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18 Ways To Win The Fight For Size

PUNCH UP YOUR MASS

When it comes to training, are your gains coming faster than an Ali one-two combo? Or are you getting worked over in the corner like some washed-up pug, folding up under a rain of body blows?

While you probably don’t want to admit it, chances are it’s the latter. You see, so many of us find ourselves making zero progress after months, even years of battling in the weight room. Unfortunately, and contrary to popular opinion, building your body is not an endeavour of brute force. When you aren’t making progress, simply dropping your head and powering through the same workout regime week after week won’t eventually wear down the forces that halt your growth. But that’s what many of us do.

Just like in boxing, the man usually left standing is the one who knew his opponent – he knew when to jab, when to duck and when to go in for the kill, not the one who tucked his chin and came out flailing. You need to take the same type of strategy to your training: fight smart.

To help you strategize, I present 18 tips on gaining and understand the “sweet science” of resistance training. I hope that as you incorporate this advice into your own regime, you realise that the bout for more muscle isn’t about one swift knockout punch; it’s about going the distance and slipping in some well-timed blows. Keep your gloves up!

PUSH yourself. If you’re lifting about the same weights now as you were a year ago, don’t expect to be much bigger. While the biggest muscles aren’t the strongest muscles and the strongest muscles aren’t the biggest, a substantial link exists between strength and size, providing you avoid very low reps, the rest/pause technique, partial reps and long rest periods between sets. Those techniques generally yield lots of strength, but little or no size gains.
MAKE “good form” your mantra. Don’t just give mere lip service to the clichΓ© “use good form”. Permit absolutely no bouncing, heaving, exploding or excessive range of motion, and never get so greedy for poundage increases that you sacrifice good form. Good form is needed not only to avoid injury but also to stimulate optimal muscle growth. In addition to proper form, avoid high-risk exercises such as any squat with your heels raised on a board or plates, bench presses to your neck or upper chest, or behind-the-neck shoulder presses with very heavy weights. Also, use a controlled rep cadence: about 2 to 3 seconds for the positive phase of a rep and three seconds for the negative phase.
INDIVIDUALISE your exercise selection. If an exercise hurts, and you’ve been performing it using good form with a controlled cadence and have tried sensible modifications, drop that exercise. The first rule of exercise selection is “do no harm”. Discard the reckless “no pain, no gain” maxim.
SQUAT. Do your utmost to squat well and intensively. The benefits aren’t just limited to the thighs, glutes and lower back; the squat stimulates muscles throughout the body. While some people truly can’t squat intensively in a safe way, most can. Reverse the squat, improve your squatting form and pay your dues in the rack, and you’ll reap the rewards.
DEADLIFT. The deadlift is one of the most productive exercises for bodybuilding mass. Master the technique – conventional style, sumo or stiff-legged – and slowly build up the weight to something very impressive. Impeccable flat-back form is imperative; avoid any exaggerated range of motion. Deadlift properly, or don’t do it at all.
TRAIN hard, but smart. Do enough to stimulate growth, then get out of the gym and give your body the chance to recover and grow. The bottom line is progress, not training intensity. If, however, you always cut your sets short by a couple of reps, stopping even though you know you had more in you, get serious, pull out all the stops and put 100% effort into finishing what you start.
LOG it. You’ve heard of the importance of keeping a training log, but how many people actually do it? Accurately record all your reps and poundages. As the weeks go by, you must be able to see small but gradual improvements in weight lifted and/or the number of reps performed. If not, you have clear proof that you need to alter some aspects of your training regime.
HARNESS the power of one. Get a couple of half-pound discs, home-made weight increments, or some creative alternatives such as wrist weights or large washers so you can add just 1 pound to the bar at a time. Adding a minimum of 5 pounds to an exercise at a single shot when you’re at your current best weights, as many people try to do, often leads to a breakdown in form and injury. Instead, nudge up the weights. Strength is built slowly.
PARTNER up. Find a training partner who has similar recovery abilities to yours, so you can use a similar training programme. Then push each other to deliver perfect workouts every time – intensive, progressive and always with good form. But, just as a good training partner will help, an inappropriate training partner can be your undoing. If he or she can recover more quickly than you, can tolerate more sets and exercises, and pushes you to abuse forced reps and other intensity enhancers, cut your ties pronto.
