wasn’t an issue due to the increase physical labor and strength. Hence, people used to live a natural and healthy life. But recently due to various problems like pollution, sedimentary lifestyle, and exposure to harmful toxins; it is important to consider weight management as a viable part of our daily routine
Weight management means to manage and promote a healthy lifestyle due to various changes in our diet and day-to-day activities. Weight management also stresses on the energy expenditure and energy intake balance. Ideally you should be consuming the energy required for your lifestyle and not more than that. However, since we find it difficult to equate the energy intake with energy expenditure, we tend to start doing physical exercises to cover the deficit. Weight management also requires us to incorporate healthy eating habits. Moderation of your food intake according to your body’s needs is an important factor in managing your weight.
There are various ways in which you can incorporate weight management in your lifestyle. Important changes to your diet include the consumption of vegetables and low calorie foods. If you manage to cut down on carbs only as to provide your body with enough adequate energy then weight management becomes a whole lot easier. Increasing your protein intake is also a must-do because proteins fill you up really fast. Not only this, but proteins help to rapidly metabolize your body fat. They can help to bring down your body fat percentage and also supply you with enough energy to complement your lifestyle. It is a good idea to increase your protein intake during breakfast.
Another helpful tactic in weight management is to use smaller plate sizes. This is part of the psychological aspect of weight management. If you eat a full plate of smaller portions then your brain signals your stomach that it has consumed one portion already and you start to feel less hungry. Also, small portion sizes means small calorie intake.
Another important aspect of weight management includes incorporating exercises that promote a complete body workout. These include exercises like cycling, running, swimming, hiking, sports etc. Weight management can be easy if you make these minor alterations to your lifestyle and as a result, you can live a long and healthy life.
Moreover, having an active and fit body is the key to maintenance. Instead of fad diets or spot reduction, it has been found best to polish the body, inherently activating the lethargic metabolism. You can take the help of some best fat burners for men to immunise and strengthen the body naturally. More than cure, you can easily target the roots to heal the problem.
Atkins Diet or known as Atkins Nutritional Approach is a low-carbohydrate diet created by Robert Atkins. It mainly involves the small consumption of carbohydrates to trigger the body’s metabolism from metabolizing glucose as energy, hence turning fats into energy. This process is called ketosis. PhenQ reviews also suggest that you use the supplement to boost your metabolism further to quickly lose weight.
Like the Caveman Diet, the Atkins Diet is a high-protein, high fat but low carbohydrate eating program. It allows simple meat dishes, cheese, and eggs while limiting carbs that include sugar, bread, pasta, milk, fruits, and vegetables. So if you are looking for a fad diet, Atkins’s diet is ideal for you.
According to the latest form of this type of diet, it is now all about eating healthy and delicious foods. This can be any food that you like such as protein-rich foods, fruits, nuts, vegetables, and whole grains foods. The theory about ketosis is simple, burning glucose thru the reduction of carbohydrates-rich foods helps produce insulin. Insulin is responsible for an increase in weight gain, hunger, and food cravings. In this process, the body’s stored fat will be converted into energy, which leads to weight loss.
Advantages and Disadvantages of Atkins Diet
Over the years, Atkins’s diet plan has been re-written several times just to achieve the most nutritionally balanced diet program. Today’s new version of the Atkins diet is focused on diversifying its food sources and taking out some dietary fats in its menu. However, monounsaturated fats and polyunsaturated fats are not emphasized with regard to saturated and trans fats. Foods high in fiber, vitamins, and minerals with a sufficient amount of protein will help your body in full.
Although this type of diet was never been fully researched, the Atkins diet receives a few commendations from different health firms stating that it can help improve the health status of an individual and not just in the weight issues department. It is reported that this diet helps improve blood cholesterol and blood sugar levels as well as increased weight loss.
However, the loss of weight is not sustained at a longer period of time and the previous successes are linked to weight loss itself and not to the diet. This makes the Atkins diet to be more inconclusive compared to other weight loss diet programs. This high protein, low carb eating regimen is not highly recommended as others are saying pertaining to the Atkins diet.
The process of the Atkins diet
The processes or phases of Atkins’s diet are simple and is divided into four stages. Atkins diet is centered on the induction process which commonly lasts for two weeks and is restricted in the carbohydrate-rich diet. An average of 20 grams of carbohydrates is required each day for two weeks. It includes foods such as bread, fruits, dairy foods, and vegetables in very limited servings (approximately 15 to 20 grams respectively).
