How To Gain Weight The Natural Way

Your reason why you want to know how to gain weight might be it is recommended by your doctor or you find your thinness undesirable or irritating.

If you really want to know how to gain weight the natural way then you have to remember that you have to do it right. Consuming soda and donuts may help you gain the extra weight that you want but that is not healthy and it does destroy your health.

You don’t need an unhealthy belly fat. Now let’s look at several effective ways to gain weight without ruining your health at the same time.
Whoever wants to gain weight must be eating banana daily in the morning with a glass of warm milk would be a great start. Bananas are full of calories and contain in high amount of carbohydrates and potassium that will give you instant energy.

 

Potatoes are loaded with carbohydrates. All forms of this stuffy food have big impact on weight gain. You can grill or bake potatoes with butter. People who eat potato chips and French fries tend to gain weight faster. If you like you can make potato salad. Peel and slice potatoes, boil them and mix them with high calorie ingredients like butter, mayonnaise and veggies.

Peanut butter is a yummy spread for toast and bread. Feel free to for this high-calorie and nutritious food if you want to gain weight. Apply it on your whole wheat bread for breakfast and how your weight will increase in a short period of time. According to www.healthytips.in one serving of this salty spread will provide you with 192 calories and has higher levels of protein. Eggs contain a good amount of fat, calories and protein which are popular ingredients for weight gain.

Consuming egg whites everyday can give you strong muscles and essential protein and energy. For better results, eat more of the egg white than the yolk, as the former increases your cholesterol level.

The quantity of sugar, fat and protein impacts your weight greatly. Since yogurt is a high-protein food, you will feel fuller for long. Fruit based yogurt is said to have 118 calories, consume it in your daily diet for increased weight. Bagels are made from whole meat; sesame and bran that add some kilos to your body.

 

Besides, it provides necessary carbohydrates. You can use jams, peanut butter, margarine or honey to eat loads of calories and proteins. Cheese comes in many delicious varieties, so you can pair it with your favorite dish. It has all the nutritional benefits o f milk products. Most of the cheese varieties contain high amount of fat. One serving of cheese can add 69 calories because it is made from concentrated milk that provides proteins, calcium, cholesterol and fat to the body.

Soybeans are jam-packed with high calories, protein, calcium, fiber, vitamin B, and iron. It is highly delicious and nutty. It holds all the amino acids, which a human body cannot produce, so it is considered to be a complete protein element. Regular workout boosts up your metabolism and stimulates your appetite that will automatically increase your intake of food.

Being skinny does not always mean that you have to stay away from exercising. In your quest on how to gain weight the natural way it is very important to complement your diet with some regular exercises. You can do light aerobic stretching, strength training and cardio vascular exercises. Brisk walking, cycling, swimming and dancing will also help you in gaining weight.

Beginners’ Four Fundamental Movements How To Build Muscle

Going to the gym for the first time? Are you having second thoughts because you have no idea what you need to do on how to build muscle? Then try these beginners’ four fundamental movements on how to build muscle. 

 

 

When trying to build some muscle most people stop because they have this mentality that results will be difficult to achieve and that the trainings would be complicated. This article will be your guide or eye opener that building muscles can be done with basics exercises together with proper amount of work and recovery.

Begin with a squat. Even if it is considered by many as a leg exercise but actually it is a full body movement that works with every muscle group in your body. It is the most useful exercise you can do when it comes to strength training. According to Amanda Woerner from dailyburn.com it is a basic move everyone should master.

 

You can start with your body weight or with a barbell on the support of a power rack at about your shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack. Letting it roll toward your fingers-this is where it should rest throughout the exercise. Squat as low as you can and then drive with your legs to return to the starting position.

Next would be glute bridge chest exercise. This exercise works with your hamstrings, glutes and chest.  Start on your back with your knees bent and your feet hip distance apart while holding weights by your chest. Then squeeze your glutes as you push your pelvis towards the ceiling, coming into abridge. You must keep your ribs aligned with your pelvis. While holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 12 reps. then you can lower your pelvis down to the mat to complete the set.

