Category Archives: Fitness

The Cheat To Gaining Muscle Fast

The media and even brands of clothing has created an unspoken standard of beauty for men. Muscles equate to masculinity and that it does a lot in making you look more attractive to the opposite sex. Gaining muscle is more than just gaining weight. A lot of people think that it is easy for slim men to gain weight because all they need to do is eat. This notion is wrong because gaining muscle mass does not only require people to eat more but it requires them to eat right which in almost all circumstances is challenging.

The amount of exercise has to be targeted so as the muscles are stimulated to grow without exhausting the reserved calories and proteins required to build it. A common mistake of some body builders is to work themselves to exhaustion. Instead of stimulating muscle growth they trigger a protein breakdown from the muscles to supply the energy required. The right amount of exercise and proper diet are the key elements in achieving muscle growth.

Some people want to see the results fast. It is not impossible but the amount of work involved is numerous and the level of dedication required to achieve it is at its highest. Here are some tips that will help you gain muscle fast.

Work on Increasing your Testosterone levels Naturally

Testosterone is the male hormone responsible for muscle growth and sex drive. It is the hormone responsible for your manly features such as your chest hair and side burns. While there is a faster way to increase your circulating levels of testosterone by taking steroids, this method is also associated with a lot of side effects which is why increasing your T levels naturally is the preferred way. You can do this by consuming vegetables such as broccoli and cauliflower. Green tea has also been shown to improve T-levels by reducing circulating estrogen. Having enough sleep and high intensity interval training will help you boost your T-levels.

Consume Protein

You will not gain muscle without protein. Begin by improving your natural intake of protein rich foods such as meats, fish, eggs and other poultry products such as milk. You can supplement this with synthetic protein such as whey protein shakes and amino acid supplements.

Adequate Exercise

The last and final step that will ensure muscle growth is adequate exercise. The word “adequate” is important because it means that you need just the right amount of stress on your muscles to stimulate it to adapt and growth. The amount of weight you lift and the frequency of contractions per set as well as the number of sets dictates the amount of stress you put on your muscles. Controlling these values and gradually increasing them as you move along is the best approach used to achieve optimal muscle growth.

There is no short cut in achieving your fitness goals. Hard work and determination is rewarded with success. A similar concept applies in health and fitness. Your bodyweight goal will remain a dream unless you put the right amount of effort into it.

How To Increase the Speed on Your Sprint

Fitness has been an important factor in evaluating the lifestyle of a person. In order to assess fitness is to prove yourself that you can face obstacles and trials. One of these obstacles is sprinting where one would run at top speed for a short distance. This is used for events or sports that require running to be able to not be caught by the other contestants or to be able to catch other contestants. To run at top speed even for ten seconds would already deplete your energy which is why it is usually used for the final length and this is also to be done on your best shape and form due to all the factors and angles of your body that could lead to certain incidents if you will not prepare yourself for the sprint.

If you are looking for the top workouts for sprinting then you should first look at yourself because if you were not prepared physically and mentally for the task then the workout would fail. As long as you put it into mind that you would do the workout and have no doubts then you would be just fine. One of the most basic in top workouts for sprinting is naturally to run and jog daily making it a routine to build up stamina because according to researches sprinting would last for a maximum of 30 seconds for people who are truly fitted due to the fast depletion of energy. Building stamina is one good way to prepare you for a sprint.

Line hops are also a good workout for sprinting because it provides balance in order for you to stay at form during sprinting. Through line hoping that you can also improve the reflexes and flexibility of your feet to immediately react when it reaches the ground. Skipping is another good workout because not only is it not a strenuous workout but it also uses your most of your lower half body which is effective for building up muscles so resist sprain and injury during a sprint. Rocket jumps are also good to build leg muscles for in this workout it would require the usage of leg strength for every jump. Basically, all the top workouts for sprinting are to improve your lower body and the list could go on and on. You can also make your own training regimen as you improve or depending on what fits you best.

The last workout and most important workout is not actually a workout but it is to rest your body. To be able to sprint at your fullest potential is to not over exert the body during your workout because stress can build up in the body, which would lead the deterioration of your performance during a sprint. Also, never forget to also eat healthy food for food is your source of energy not only for sprinting but also for your entire workout. Lastly, never give up because as long as you never give up, there might reach a time where you can even sprint for a minute.