However, the induction phase can also be applied in a prolonged period as long as you are getting positive results (meaning you are losing weight). But there are some health requirements along the way as this type of diet regimen is very difficult to follow, not to mention its health risks. Some of the factors that need to be monitored while doing the Atkins diet are:
- blood chemistry status
- sleep patterns and mood swings
- self-examination (physical and emotional conditions)
- blood pressure level (does it spike your hypertension?)
- blood sugar levels (is it normal during the entire diet course?)
Because of these requirements, Atkins’s diet is much better if under medical supervision or under the supervision of dietitians and fitness experts. This diet is perfect for those people who want to lose weight fast. But if you want a long-lasting result, then you need to incorporate more ways to stay in shape that includes regular workout and carb blocker supplements.
We need to know that Diets Don’t Work. Only a proven comprehensive weight loss program can help you meet your weight loss goals. Stop being fooled or being tricked by the latest craze, diets don’t work. Whether it is one of the popular weight loss pills, a juice, a lotion, or a potion it will not work unless you make some healthy changes in your lifestyle. You can cut the carbs, count the calories, eat only cabbage soup or grapefruit, it does not matter. Whatever the latest fad is, if it is a diet it does not work. I really get tired of seeing the ads for these fad diets that tell people whatever they want to hear. They promise the moon and deliver nothing. They make unbelievable claims. Claims that are contrary to how our bodies work and how our digestive system works. But, here is how they do it. There are many things you can do for temporary weight loss. I guess that is what a diet is. A diet is a temporary change for a temporary weight loss.
A Diet Is.
Truly a diet is only a temporary change seeking a temporary weight loss. If that is your goal then any fad diet works for you. Most of the fad diets on the market will work for you then, because despite the fact that they are unhealthy for you and have your body out of balance lacking necessary nutritional categories of vitamins, minerals, and nutrients, you will lose weight temporarily. So if you are seeking a temporary weight loss and only willing to make a temporary change, any one of them will work. But for those of us who want permanent weight loss, Diets Don’t Work. For permanent weight loss, you need permanent change.
Weight Loss Program
The concept is simple. Temporary change equals temporary weight loss. Permanent change equals permanent weight loss. Therefore, to truly lose weight and keep it off you need a weight loss program that helps you change habits. Many habits we have taken a lifetime to develop have to be changed. That is why losing weight can be so difficult. Not only are our bad habits ingrained in us but they are socially acceptable. Eating dessert every day is socially acceptable and promoted. Fast food and junk food are socially acceptable and promoted. Being a spectator instead of a participant in sports and other activities is socially acceptable and promoted. Diets are even socially acceptable and promoted. Even though diets don’t work. To lose weight and keep it off you need to change your lifestyle, change your eating habits, change your exercise habits and change your vitamins and nutritional supplements habits. Forget about what other people do. Learn what is best for your health and life and strive to make a permanent change. Strive to break unhealthy habits. Work your weight loss program as if it were life or death. It is.
Best natural weight loss supplements are the ones that do not compromise the health of consumers. With so many companies manufacturing and advertising their own version of natural weight loss supplements, finding one that works best for your body can be quite challenging. One must remember that some products may work well for others but not for you because each body has characteristics that react differently to the ingredients of the available weight loss supplements. You can study the characteristics of the dallasobserver for the purchasing of the right weight loss supplements. The choosing of the correct pills will require the skills and intelligence of the people to get the right weight loss supplements. It will provide the desired results to individuals.
Choosing natural ingredients is becoming more and more popular nowadays. This trend is expected because many consumers are becoming more aware of the consequences of chemically produced products. The products that are made from natural ingredients are proven to be safer than the weight loss supplements whose main ingredients are concocted in the walls of a laboratory. The best natural weight loss supplements therefore are made from natural herbs and organic ingredients in combination with scientific research and backed up by clinical studies proving the supplement to be safe.
Although most of these natural supplements are already proven safe and effective and despite the fact that it is made of natural ingredients, it is still best for you to have a medical check-up before taking in weight loss supplements. As mentioned earlier, our body chemistry differs from one another and finding out the state of your medical condition before taking weight loss supplements would save you from possible future health problems.