 

Third on the list would be dumbbell triceps extension. This workout focuses on the triceps equally as it involves holding weights in your both hands and extending your arms over your head. In this exercise, your abs should be kept engaged to avoid arching your back. For this exercise you need to use a seat or weight bench with an adjustable seat to provide support to your back. It is advisable to start with light weights. Sit on a bench and holding the dumbbell with both hands; carefully lower it behind your head.

While lowering the weight, ensure that it is even with the lower part of the back of your head. The weight should not fall too far to cause over-exertion on the triceps during this exercise. Raise the dumbbell back to extend your arms and repeat for 1-3 sets of 10 to 16 repetitions.

Last on the list would be single-arm dumbbell row. A beginner level exercise on how to build muscle that targets your entire back. It also strengthens the chest muscles and triceps.  You can do single-arm dumbbell rows by using an exercise bench, box or a stability ball. Using bench or box is much better to lower the risk of being injured because the move needs proper balancing. Once you are warmed up, stand beside the exercise bench and place your left knee on the bench.

Bend over and place your left hand on the bench too. Grip your dumbbell in your right hand. Keep your right hand straight, palm inwards.  You have to pull the dumbbell towards your chest by bending your arm at the elbow. Keep your arm near your flank and the elbow pointing backward.  Lower the dumbbell back to the starting position. Do 2 sets of 12 repetitions each side. You have to get it all right for it to really work for you.

The Best Fitness Workout You Can Do Anytime

Too tired or too busy at work or with your kids and can’t find time to visit the gym for your fitness workout? You want to stay in shape and get rid of the extra weight you gain? Have you been looking for short and simple fitness workout that you can try despite your busy schedule? If your answer to these questions is yes then you might want to try some of these best fitness workout you can do anytime.

These short, simple and stripped-down routine is the best fitness workout you can do anytime. You can stick with this program or you can choose to add in some challenging option for faster and better results while keeping your fitness workouts short and convenient.

 

To start, you need to incorporate this simple exercise routine into your life which is the prisoner squat. You need to place both of your hands at the back of your head, just like a prisoner being arrested. This action will force the back to arch then creating a tall posture that produces additional benefits to abdominal stabilization.

Its posture and mechanics create tension along more muscle chains than classic isolation than the usual squat routine. Prisoner squats are good for mobility and flexibility.  To make this work out even more effective you can use a filled backpack and must keep in mind the correct execution that’s a tip from homegym-exercises.com.

 

 

One of the basic fitness gym workout class moves that a lot of people forget about as they go on searching for the new best thing to help them burn fat and get sweat is the jumping jacks. It has many variations and one of them is the seal jacks. Seal Jack is a great jumping jack variation to work your arms in a different way than the basic jumping jack movement. You can use Seal Jacks to wake up your upper back if you really concentrate on using your back to open your arms out to the sides. You can start by standing with your fit together and your arms together out in front of you at shoulder height.

Place your pals together. Then jump your feet out wide and open your arms out to the side at shoulder height. Quickly jump your feet back in and bring your palms back together. Keep your arms at about shoulder height. Repeat it as many as you can and move quickly as possible.

 

Lateral jumps are advanced exercises that you can use to develop your power and agility. It will have you jumping into the air but also the sides. You can jump to your right side and land on your right foot then bounce back off your right foot and jump back to your left to begin the next repetition.

The last on this list would be the burpee. Burpees are full body exercise which is essentially works with every muscle in your body. You are burning more calories in a lot less time. They boost your endurance and strength which will aid with your daily activities or will further improve you with your physical training. It can also be done anywhere considering you are only using your own weight.

Triceps, biceps, quadriceps, deltoids, hamstrings, and gluteus maximus are just some of the muscles burpees work with. Start by standing with your feet hip apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press upposition and lower your chest to the floor. Push your chest back up to the press up position; thrust your feet forward so you are back in the squat position. Finally jump up and raise both hands over your head.