Crush Tryouts With These Basketball Trips


basketball-trainingBasketball is a world famous sport in which it is a five on five team game where the goal is to shoot a ball to the basket on the opposing side. The team with the higher score wins. It may sound simple but it is actually a complex team sport where both teams must endure a 48-minute game and running on a long basketball court which requires endurance and stamina. It is also a contact sport where bodies will be hitting with other bodies. To be able to become prepared for a basketball game is to have a workout.

To be in top shape means to have the top workouts for basketball. Basketball being a physical sport means to build both lower and upper body strength. Before taking any of the main workouts, it would be advisable to do preparatory exercises to prevent injury and sprain in the muscle areas. This also warms up the body and looses the muscle to set it up for the main workout.

Since one of the most basic needs in basketball is strength then it would be best to have strength training, which a full body workout mainly is. It may include bench presses, squats, plate twist, and many various strength training that would require the entire body to function. This is typical since to play good basketball it is required to use the entire body.

Since it is important in a basketball game to have stamina and endurance, it would be fitted to build it too. To build these, you can put it in the workout to have a ten-minute jogging session while having a sprint from time to time. This does not only build stamina and endurance but also builds the muscles on the leg area. To also improve leg strength, you can do box jumps, jump rope, knee tucks, line hops, and other leg related exercises. It may be true that the upper body is key in basketball since it is the part of the body that passes and shoots the body with strength and finest but the lower body is just as important since with great leg strength that you can get through opponents easily and that you would not easily fall for crossovers made by your opponents.

Moving on with the upper body workouts, it would include pull-ups, push-ups, dumbbell shoulder raise, and many more. There are a variety of upper body workouts for basketball, as long as you would not feel some great discomfort from the workout wherein you would feel that there is some injury in your body then it would be all right. It is said that no pain, no gain, which means that in order to gain the body fitted for basketball, you should first experience the pain of training your body.

A workout is good for the body as long as you keep it at your limit. Learn to also rest your body from time to time in order for it to absorb the entire workout you have done. Do the basketball workout you seem fit and become a famous basketball player that can withstand the pressure of basketball.

The Guide to Lean Eating

When experts say that abs are baked in the gym but prepared in the kitchen, they speak a scientifically grounded truth. While it is true that your curl ups and your ab exercises bring out the six pack from their years of dormant hiding, this growth cannot be facilitated with the right elements taken from the food that you eat. Your diet plays a huge percentage in the achievement of your fitness goals so it is important to put much focus and consideration on what you eat when planning to lose or gain weight for the better.

While it is true that society is exerting a lot of pressure on women by dictating certain unspoken standards of what is beautiful and not, a similar pressure is being put on men. Media has long been advertising that a man should be muscular in order for him to be attractive to the opposite sex. It does not help as well that Calvin Klein uses a lot of fit and muscular guys as endorsers because it only cements the standard that dictates men should have muscles to be sexy.

There are ways to gain muscle but it requires huge changes in your diet. There is a concept known as lean eating that when partnered with the right levels of physical stress and exercise can trigger massive muscle growth. Here are the basics of lean eating that should steer your diet to the right path.

Calculate your Calorie Requirements and Stick to it

Having excess calorie intake will result into more fat deposition which will encourage your muscles to continue hiding and hibernate. To avoid eating excess calories you first need to determine your daily requirement. This can be done by consulting a dietician or calculating it yourself by noting your usual activities every day. Once you’ve determined your calorie requirement, then stick to it and ensure you do not go over the set limit.

Consume more Protein and Less Carbs

Protein is the muscle forming element that you need to consume and digest to achieve project Adonis. The right sources of protein without the excess carbs can be difficult to purchase so it is recommended that you prepare your own food. It is difficult to buy a patty without the bread that makes it a burger. Mushroom is a good protein source but not when it’s on a pizza.

Sufficient Intake of Healthy Fats

Eliminating fats in the diet is fatal for every male body builder wanting to build muscles. The reason is simple, fat is the building block that makes the male hormone testosterone. Without testosterone you are bound to build zero muscle, pack on more fats in your midsection, and experience libido problems such as erectile dysfunction. Focus on eating healthy fats that can be found on coconut, bacon, avocado and almonds. These fats are easily digestible and converted to a usable form.

Lean eating is not a one-time task that you only do once to generate the result. It is a constant practice that must be fed with effort and determination every single day. When maintained for a sufficient period of time, you get rewarded with the results.