How to Gain Big Muscles

Muscle building is directly beneficial to both mental and physical health. Health studies have proved that fit people live prosperous and long life as compared to weak or overweight people. Almost every man wants to build strong muscles to impress his surroundings. But everyone can’t achieve muscle goals because they don’t know how to gain healthy muscles and strength. In this short muscle informative article, we will share effective tips that will surely help in achieving strong muscles.

Usually winter is known for improving muscle mass in bodybuilding. Eating lots of carbs, proteins and fat stimulate muscle mass growth effectively. Diet plays vital role to increase energy levels that allow you to work harder and longer. So it means diet is directly effective on workouts. Protein rich foods are ideal for muscle building. For example if you are weighing 155 pounds then you must eat same amount of protein. It is protein that builds muscle and improves body strength. Healthy fats are also important because our body use them as fuel for physical activities. Therefore, you have to consume adequate amount of fat for muscle building. In the absence of carbs, body use protein as a energy source which results in muscle loss.

Rest is another most important but neglected aspect of bodybuilding. After exhausting routine, naturally everyone wants to take some rest. After performing workouts, muscle needs rest to recover and repair. You can’t run anything over its capacity then how can you continuously perform workouts without resting? Sleep and rest between workouts are two different types of rest. 3 to 5 minutes rest between workouts helps your muscles tissues to repair and prevent you from serious injuries. A sound sleep aids your muscle to nourish properly. Growth occurs in our body while sleeping. 7 to 9 hours sleep can effectively improve your muscle mass and mode. Furthermore, sound has great effect on boosting testosterone hormones in the body.

Without weight training muscle building is impossible. But it is important to know properly about lifting weight. Many gym freaks try to life heavier weights more than their strength which results in muscle injuries which can end your muscular body dream. Start with light weights so that your muscles can adjust to it. Gradually increase the weight which in turn improves strength and muscle mass. Remember free weights are useful than weight machines. Light weights with maximum reps and heavy weights with minimum reps are recommended for best results. Short intense workouts are effective as compared to long workouts for calorie burning and getting lean muscle mass.

7 Testosterone Boosting Foods

A male hormone testosterone has numerous health benefits for every man. The hormone is naturally produced in our body. The production is at its peak when we are passing from puberty but with growing age it becomes low. Low T-level results in low sex drive, energy, strength and muscle mass. There are various ways to increase the production of testosterone in body. We will share seven testosterone boosting foods with you here.

1.    Lean Meat

Lean meat is full of protein, saturated fat, zinc and other essential nutrients. Zinc and protein are very important to increase testosterone hormone naturally. Muscle builders love to consume large amount of protein to gain big and strong muscles. Protein rich foods like lean meat are best to enhance testosterone. Saturated foods are also excellent source for stimulating testosterone production.

2.    Broccoli

Health researchers have proved that heightened estrogen levels cause accumulation of fat and thus prevent muscle growth. Broccolis contain indole-3-carbinol that cuts estradiol in half for man. Eating broccoli can effectively increase the level of testosterone in your body.

3.    Oysters

Oysters are rich in protein and zinc. Try to include oyster few times a week in your diet plan. This will not only increase testosterone but also nourish your muscle mass effectively.

4.    Cottage Cheese

Cottage cheese is full of low fat with adequate protein level. Eating 1% milk fat cottage cheese can help your body to produce maximum testosterone hormones.

5.    Eggs

Our body synthesizes testosterone from cholesterol. Eggs are rich in cholesterol which is good to testosterone production. Egg is used in our routine diet very commonly. Starting your day with an egg in breakfast can be very useful for T-levels. Bodybuilders eat 3 to 6 eggs in their daily diet because they are cheap and high in protein.

6.    Garlic

Garlic along with protein diet is one the best combination for boosting testosterone levels. Garlic is gifted with chemical diallyl disulfide effectively stimulates hormone production in the body.

