Month: June 2017

How to Gain Weight Fast – Expert Advice

How to Gain Weight Fast – Expert Advice

The basic elements of muscle building techniques are simple: More calorie intake; Adequate exercise; and Good nutrition. Of course, throughout this process avoiding fat is essential, which means you need proper discipline when implementing these basic techniques supporting your efforts to gain weight fast. Staying […]

Dieting for Weight Loss – Heart Disease Prevention

Dieting for Weight Loss – Heart Disease Prevention

You are not alone, there are thousands of people who are struggling to lose weight just like you. Weve all heard of basic concepts for weight loss such as dieting for weight loss, exercising or even yoga. This article will give you are clear idea […]

Best Supplements for Muscle Gain

Best Supplements for Muscle Gain

Have you been looking for the best supplements for muscle gain? Finding the best supplements for muscle gain is not such a difficult task, but you do need to follow the right advice by experts in the field of natural bodybuilding. Some of the experts you might want to follow include professional personal trainers and competition experts such as Kim Oddo and Mike Davies; and IFBB Pro Figure and fitness athletes like Corry Mathews and Jenny Gates, in addition to nutritional pro experts like Hugo Rivera. Make certain you do your own research on them, but first read below for a quick summary of everything you need to know on the best supplements for muscle gain.

Here are some very basic tips to keep in mind as you find out more about the best supplements for muscle gain. First, you have to follow a guide to muscle building. Second, you need to use the best supplements on the market. Natural bodybuilding does not have to contradict using organic or natural supplements. Third, you have to know about the 5 most important foods for fast bodybuilding, and use them on a daily basis. Naturally, what you do on a daily basis becomes a part of you, so the foods you consume on a consistent basis are a part of your makeup. Remember, the old adage, ‘you are what you eat’. Well, in the case of body building, ‘you are the supplements you use’. So, choose carefully and do your research. Fourth, you have to know and set your priorities using tips and techniques provided by experts who know about the best supplements for muscle gain, and maybe even double check with your fitness trainer. And fifth, you should take a look at the top 10 best supplements for muscle gain, and learn how they can help you build and maintain a fit, healthy, and superbly pumped physique.

Before you begin your search for the best supplements for muscle gain, you must have an overall understanding and guidance to building muscle. Any good guide and trainer can educate you on these 6 essentials:

Workout Equipment: Most important under this category are blood pressure and heart rate monitors, in addition to home gyms and strength equipment;

Workout Accessories: You need belts and gloves, as well as straps, wraps, hooks and grips, as well as shakers, mixers, and bottles to stay hydrated and on the ball;

Vitamins and Supplements: You to look into sports nutrition, which will include protein intake, vitamins and minerals you need for muscle growth;

Healthy Snacks and Foods: You must eat Low Carb foods, along with protein bars, healthy chips and cereals, as well as desserts too. Make sure to enjoy your dessert time. Keeping a low stress level is great for muscle contraction and building a lean body. Bulky bodies are not so attractive and do not often win prizes if you are thinking of going into bodybuilding competition.

Fitness clothing and accessories;

Bath and Body: Care for your face, hair, skin, and teeth.

The next step is then to find the best supplements for muscle gain which will be right for your specific goals and body type. If you are a woman body builder, you should also note that the best supplements for muscle gain made for men may not have the same effect for you.

A word of warning before we reveal the best supplements for muscle gain: avoid the use of synthetic anabolic steroids and human growth hormones as they can have long term ill effects on your health, in addition to being prohibited drugs if you’re competing in bodybuilding events. Another important piece of advice is to make certain that the supplements you do use are not harmful to your health in any way, as different people have differing health needs. Now, the top 10 best supplements for muscle gain are as follows: Protein Powder; Fish Oils; Meal Replacements; Joint Health Supplements; Multi-

Vitamin / Mineral; Creatine; Prohormones; Nitric Oxide Supplements; Thermogenics; and BCAAs (Branched Chain Amino Acids). Before you run out to get the best supplements for muscle gain, consult with your trainer and make sure they are essential for your specific bodybuilding goals.

Best Supplements for Muscle Gain – Top 5 Foods & Supplements

Here are the 5 most important foods and the best supplements for muscle gain that you can use right now:

High Protein Foods include range-fed or game beef, Cornish hen, skinless chicken breast, Deli and skinless turkey breast, quail, duck, goose, emu, leanest cuts of beef and pork, well-trimmed leg of lamb, bison, rabbit, and chopped cuts of veal, in addition to most fish, seafood, nuts, seeds, egg whites, and plain eggs.

Protein Shakes such as protein bars, whey and casein protein shakes, egg protein shakes, soy protein shakes and bars, hemp and blended protein shakes.


Complex Carb and healthy fats that help your body produce testosterone, a major body building hormone.

Meal Replacement shakes are good if you do not have time to prepare your own meals. And these extra supplements, which are not essential, but may help you build muscle fast: Glutamine (for protein), BCAAs (reduces cortisol that is a bad hormone), Creatine (boosts energy), and Multi-vitamins.

To maintain your health, you should always double check the information you receive regarding the best supplements for muscle gain to make sure that your fitness trainer and nutritionist.