Keep in mind that the following fitness workout I just gave you may not give you a impressing transformation in a week or even a month but as time goes by you will see the change that you want. Even if it’s simple, I’s still a full body routine than can help you become one of those people who are in great shape despite the fact of being busy.

Discount Supplements In The Form Of Protein Bars You Can Make At Home

Protein bars have effective and proven health benefits.

They are not only an easy way to meet your body’s daily protein requirement but also provide muscle enhancing proteins.

It is also an ideal meal replacement for a person who wants to lose some weight. Protein bars are high protein, less carbohydrate foods that are consumed mostly by athletes, body builders, and weight watchers just like you. They are a popular post workout food as they supply proteins needed for muscle enhancement without the extra calories. It is convenient and non-messy snack that could be in your list of low cost or discount supplements. 

 

The four basic ingredients you need in making your own protein bars are oatmeal, nut butter, cream and protein powder. You just combine it all, chill overnight and slice into bars. It gives you the advantage of having complete control over the ingredients and you can include or exclude the foods you like and dislike.

You can also adjust the calorie and macronutrient in line with your nutritional needs. It is a lot cheaper and you can pack in micronutrients with different fruits, vegetables and nuts.

 

Let’s start the list of discount supplements in the form of protein bars you can make at home with healthy matcha green tea fudge protein bars. Matche is making waves everywhere, and now you can add it to your protein bars. Green tea is known for ultra-high antioxidants levels and the caffeine may help you keep going topped with chocolate.

Chocolate peanut butter protein bars are incredibly easy and filling with rich peanut butter flavor. If you are a vegan according to dailyburn.com you can replace whey protein powder with a plant based variety and use maple syrup instead of honey. It would make a great post-workout or breakfast on the days when you don’t have enough time to even prepare and oatmeal.

German chocolate protein bars is made both with cocoa powder and nibs, perfect for those chocoholics out there. Protein powder isn’t reserved for post-workout smoothies. These bars combine vegan protein powder with crunchy almonds for a huge protein pay-off – almost 13 grams per bar and its called vegan chocolate almond protein bars.

 

Strawberry protein bars, these protein bars are the perfect bars to make in the summer, when strawberries are in their prime. They are especially delicious if you keep them in the fridge and enjoy them cold after a good workout. It could be make out from fresh strawberries with strawberry protein powder with 17 grams of protein per bar.

Raw green hemp protein bars are pack in nutrient-rich ingredients like hemp protein, dates, chia seeds and cacao powder for a healthy twist on the chocolate protein bar. This recipe uses a food processor, so you can pulse the ingredients to whatever crunchiness level you like. You can top it with pumpkin seeds.

Fuel-to-go homemade protein bars are made out of four varieties of seeds, two different berries and some crisped rice, these bars is a jumped packed of a lot of flavor into a small package. They come together the same way as traditional Rice Krispie treats but with peanut butter rather than marshmallows.

Nourishments from natural foods is still the best but the protein bars mentioned in this discount supplements list helps those people who is unable to meet their nutritional requirements from a natural diet. Protein bars between meals can also help control your appetite, just don’t overdo it.

How To Gain Weight And The Foods You Need To Eat

How to gain weight is as difficult as losing weight. There are genetic factors that are involved in a person’s build. Which is why persons who are naturally thin has difficulty in adding some weight. Principles in gaining and losing weight have a lot in common.

There are many reasons why you may find it hard to gain weight. This includes genetics, eating disorder, substance abuse, serious medical condition or even over exercising. You might need to have to consult your doctor before doing this to be sure that you are on the right track and that you weight gaining plan is healthy and suitable for you.