For example, green tea which is a proven effective weight loss supplement ingredient is actually not the best type of natural supplement for everybody. Generally though, it is safe for consumption and has been in use by the Chinese since a thousand years ago. Supplements that are made from green tea are given high regard and are often tagged as the best natural weight loss supplements by many fitness experts as well as many nutritionists and doctors. However this is not the best natural ingredient for people with iron deficiency as it inhibits the body’s capability to absorb iron. Having a medical check-up and consulting with your doctor about supplements that you intend to take is still the safest way to choose natural weight loss supplements.
Researching on the product and the ingredients of the supplements would also help in finding the best supplement. Take ephedra for example, while it is true that it is effective in weight loss, it is not at all safe and has hazardous side effects which triggered the FDA to regulate it. A simple research on the ingredients of the product would tell you if the product is safe for consumption. Researching is not hard at all since we already have the internet to use at any time. It pays to surf around about a particular product before consumption.
In the advent of technological advancements, finding information on certain weight loss supplements is not hard at all. Don’t just get swayed by the labels that say they are the best natural weight loss supplements and do your homework by researching to always be on the safe side.
If you’re a skinny person by nature and hard gainer, you know how tough it is to pack on muscle mass on your body frame. You’ve probably tried everything but you simply can’t get the body you are dreaming of. Maybe you have not been given the right information. I can’t deny the fact that gaining lean muscle mass is hard but if you follow a special routine, there is no reason why you can’t make any muscle gains and achieve an athletic body.
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As you might know, you need to work out or train even with just body weight exercises or if you want to go to an advanced level, you have to lift some iron for stronger muscle mass.
Gaining lean muscle mass is the proper combination of training hard, eating whole foods and having adequate rest. We will discuss each one in more details.
(1) Training Hard
If you want to blast those muscles, you need to stimulate those muscle fibers, feel the burn and get muscle soreness after. This is a sign that you really had a good workout. You don’t need to spend endless hours in the gym because what is important is the quality of the workout. Only 45-60 minutes minutes of quality training is enough per day. And you can train 4 days a week, each workout being 45-60 minutes. What you have to do is train a specific body part on a particular day.
A sample weekly workout.
Monday – Chest, Triceps and Forearms Tuesday – Shoulders, Trapezius, Abdominals and Calves Wednesday – Back and Biceps Thursday – Legs Friday – Rest
Repeat the same thing.
As you can see, you have sufficient rest between working each muscle group for recovery. This is of paramount importance. If you overtrain your muscles, they simply won’t grow. The key is training those muscles hard and give them sufficient time for recovery and of course following a proper nutrition which I am going to talk after. The number of sets per muscle group is important as well. For smaller muscle groups like biceps, triceps, forearms and deltoids, 6-12 sets are ok. Sometimes with the deltoids, you can go up to 16 sets, say you’re doing 4 exercises: (1) dumbbell press (2) lateral raises (3) bent over raises and (4) front raises, with 4 sets each. For larger muscle groups like chest, back, trapezius, legs and calves, 16-20 sets are ok. For abdominals, you can go for 4-8 sets. To give you an idea concerning the repeat range, the number of repeats per set is 8-12 for most muscles. For calves and abs, it can be more like up to 15-30. This is just a sample workout and it might not be exactly the same for everyone.
There are powerful compound exercises for the back and chest like bent over rows and bench press which also work the biceps and triceps respectively. So if you train the back and biceps same day, with the back first, you might not necessarily need to train your biceps fully since it’s already done partly. You might overtrain them in doing so.
Also, be sure to warm up before exercising but not necessarily for each muscle group. Here is why. If you do chest and triceps same day, after working on your chest but warming up first, you don’t need to warm up your triceps since you’ve already warmed them up in your bench press. Same for back and biceps. You can do 2 warm up sets of 15 repeats each with lighter weights for only the first chest exercise for instance. This is applicable to only the first exercise performed for a specific muscle group. When you train, it is imperative that you lift heavy enough so that you can perform in the recommended repeat range. If you can do too many, the weight is too light or if you can too few, the weight is too heavy. So you need to see what is best for you.