BE consistent. Bodybuilding success is about getting each rep right, each set right, each workout right, each meal right and each night’s sleep right, week after week, month after month. Compromise a little on this and you’ll reduce your rate of progress; compromise a lot and you’ll kill your gains. Keep in mind, there are no “small” victories. Set no limits on yourself, but don’t expect the impossible. Just live for the next bit of progress, and then the next, and then the next. Bit by bit, you’ll build bigger muscles.
MAKE your training time sacred. Protect your privacy while you train. You must be totally in charge and say no to intrusions, whether human or otherwise. Don’t do this to become a hermit or to alienate your family and friends; do it to honour your need for the focus required to do your very best at something you’ve committed to.
FOCUS. Only highly gifted bodybuilders can build mass and refine it at the same time. The rest of us need to focus on building mass by concentrating primarily on the tried-and-tested compound exercises for a year or more. Only then does detail work such as cable crossovers, dumbbell laterals and triceps kickbacks have real practical value. If used earlier on, detail exercises stymie progress by putting a heavy drain on your recovery ability and reducing the level of effort you can dedicate toward compound moves.
PERSONALISE your training programme to find what works best for you. No single programme works well for everyone; even good programmes have to be fine-tuned to fit the individual user. Personalise the factors of exercise volume, training frequency and exercise selection. Once you find a good programme, don’t chop and change it haphazardly. Stick with a given set of exercises long enough to make substantial progress in the weight you can lift.
FOLLOW excellent nutritional habits every day. No matter how well you train, rest and sleep, if you cut corners with your nutrition, you’ll impair – if not stop altogether – your muscle growth. Take your nutrition very seriously. Divide your calorific and nutritional needs over five or preferably six meals per day. Eat more, and eat more often. If you weigh the same now as you did a year ago, you can’t expect to have bigger muscles unless you’ve substantially reduced your bodyfat.
NOT progressing? Cut back. If your bodybuilding has stagnated, chances are you’re spending too much time in the gym. Cut back and give yourself a chance to grow. Try reducing your weight training to just three days per week, Monday, Wednesday and Friday, alternating two different routines – chest, shoulders, triceps and abs in one routine, and legs, back and biceps in the other. Perform no more than three works sets per exercise and a maximum of eight exercises per routine. If you can do more than three works sets per exercise, you’re loafing – train harder. Never battle through warning signs of overtraining. Symptoms include loss of training zeal, stagnant exercise poundages, reduced appetite, and nagging aches and pains. Whenever you feel any of these symptoms, take action by increasing recovery time and sleep, reducing training volume and improving on the nutrition front.
STRETCH. Follow a programme of a dozen or so stretches three times a week. Stretching won’t make you bigger, but it will help keep you resistant to injury. Stretch only after warming up, hold stretches for 15-30 seconds, never do ballistic stretching, and don’t try to improve your abilities too quickly by forcing a stretch past your limits.
REST generously between workouts. Despite adequate recovery time being so pivotal, many bodybuilders make the mistake of minimising recovery time and maximising workout frequency. If you still feel tired and are due to train today, rest another day. Then modify your training programme and lifestyle so that you recover adequately between workouts without having to take unscheduled rest days. Also, get at least eight hours of quality sleep each night. If you have sleeping problems, find solutions; consult a sleeping clinic if need be. Short-changing yourself in the sleep department can arrest bodybuilding gains even if your training and nutrition are in good order. If you rely on an alarm clock most mornings, you aren’t getting enough sleep. Give your bodybuilding recovery greater priority than late-night socialising.
APPLY the central creed of bodybuilding: progress. Gear your training and entire package of recovery-related factors so that progress in muscular mass is a reality. If gains aren’t happening, make changes until they do happen. The buck stops with you. You select the exercises, volume and training frequency you use. You decide when to quit on a set. You must discipline yourself to use good form. You determine your sleeping hours. You are responsible for your nutrition. Take advantage of the tremendous power you have to change your physique!