 

When your energy intake is less than the energy you use you are underweight and there is a need for you to eat more so you can gain weight. According to family doctor.org people who are underweight typically are not getting enough calories to fuel their bodies. They may also be suffering from malnutrition because they are not taking in enough vitamins and minerals from their food and may suffer some illness like inhibited growth development, osteoporosis, weakened immune system, anemia and hair loss. That is why I will help you on how to gain weight and the foods you need to eat.

 

 

To start with, you need to increase your appetite by eating more to gain weight. You need to do it step by step like adding more rice than you normally consume. You could also start with fruits by eating an extra one every day. Milk can be a good source of protein and carbohydrates along with many other nutrients making it great for weight gain. Don’t forget to include this on your diet.

Consider eating nutrients rich foods like whole-grain breads, pastas and cereals, fruits and vegetables, dairy products, lean protein sources and nuts. When you are trying to gain weight forty percent of your diet should be consist of carbohydrates and potatoes can be a good source of it. It also has amino acids like glutamine and arginine which makes it a good food option to those who wants to gain weight. One fruit that is highly recommended to be in your weight gain diet plan would be bananas. A single banana can contain up to 105 calories and give you an instant source of energy. It is also rich in carbohydrates making it a great food to have to replenish you after a workout.

 

Avoid or don’t you dare drink diet sodas, coffee and other drinks that have few or little nutritional value. Instead, try healthy fruit shakes and smoothies made with milk, fruits, fresh or frozen juice. Enjoy your snack time with foods that contain plenty protein and healthy carbohydrates like protein bars, peanut butters, cheese and dried fruits. Try adding toppings for your dishes for added calories. This could be cheese in casseroles and scrambled eggs.

Eating an ice cream or a slice of pizza occasionally would be fine but put in mind that most treats should be healthy and provide nutrients in addition to calories. Strength training like yoga can help you on how to gain weight by building your muscles up. So do some exercise because this may also help in stimulating your appetite.

How To Build Muscle Even If You’re a Vegetarian

If you are planning to build up your muscle mass then protein is really essential. But what will you do if the most common source of protein like meat, poultry and fish is not part of your diet.

 

As a vegetarian, how can build muscle if you are someone who lives on a diet of grains, nuts, seeds, vegetables and fruits, with our without the use of dairy products and eggs.
You may not know it but there are many vegetarian athletes out there and they consume enough quality protein even with their preferred diet. How to build muscle even if you’re a vegetarian should not be a challenge or an impossible task that you consider in failing. Hence, you should enlighten or educate yourself to the right things you need to do successfully build your muscle mass.

 

Like just everyone else you need to have proper nutrition. It goes down to the basics when getting enough protein in to your diet.  Eat a lot. Eating quality whole foods and consuming an adequate quantity to bring out the kind of muscle gain you want to experience. Because according to www.bodybuilding.com vegetarians like you can build muscle and strength just like meat eaters.

As you continue with you intense weight training program it is a good idea to make sure you consume more of the protein dense food like beans, nuts and seeds. You can swap your water with a simple protein shake. Adding a scoop of protein powder to the water you drink every meal time is an added 20 grams of protein in your body without a sweat. Stop using oils instead try using seeds and nuts. Instead of preparing a salad with olive oil prepare it with almonds, about ¼ cup and you now have 10 grams of protein. An oatmeal with cashew butter is better than with margarine.

 

If you need supplements then grab one. There are supplements that are plant based anyway. Zinc, selenium, vitamin B12, vitamin D, carnosine, creatine, carnitine, taurineand choline are some of the supplements that can help you. Beans are rich in protein so make sure you always have one. It can be cooked, frozen or canned.

Watch out for the following micronutrient deficiencies because this may have an effect to you and on your training on how to build muscle. These are iron, calcium and zinc deficiencies. Iron deficiency anemia is a reduction in the level of red blood cells and oxygen in your body.  You may experience pain from trigger points to your muscles and you might have the need to stop with your training.