Your journey towards a complete change of your body shape and look is about to begin. You should know about and explore for yourself these 6 secrets of expert body builders:

Calories: It is extremely important to consume more calories than you burn. This is the fundamental law driving any muscle building program. If you do not consume enough calories, each day, you will not be able to build and grow muscle, no matter how hard you train.

Right Calories: You must eat the right type of calories, which are formed from eating foods in the following categories: High Quality Protein, High Fiber and Low Glycemic Carbohydrates, and Healthy Unsaturated Fats. Make certain that you are training hard while you eat all these proteins, as you do not want to get bulky before you start training. Stay lean and healthy, but know that muscle growth requires a healthy appetite.

Water: It is imperative to drink more water while you are training as it increases your muscle contractions, thereby helping fast muscle growth.

Progress: Keep track of your progress in bodybuilding by having a detailed record of your exercise routine and outcome of each daily workout.

Training: You absolutely must resolve yourself to train hard, and this means you should use a technique called Concentric Muscular Failure training.

Over Training: Avoid over training as your body needs lots and lots of rest. In fact, during rest time is precisely when muscle growth happens.

Some of this advice is pretty straight forward and simple. But the real secret rests in your ability to apply these techniques by taking consistent action based on these secret tips. Ultimately, your performance relates to how well you are able to stay consistent and work through your emotional, mental, and psychological makeup, all aspects that will affect the results of your body building program.

While the best supplements for muscle gain are easy to find, you have to keep in mind that you are an individual with specific goals and needs that may not match other bodybuilders. The best supplements for muscle gain are out there, but you have to consult with your coach, trainer, and nutritional expert to make sure that the supplements and vitamins you use are right for your body type and gender, and above all your goals as a bodybuilder.

How to Lose Weight Fast & Easy

How to Lose Weight Fast & Easy

Do you have a class reunion to attend? Have you been invited to the wedding of a business colleague? Do you want to know how to lose weight fast? Well, don’t sweat it. Losing weight fast, while not always recommended by medical doctors, is not […]

Yoga for Beginners – How To Get Started Now

Yoga for Beginners – How To Get Started Now

For those of us looking to start a yoga workout regiment, we expect that yoga for beginners can give us the basics we need to learn and provide a disciplined, yet soothing way of exercising. Yoga for beginners gives an opportunity to create a new […]

5 Most Effective Abs Exercises

5 Most Effective Abs Exercises

Many television ads these days show new products regularly, claiming to help you lose weight or gain flat abs in a matter of minutes. Whether your wearing a super cool abs exercising belt that does hundreds of situps for you in minutes or if your swinging from side to side using a simple equipment. You wont gain abs!

Did you know that about 50 percent of your body fat is actually below the skin? While the rest of the fat is located inside of your muscles. Doing crunches or abs exercises will not help you burn belly fat. It will only strengthen your ab muscles but they wont be visible due to the extra belly fat that is covering them.

The best solution to this is by burning your belly fat first. This can be done most effectively by doing cardiovascular exercises such as walking, jogging, swimming, aerobics and bicycling. Even physical sports such as tennis, basketball or football are great for burning belly fat, in fact any activity that can bump up your heart rate to its training zone. If you can maintain it for more than 20 minutes you are burning fat.

Once your confident with your body fat and feel ready to gain flat abs then you should focus on performing the bicycle exercise, vertical leg crunch, long arm crunch, reverse crunch and full vertical crunch. The American Council on Exercise (ACE) proved these 5 exercises to be the best ab exercises.

Bicycle Exercise

The bicycle crunch exercise is the most recommended abs exercise by the ACE study report. It is the best exercise for targetting the rectus abdominis (the six pack abs) and also the internal and external obliques (waist).

How to:

Start by laying flat on the floor with your back touching the ground. Place your hands behind your head without too much pressure. Then raise your knees to 45-degree angle and move your legs in a pedalling motion as if your riding a bicycle. Slowly touch your right elbow on your left knee and then your left elbow to your right knee. Continue doing for 1-3 sets consisting of 12-16 reps. Maintain a continuous breathing in and out process throughout the exercise.

Vertical Leg Crunch

Similar to the bicycle exercise, the vertical leg crunch also works on the rectus abdominis and the obliques. The vertical leg crunch build the muscles of your thighs while also building mass and tone.

How to:

You can use a mat for this exercise for more comfort. Start with your back on the floor and extend your legs straight up creating a 90-degree angle. Cross your legs and focus on crunching your core closer to your legs. Remember to exhale as you crunch. After crunch bring your back down again (dont let your head touch the floor). Repeat for 1-3 sets of 12-16 reps.

Long Arm Crunch

The long arm crunch is an extra twist to the traditional floor crunch as the long elevated arms stretch the lower lever abs adding a little more difficultly. While this exercises mainly focuses on the lower level abs, it is important to know that the rectus abdominis is actually a long muscle that extends from the lower chest to the pelvis therefore any exercise will work the entire muscle.

How to:

Start with your back on the ground and your knees up. Extend your arms behind your head while clasped. Lift your shoulder blades off the floor and contract the abs at your core. If you feel neck pain then use one of your hands to provide support at back of your head while other is still up. Repeat for 1-3 sets of 12-16 reps.