Source: http://EzineArticles.com/10034315

How Muscle Building Can Improve Your Health

Do you want to make changes to your body and life, but don’t have time to dedicate to major workouts? That’s okay, there is an exercise routine that will fit everyone’s lifestyle! This article will give you some simple strategies for building muscle without having to workout for hours a day.

Focus on working out your largest muscle groups. Concentrating your efforts on large muscle groups such as the back, chest and legs will help you to build muscle faster. Exercises such as squats, pull-ups, bench presses, and dips are ideal for this. These kinds of exercises are generally more intense, and will help boost your protein synthesis.

Remember that muscles grow during periods of rest, if you are trying to build muscle. So, try limiting your weight training to 2 or 3 days per week with a day of rest in between. On the off days, you could concentrate on doing cardio exercises to give the muscles a break.

Remember to warm up your muscles correctly if you want to increase muscle mass. As your muscles are getting worked out more, there is a higher chance that they will get injured. By warming them up, injury can be prevented. Prior to doing heavy lifting, spend five to maybe ten minutes exercising lightly, followed by three or four warm-up light and intermediate sets.

When following a lifting routine, try to always workout your abs last. When you train your abs before a large body part, you can decrease your strength and increase your chances of getting injured. This is why you should do your ab workout after your main workout, or you could simply make it a separate workout during a different time.

Now that you know how to effectively build muscle, you need to find the time to do it. Even if you pick one exercise and do it on your break at work, small and frequent workouts will help you to change your body in an amazing way. Use what you’ve read here to change your life for the better.

Tips to Stay Fit and Healthy in Ramadan

In Ramadan, it’s important that you maintain your health while fasting. The first thing is to have a healthy eating habit. Given below are some tips that can help you stay fit and healthy in this holy month.

Never skip the First Meal

Just like breakfast, Suhour is the first meal of the day in Ramadan. This meal will help your body keep hydrated until the Iftar time. Moreover, it will help you avoid overeating at the Iftar time. Make sure your suhour meal consists of foods rich in fiber, carbs, and protein.

Eat Fruit and Vegetables

Fresh fruits and veggies make a great snack. In fact, they are a great alternative to the junk food we consume on a regular basis. Ideally, you should opt for fruits and veggies that are full of water, such as pumpkins, squash, melons, and cucumber, to name a few.

Don’t have Processed Foods

It’s a good idea to stay away from processed foods, such as white flour and sugar. They contain a small number of nutrients and a lot of fat.

Eat Slowly

You may have the urge to eat a lot at Iftar, but this is not going to be good for your health. So, it’s better if you slow down while eating.

You can eat a few dates and then have some water. Dates are full of energy and they help your digestive system as well. After having some dates, you can have some lukewarm soup.

Your meals shouldn’t contain a lot of heavy oils and fats. Ideally, you should have some veggies to meet your need for protein and carbs.

Stay Hydrated

Make sure you have a minimum of 8 cups of water on a daily basis in Ramadan. Staying away from sugary drinks like Hibiscus and Tamarind is a good idea. While milk, soup, and juices can help you stay hydrated, know that nothing can take the place of water. So, it’s better to have small quantities of other drinks.

Avoid Caffeinated Drinks

As far as keeping hydrated is concerned, caffeine is the worst thing you can have in Ramadan. So, it’s better to avoid drinks like colas, coffee, and strong tea.

Avoid Deep-Frying

Deep-fried foods are no good either. In other words, it’s better to avoid foods that have a lot of oil in them. If you want to have them anyway, make sure you use as little oil as possible. For instance, you can use half a cup instead of one full cup of oil.

Also, it’s a good idea to opt for monounsaturated fats like corn oil, canola, and sunflowers. Don’t go for olive oil either.

Consult your Doctor

If you are over the age of 50, don’t forget to consult your doctor before Ramadan. In the same way, kids, people with diabetes and pregnant women should follow the same advice. You don’t want to make your health condition worse in Ramadan.