(2) Eating Whole Foods
If you don’t eat, you simply won’t grow and you can say goodbye to lean muscle gains. If you follow a poor diet, there is no way you will achieve any significant progress in muscle size and definition even if you train like mad. Your body responds to what you provide it with and if you feed it properly with quality nutrition, you’ll be duly rewarded. When it comes to high quality nutrition, pay proper attention to whole foods. These are foods which haven’t been processed and refined or just a little bit. A simple example is brown and white sugar. Brown sugar is unprocessed whereas white sugar is processed. Usually brown sugar is better as far as nutrition is concerned. Same example is applicable to white and brown bread and white and brown rice.
Include as many whole foods in your diet like brown rice, wholewheat bread, brown bread, wholewheat pasta, sweet potatoes, potatoes, yams, unprocessed oatmeal. These are complex carbohydrates. If you can’t get unprocessed oatmeal which is sold in tins, you can still go for the normal rolled oats which are sold in paper and cardboard packaging. Usually rolled oats are sold in mass and more popular. Same like tuna in oil is more popular than tuna in brine since it’s tastier. Same goes with white bread and brown bread and white rice and brown rice. White bread and white rice are more popular. This is to give you an idea about whole foods.
Other whole foods that you need are natural protein sources like skinless chicken and turkey breast, salmon fillet, tuna fillet, white fish fillet, lean red meat, lean pork cuts, egg whites, red lentils, cottage cheese amongst others. Canned foods are processed foods and should be eaten in moderation because of their high sodium content eg canned tuna, canned salmon etc… And not forgetting fibrous carbohydrates like vegetables. Some good sources are asparagus, green beans, broccoli, cauliflower, tomatoes, cabbage, onions, garlic and many others. You’ll also need healthy fats in the form of monounsaturated and polyunsaturated fats like olive oil, canola oil and omega-3 fish oil which can mostly be found is oily fishes like sardine, salmon, trout, herring. And avoid saturated fats like animal fats. Be sure to eat fruits as well like banana, peach and orange for instance and drink lots of water.
It’s recommended to eat more than 3 meals per day if you want to pack on lean muscle mass. Your body needs more calories than usual. If you don’t eat sufficient amount of calories, it will be difficult for your body to grow. Well not any type of calories but calories from whole foods like mentioned above. So you basically have to eat about 4-6 small meals per day every 2-3 hours to keep your metabolism high and with the proper combination of protein, carbohydrates and fats. By eating at regular intervals in small quantities, your body is more inclined to burn fat than store it. This is a fundamental aspect in body building.
You can add replacement meals in your nutrition like whey protein shake but your main nutrition should consist of natural and whole foods as far as possible.
A sample daily nutrition for a 150 pound person.
8 AM – Meal 1
5 egg whites (you can add 1-2 egg yolks maximum) 1 cup of oatmeal 1 average banana
11 AM – Meal 2
2 PM – Meal 3
8 ounces of skinless chicken breast 1 cup of brown rice Broccoli 1 spoon of olive oil
4 PM – Training
5 PM – Meal 4
8 ounces of salmon fillet 2 potatoes Green beans
8 PM – Meal 5
8 ounces of lean beef 1 sweet potato Asparagus
11 PM – Meal 6
Usually, it’s 1 gram of protein per pound of body weight, so if you weigh 150 pounds, you need 150 grams of protein per day divided into 6 meals meaning 25 grams of protein per meal. Well it might not be exactly 25 grams per meal because in one meal, you might get more and less in another but in the above sample nutrition, you can easily achieve your protein intake goal.
(3) Adequate Sleep
Sleep plays a crucial role for your gaining lean muscle mass goal. If you don’t get adequate sleep, your muscles won’t grow. It’s during sleep that your muscles develop and not when you’re in the gym. So pay proper attention to rest because even though you are training hard and eating properly, if you don’t rest enough, you will impede on your muscle gains. And you won’t be in top shape to give the maximum in your workouts. You will be in poor form which isn’t good. You must be fit most of the times.
So here you go. Train hard, eat properly and get adequate sleep and there is no reason why you can’t build those lean muscle mass which will give you an impressive and eye-catching physique. About the author
Here are five factors to use when choosing the best plan. The plan you select should meet all of the following conditions :
Dr. Hardik Soni’s NJ Center for CoolSculpting is offering the best solutions with the best plans. The preparation of the plans is with the skills and intelligence of the people. The choosing of the best diet plan is necessary to have more benefits on the health.