7.    Bananas

Enzyme bromelain is present in bananas which is excellent for boosting man’s libido. Banana is also full of vitamin B such as riboflavin which is important for producing manufacturing process.

Remember these foods are ideal for increasing testosterone but it does not mean that results will be shown in one night. You have to eat consistently these foods to gain maximum benefits. Getting a fit body is tough but once you reach it then you can enjoy life to its extreme limits. Therefore selection of foods in your diet is vital and you can simply improve your energy levels, sex drive, and muscle mass, mood and strength with them.

12 Plant Based Proteins

Benefits of Walking

6 Healthy Eating Tips to Get Fit Body

 

Fitness is not just about measuring your figure but also plays significant role in health. Bad eating habits along with unhealthy foods are the prime reasons of human sufferings. Blood pressure, diabetes, heart diseases and many similar problems are very common nowadays due to unhealthy diets. It is very difficult to perform proper exercise or other physical activities to stay fit and live a healthy life. But with ideal dieting, you can manage to prevent yourself from many health problems. We are going to share few clean eating habits to keep mental and physical fitness.

1.    Never Skip Breakfast

Almost every health expert will mentioned not to skip breakfast. Breakfast is the first and most important meal of the day that refuels your body after long fasting. Also it improves your metabolism and helps to control food carvings. Such factors are very useful to maintain healthy weight.

2.    Fiber is Important

Fiber is essential to stay healthy and fit. Fiber is the toughest food component for digestion and body needs to work hard to break it. It improves fat burning while creating long fullness feelings. It is also very helpful to remove toxins from human body. Beans, vegetables, whole grains and fruits are best fiber suppliers to keep you energetic.

3.    Plan your Diet

Bodies are trained in gym but made in kitchen. 24/7 gym is not going to rock your body without proper diet plan. You have to eat diet with healthy fats, proteins, carbs and fibers. The best thing is to plan your diet so that you can control your appetite and supply essential nutrients to your body.

4.    Drink Maximum Water

Water is the best friend of health. More than 50% of our body is made up of water and is known as the most important aspect of life. Unfortunately we prefer to use sodas, iced teas and other carbohydrate drinks. Drinking maximum water helps to promote healthy body functions. Water is important to keep body hydrated and energetic. 8-10 glasses of water are recommended for best health benefits. Don’t exceed the amount more than a gallon because excess water can dilute body’s electrolytes.

5.    Avoid Sweets

Candies, cookies, crackers, chocolates, chips, soda and ice cream are some of the most used foods but they cause many health disorders. They are rich in sugar, fat and sodium content which can lead to weight gain. Try to use health alternatives for such foods.

6.    Cook Your Meals

In today’s modern world, packaged and ready to eat meal are used to save time. Such type of foods contain artificial additives and preservatives to make them last longer. These preservatives are rich in fat and sodium content. Home cooked foods are ideal to live healthy and prosperous life. Also these foods prevents weight gain. Processed foods contain unsaturated fats that results in weight gain and other grisly health disorders.
 

Benefits of Water

Healthy Eating

Orange and Cranberry

The Two Basic Steps of Getting Six Pack Abs

 

How to get six pack abs is a question hitting the mind of every fitness enthusiast. Getting a fit toned body has its own benefits both mentally and physically. Most people just waste their time as they don’t follow the right rules of getting a fit body. Everyone has six packs naturally but high fat ratio on the body hides it. All you have to reveal them through various techniques. We are here to share some useful and best tips that will surely lead you to a toned six packed body.

1.    Nutrition

The first step to focus while aiming for six pack abs is nutrition. As we mentioned earlier that six packs are naturally present on human body but fats cover them. Perfect nutrition is the most important and basic step towards six pack abs. First you have to plan five or six small meals during the day. This meal frequency will boost your metabolism and also prevent the body from storing fat. Foods with high calories encourage fat gain and should be avoided. Candy, pasta, soda, processed foods, white bread, sugars, ice cream, hydrogenated oils, desserts and alike foods are main obstacles between your six packs. The best foods in six pack journey are skinless chicken, water, green tea, natural peanut butter, fruits, vegetables, eggs, nuts, olive oil, whole grain bread, fish and oatmeal. Green leafy vegetables and fruits are probably best diet for fitness enthusiast as they supply essential minerals and also prevents from over eating by keeping stomach full for long time. If you want to six pack abs quickly then you must follow the stick diet routine. Drink maximum water to avoid dehydration. A cup of green tea after every meal can be very effective for metabolism boosting.