So, these are a few things you should keep in mind to stay fit and healthy in Ramadan.

Source: http://EzineArticles.com/10042763

Muscle Building Tips You Must Know

Putting on muscle is a very common goal for many people. Some people want to do it to be healthier and stronger, while others are looking for a more attractive body. Whatever the reason, building muscle is difficult if you don’t know how. Read on to find out what you need to know to make yourself more muscular.

Do more repetitions, not heavier. The ideal workout to build muscle contains a high number of repetitions at a medium level of intensity. Keep your breaks between sets under a minute. This constant repetition causes a buildup of lactic acid in your muscles, which has been observed to stimulate muscle growth.

Genetics are one of the most important factors in building muscle mass. There is not much you can change about your interior genetics that shape your body, but you can improve the way you look by becoming more tone. Some of us just do not have the bodies that will have large muscles, so accept that and strive for better tone.

To maximize your muscle building, avoid heavy amounts of cardiovascular training while you are lifting large amounts of weights. If you are trying to build great muscle mass, cardio workouts can get in the way of that. Blending weights and cardio is ok, but if you are doing one or the other to an extreme degree, you have to cut down on the other in order to get the results you want.

Eat plenty of carbs. If your body runs short on glucose after hard workouts, your body will use muscle tissue for protein and carbohydrates, undoing your hard work. Stay away from low-carb diets, and eat an appropriate amount of carbs given the intensity of your workouts–possibly a couple of grams of carbs per pound of body weight each day.

Building muscle isn’t so hard when you have the proper technique. In this article, you’ve learned the best methods to build up your body effectively and safely. Applying these tips to your workout routine will give you results sooner than you may expect, so why wait? Start working now!

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How Well Do You Know, Your SELF?

Many of us, suffer, from choosing to try, to be, like everyone else, rather than, trying to become, merely, the best, we can possibly be! In order to do so, it’s essential to begin, with a commitment, and a willingness, to be, as introspective, and objective, as possible, so we aim, to satisfy our personal needs, rather than focusing on pleasing others, and/ or, fitting – in, with the pack! In other words. ask, how well, do I know, my SELF, and why, I should like that person, and if, there’s anything, I should do, to make myself happier, healthier, wiser, and more contented/ self – satisfied/ pleased? With that in mind, this article will attempt to briefly, examine, consider, review, and discuss, using the mnemonic approach, why this makes a significant difference, for our personal, well – being, and, thus, overall health!

1. Strengths; serves; special; stronger; solutions; sustain: How well do you know your personal strengths, as well as weaknesses? Is the way, you proceed, through life, serving your best interests? How are you special, and what might you do, to better use your skills, and strong – points, to make you stronger, and better able, to proceed, through, your life? What might you, commit to, in order, to sustain your existence, and make yourself, as self – satisfied, and personally, proud and pleased, as possible?

2. Effective/ efficient; ego; energy/ energize; excellence; endurance: Are you proceeding, in an efficient way, so your efforts, are as efficient, as possible? Are you proceeding, based on the negative tendencies, of your ego, or on what’s genuinely, best, for you? What do you do, to inspire and motivate yourself, and energize you, in a positive way, to proceed, through life, with positive energy? How will you demand, you proceed, with your utmost degree of genuine excellence? Only when you feel good, about yourself, will you have the needed and necessary endurance, to go forward, rather than give – in, to obstacles and challenges! Will you perceive obstacles, as challenges to overcome, rather than negative problems?

3. Listen; learn; live: Listen to your inner – self. and learn, what makes you truly happy, and why? Will you commit to truly, living, rather than merely, existing?

4. Free; faith; future; fruition: Will you proceed forward, to free yourself, from self – imposed limitations, and have the personal faith, in your abilities, and believe in your self – worth? How will you look, to the brightest future, and bring the best objectives, to fruition?

Pay attention to how you might make your SELF better, healthier, and more motivated! It’s always, up – to, you!