- A totally natural solution :
Many pills and potions manufactured by leading drug firms are probably safe to use – but how do you truly know for sure? Take fen-phen, for example : it was at first an FDA-approved drug, but later the FDA issued a statement recommending folks not take it after evidence from the mayo clinic surfaced suggesting that the drug could be a contributor to heart valve illness. The lesson here is that we really don’t always know what drugs are doing to our bodies. An all-natural, drug-free diet plan is thus the safest route.
- Is advised by other dieters :
select something that thousands of others have attempted and which has worked for them. However [*COMMA] don’t confuse recognition with efficacy. As an example, regardless of the enormous recognition of the Atkins Diet in recent years, a 2007 “Consumer Reports” ranking of diet plans put the Atkins diet in last place among the plans they assessed. Select a plan that others say has worked for them instead of the ones with all of the adverts and media hype.
- Does not need a severe reduction in caloric intake :
Sure, reducing your caloric intake to 800 calories per day will cause you lose pounds over time, but doing so is also intensely bad for your body if done over extended periods. Analysis shows the most effective diets are those that we can maintain as a way of life rather than as a special effort over a little while period. Select a plan that enables you to eat a natural, healthy quantity of food so that you can keep it up for the long term.
- Does not need you to sign up to a service :
so many of the plans like Jenny Craig and Weight Watchers need a continuing acquisition of their specialized consulting services and products. While these programs can be very effective for weight reduction, their subscription-based, continuing purchase commitment-type business models aren’t right for all dieters. I suggest choosing a plan that allows you the liberty to buy and cook your own food or to eat out if you please.
- Allows you to continue to eat wherever you would like :
Plans with too many food limitations can severely limit where and how frequently you eat out. You must go with a plan that permits you to eat at restaurants and friends’ houses and that let you buy at your local grocer. You should not have to drastically change your way of life to lose pounds.
There are currently various means to building muscle fast by the ways of check my blog. It’s time for you to act now if you think that you can build muscle by strenous and prolonged hours of exercises in the gym. You’re definitely going to change your mind after reading what’s below!
It’s necessary to eat healthy and work out religiously in order to grow muscles quickly. Having just one or the other will not give you the benefits you are after.
It’s important that you understand that elevated testosterone levels in your body can speed up the muscle building process. The hormone, testosterone is necessary for muscle building and is produced in varying levels in both men and women. You can look towards having a faster muscle building, in a shorter time span if your body can produce more testosterone than normal. It is important to note, that women do not produce as much testosterone as men do, so will not experience the same amount as muscle growth as men do, so they will not bulk up like men do in comparison.
When you’re considering about the appropriate diet regime for building muscles, remember to include as much whole foods as possible for best results. Fish, fruits, vegetables, nuts, chicken breasts, red meat, and egg whites are some of these foods.
Almost all of the afore mentioned foods are rich in protein. This is no accident. Protein needs to included in each and every meal as it’s extremely critical for muscle repair and muscle building.
Limit intake of any kind of food that contains soy-based products to maintain you natural testosterone level high. It is also important to limit your alcohol intake as these have a negative effect on your testosterone levels.
To build muscle quickly, you’ll need to follow a regular strength building exercises regime that includes work outs, such as dips, lunges, chin-ups, rows, squats, bench presses, and military presses. These exercises will place your muscles under the most amount of strain, and force your body to increase its natural testosterone production.
Your leg muscles also need to be trained as much as the rest of the body itself. Since intense leg training can stimulate muscle growth in the rest of the body, you need to perform this really well.
Your training intensity is another primary aspect to keep in mind when you’re exercising. Your workouts need to be at 100% intensity in order to build muscle fast. Trying to push yourself harder in each of your workouts will definitely help you build muscles quickly.
Sleep well and refrain from too much of exercises. If you want your muscles to repair and grow rapidly, then do this.
Thus, in order to grow muscle quickly, you should maintain your testosterone level at it’s maximum by working out regularly and following diets particularly prescribed for muscle building. If you remain focused on your goals, and follow your regime as closely as possible, you will begin to see amazing results very fast.
Some likewise seem to profit serious competitors or weight watchers, who frequently experience critical declines in testosterone because of prohibitive or upsetting regimens. Numerous enhancements may likewise work for sound and dynamic people, for example, weight lifters, yet there’s not yet enough proof to affirm this. Likewise, the drawn out security of utilizing a large portion of these enhancements has not been set up.