2.    Exercise

There are main three types of exercises that should be followed. These exercises include Cardio, abs exercise and Weight training. All you need to perform them in 4 to 6 times in a week. Running, biking, walking, swimming are some of the best cardio exercise. No matter which one seems suitable to you but consistency is the main thing. The prime thing in cardio is by performing in bursts. Walking and running for sixty seconds should be followed by 15 seconds sprinting. If you can repeat this for 10 to 15 times the surely you will observe results in few weeks. Weight lifting is another effective exercise for getting six pack abs. 3 pounds of muscles can effectively burn calories that are equal to one mile jogging. Abs exercise is the third step to get a toned body with six pack abs. You can find best and effective workout plans on internet.

In simple we can say that these factors are vital for achieving fitness goal. A well planned diet plan is important because less fat means maximum benefits. Workouts or exercise are significant because they help you to burn the excess fat and modify your body into desired shape. Missing one of them means you are going in wrong direction. Eat, work, train, sleep and repeat to get lean muscular body with prominent six pack abs.
 

How to Burn Calorie and Boost Strength

Six Pack Fitness Fact

10 Weight loss Mistakes

Why You Must Eat One Avocado a day?

5 Health Rules

Green Tea Benefits

Fitness Fact

Top 3 Weight Loss Tips For Women

 

Women are more conscious about their body as compared to men. Woman’s body is different from man so it she needs different diet and workout tips to lose weight and get in shape. Diet is the most important aspect of every weight loss plan but it doesn’t mean to neglect workout plan. This article will guide you properly how to lose weight without affecting your health.

1.    Drink Maximum Water

Water is best gift of nature but very few people know that it helps to lose weight very effectively. Drinking maximum water removes toxins from your body. Health experts recommend drinking six to ten glasses of water for losing weight. Another benefit of water is that it prevents your body from dehydration. You can add some green tea and lemon to warm water for improving metabolism. Best metabolism means rapid weight loss which can be achieved with both green tea and lemon. You can use lemon with salads and a cup of green tea after every meal.

2.    Minimize Carbs in Your Diet

Weight loss is impossible without eliminating extra calories from your daily diet. For example, if your intake is 500 calories per day then you have to reduce it to 250 and then so on. Remember that suddenly minimizing the caloric intake can cause negative health effects. Replace fatty foods with vegetables and fruits because they supply important nutrients and minerals without increasing fat. Fruits and vegetable salads can help you to keep your stomach full for long time and also can prevent you from eating excessive foods. Don’t compromise on your breakfast because it the first and most important meal of the day. Latest health research has proved that people without breakfast are more exposed to diseases like diabetes. Fruit or vegetable salad is best for your lunch and also try to take some low calorie dinner at night.

3.    Run to burn

Running is one the best exercise for burning excess calories. Morning is probably best way to burn calories and also gain uncountable health benefits from fresh air. If you don’t have enough time or can’t wake up at morning then evening jog can do it for you. Walk 8kms per day and if you want maximum and quick results then run for 2kms after walk. Swimming is another best exercise recommended by weight loss experts. Swim for 3 to 5 days in week because swimming includes almost every part of the body muscles. Take a long cycle trip at the weekend which can remove stress from your mind and also aid in weight loss. Cardio exercises are most effective for burning calories and stimulating lean muscle growth. Squats and bench press are two effective ways to get your body in shape by removing extra body fat. Remember that you can’t achieve weight loss by following single rule. You must plan proper diet routine with daily workouts to gain attractive body with flay belly.