Source: http://EzineArticles.com/10046261

My Top 13 Tips For Weight Loss & Tricks To Motivate Yourself For Workout/How I Lost 70 Lbs( 32 Kg)

Hey Everyone,

In Todays video I am sharing with you all my top favorites Tips to Motivate yourself For workout..Hope you will enjoy it.

Hope you all have a great day!! I love you all! Stay strong, stay beautiful, stay kind, stay you!

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A Few Helpful Suggestions Concerning Muscle Building

Do you want to make changes to your body and life, but don’t have time to dedicate to major workouts? That’s okay, there is an exercise routine that will fit everyone’s lifestyle! This article will give you some simple strategies for building muscle without having to workout for hours a day.

For the best results, you should focus on the deadlift, squat and bench press. These exercises are the foundation of a solid muscle-building regimen. These exercises are proven to increase bulk, build strength, and increase overall conditioning. Make sure to incorporate all three of these into your routine.

If you are trying to build muscle mass, it is important to eat calorie-dense food at the right time. The best time to eat your heaviest meal of the day is after you have completed your muscle-building workout session. It is at this time that the energy demands of your body are at peak levels since your body needs the nutrition to repair and build muscles. If you continue to eat some more calorie-dense food every couple of hours, you will provide an opportunity for your body to add even more muscle mass.

Even though you might believe lifting heavy weights is the best method of building muscle, this isn’t always the case. Lifting light weight is also very important when it comes to building muscle. Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.

Now that you know how to effectively build muscle, you need to find the time to do it. Even if you pick one exercise and do it on your break at work, small and frequent workouts will help you to change your body in an amazing way. Use what you’ve read here to change your life for the better.

Three Questions To Answer If You Are Thinking About Varicose Vein Surgery

If you are one of the many who suffer from the varicose curse, you are not alone. Fortunately, there are now more ways to find treatment for your ailment. Technology and medical expertise has come a long way towards specializing in vascular treatment. However, as treatments become more common and more centers open up, you have to make decisions and choose from the best options. This is especially important if you are going to have surgery. Here are three questions to answer if you are thinking about varicose vein surgery.

Is it necessary?

It is not uncommon for hospitals and specialized treatment centers to jump straight to the option of having surgery. Usually going with this option makes sure the problem gets taken care of while also providing the hospital or center a sizeable profit. However, just because surgery can take care of an issue, doesn’t mean it is the optimal solution. There are various other treatment options that exist for a range of subtle differences when dealing with veins.

Laser Light Therapy: Laser light therapy is an option for those suffering from spider veins of birthmarks. During this procedure a strong light is used to create energy that gets selectively absorbed into the vascular tissue. This destroys this type of tissue only and eventually your body absorbs it. Several treatments are necessary but it is overall painless and easy to recover.

Endovenous Ablation: For a non surgical and more minimally-invasive option, endovenous ablation may be a good solution. In this procedure a very tiny catheter is inserted into the knee and into a problem vein. A fiber that emits radiofrequencies is funneled inside the entire length of the vein. This causes it to seal which allows for the redirection of blood and nutrients to other healthy ones.

Pick a quality doctor with experience.

If you have to have surgery and all other options have been exhausted, take your time finding the proper doctor to conduct the surgical procedure. A quality doctor will be well credentialed and have plenty of general medical experience but will have special training and specialization in the treatment of vascular diseases. Ideal doctors will have plenty of experience working under trained specialists and cardiothoracic and vascular surgeons as well as have numerous published articles and research in related fields. Overall, you want someone who has the experience to make sure your treatment starts and ends as easily as possible.

Support staff.

Many people overlook the importance of a high quality and helpful staff. There is nothing worse than having a procedure and being left with questions and concerns and having no ability to contact or reach your doctor or nurse for help. High quality treatment centers make sure their staff are well-trained, knowledgeable, friendly, and able to assist you with your recover needs after your surgery. This makes all the difference in having a wonderful experience that you can easily recover from, or having a horrendous one filled with complications. Do not overlook the importance of a well-organized organization staffed with great people.

Use these three tips the next time you are deciding on a treatment center.

Source: http://EzineArticles.com/9999926

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