Reverse Crunch (laying down knee raise)

There are many vertical knee raise machine and accessories, you could even do them by yourself. Doing a reverse crunch will work on the same muscles as the the vertical knee raise by simply following the instructions.

How to:

Lie on the floor with your arms either on the floor or behind your head. Cross your legs or simply put them together. Then bring your knees towards your chest as far as you can, dont let them touch the floor to keep a tight resistance. For more tightness in your abdominal area you can reach your hands out over your head and hold onto something. Repeat 1-3 sets consisting of 12-16 reps.

Full Vertical Crunch

The full vertical crunch is also a strong exercise as it involves both the upper and lower body. Giving it the 5th most effective abs exercise according to ACE studies.

How to:

Lie on the floor with your legs straight up aiming for the ceiling. Then place your hands behind your head and slowly bring your shoulder blades up. This will tighten the abs creating a U shape with your torso. Repeat the exercse for 1-3 sets of 12-16 reps.

So by following these 5 most effective abs exercises you will start to see quick results and instantly feel more healthy and fit. If you are in the process of achieving belly fat loss first then make sure to always work on your abs at the end of your workout routine. This is because you are indirectly using your abs through out your exercises whether it be cardio or weight lifting, if you do them first you will wear them out making them weaker and tiring your entire routine, therefore it is a good idea to do your abs exercises last.

4 Ways Exercise Can Improve Your Life

4 Ways Exercise Can Improve Your Life

In addition to weight loss and fitness, do you know the benefits of exercise? Physical activity is good for improving overall health and reducing risk of heart disease, but there are even more benefits of benefits of exercise for the amateur athlete, pro athlete and […]

Online Weight Loss Programs: Are They Worth the Money?

Online Weight Loss Programs: Are They Worth the Money?

Online weight loss programs are intended to help people who wish to lose weight. The most interested thing about them is that they are operated online, which is so good for those who have busy schedules. These people can join them and start getting benefits. […]

Your Guide to Looking and Feeling Your Best

Your Guide to Looking and Feeling Your Best

Vigorous physical activity makes you fit and energetic. Working out is not just for people who are overweight but for everyone who likes to stay fit.

There are so many different ways to get into better shape. You can go for a run or take a walk every morning, play racquetball or any other sport with your pals or do outdoor recreation like bicycling. If a person wants to have muscle mass and look athletic, then a person can register and work out in a gym. People work out for several reasons. The primary one is that the person is too heavy and the only approach to attaining normal weight will be to reduce your calorie consumption and simultaneously undertake a regular exercise program.

The second reason that people have a fitness routine is that the person is underweight and the only way to attain normal weight is to get stronger through working out, along with adding calories to your diet. The third rationale behind people who do exercises is recreational and to stay in shape.

The best exercise approach should have both cardiovascular and weight training exercises. This helps consume calories and multiply the muscle to fat ratio. This will increase ones metabolism and help you gain or lose weight. Just like taking any medicine, you should first consult a physician before starting any form of exercise.

There are so many benefits of being active

1. It is the most approachable way to sustain and increase ones health and protect oneself from a assortment of diseases and premature disability and death.

2. Research has revealed that it makes a person happier and enhances ones self image preventing one from falling into gloominess or anxiety.

3. A physically active way of life makes one live longer than a person who is sedentary.

Starting an exercise routine for someone who has not done it before should be initiated gradually. Stamina will not be developed in a day and doing it over and over again will indubitably be valuable as you go forward.

It is also desirable to adopt a sound eating plan. You can go to a nutritionist or other health professional to come up with an optimal diet approach. It starts by evaluating the daily life and wellbeing of the patient before any program can be drawn up. Afterwards, this is completely implemented and advice is given. It generally consists of an eating plan and a workout plan. This need not involve paying for expensive supplements or the purchase of expensive equipment, although one is of course free to do so.

A high-quality food regimen should have nutrients from all the food groups. This is made up of two categories. The first class is carbohydrates. The carbohydrates that a person takes in should have minerals, fiber, and vitamins. These nutrients can be found in oats, rice, potatoes and cereals. The best carbohydrates still are obtained from vegetables and fruits since these have nutrients and enzymes that are crucial for an optimal diet. The second first group is fats which can be derived from a high proportion of omega-3 and omega-9 fats, as well as a sensible amount of fat from animal sources. Since fat contains more than double the number of calories as other food, it should be taken in lesser portions to gain or lose weight.

Another way to stay well is to give up some bad habits. Many people smoke and drink alcohol. Smoking has been demonstrated to cause lung cancer and other diseases as well problems pregnancy. Excessive alcohol intake has also been demonstrated to do the same. For nonsmokers, it is smart to avoid people who do since studies have shown that nonsmokers are also susceptible to getting sick from secondary smoke inhalation.

Body Weight vs. Weight Training?

Body Weight vs. Weight Training?

I have a confession. About a year and a half ago I drank the crossfit kool-aid. I was obsessed with it! I mean, I was the person that they make fun of in all those buzzfeed videos. Well maybe not that bad but still. I […]