Calcium acts as a natural tranquilizer in your bodies. It has a calming effect on our nerves which in turn has a calming effect in our muscles helping to reduce pain. So if you are lacking calcium in your body you may experience muscle cramps that can hinder with your ability and performance. Zinc speeds up muscle-building chemical reactions in your body, stabilizes protein structures and helps regulate the hormone levels of your body. Without zinc in your body muscle growth would be next to impossible.

What Is The Great Way To Gain Muscle Fast?

In our present time where everyone wants or is thinking in hitting the gym for a workout as a way of maintaining one’s physique. Do you really have the right ideas on how your workout regimen on how you can gain muscle fast will be a successful one?

Well, there is no easy way to gain muscle fast. It really needs patience, time, perseverance and even your money. It is a fact that your muscles that are used the most get stronger and it gets smaller or weaker if not used. Obviously muscles are needed to be used if you want it to become stronger and bigger.

Now, there are many exercises, modalities and sports that will enable to pump blood in your muscles and make them grow bigger. So let us begin to answer the question” What is the great way to gain muscle fast?” The next part will help you get larger and better muscles in the smallest possible period of time.

The best way to start strength training is with the basic according to wikihow.com this will allow you to lift heavier on these exercises, while you are still fresh and have enough energy to better stimulate muscle growth. For your arms and upper body you can try chest presses, bicep curls, triceps kickbacks, reverse flies for the back and overhead presses for the shoulders. For your lower body start with quadriceps extensions for the front of the thigh, hamstring curl for the back of the thigh and side lying or standing leg lifts to work with your inner and outer thigh. As your muscles get used to the heavy load, there is a need to shock it by constantly changing the weight you lift. Progressive lifting makes sure that your muscles don’t get contented and stop growing.

 

There is also a need to alter your routine. As you work out three times a day to train your two body parts, you can try to escalate it to six days as you focus on one part of your body per day. This will put more stress on your common muscle groups like biceps and triceps that will force your body to grow more muscle fibers. You can also do partial lifts. Instead of lifting 3 sets, do it only a third of the way on your first set, two thirds on the second and full lifts on the third. Reverse the load progression so you can lift more weight on the first set and less weight on the second.

The use of muscle enhancers will be of course depending on your decision to have one or not.  Muscle supplements, protein, creatine and glutamine are some of the several items you can take to increase the time it takes for you to gain muscle.

Do not over think. That is a very important key to gain muscle fast. Instead of you over thinking just focus on what is important and that is your goal. The more you over think, the bigger is the chance for you to fail. Stop stressing yourself and start gaining. Simplify it all and your result will come faster.

The Difference of Pre And Post Workout Supplements And Their Epitome

Workouts supplements are quite necessary if you want to have the best result in regards with your dieting and training processes. Choosing the right pre and post workout supplements can mean the difference between success and failure.

Pre workout supplements are the ones that are taken before doing the training session. The ones taken after it, is called the post workout supplement. Do you know the difference between pre and post workout supplements and their epitome?

 

Before you take any pre workout supplements make sure that it is safe, tested and productive because basically your training performance will depend on it.  Pre workout supplements are the once you take before starting your training. This supplements are taken to help your body be prepares for too much physical work. It provides you with additional strength gives you more energy and put you in a good state of mind. They feed your system with helpful nutrients and ingredients that ensures the best use of your gym time. If you want the best result with regards to your training then you should have one.

With post workout supplements you do not have the need to get hyped and additionally prepared.  Your body does not need any more stimulants because you are done with your training. By this time you have the need for cooling down and slowing your rhythm.

The post workout supplements help you recover from the hard training. Making sure that all the work you have done is transformed into an evident body mass. Post workout supplements are introduced to prevent muscle protein breakdown from happening too much. Also, according to IDS sports it is also essential for enhancing the anabolic environment and limiting the patenting for exercise-induced catabolism.

 

So, if you noticed the biggest and most important difference of the two rely upon what they do. Pre workout supplements give you strength before the training and post workout supplements help you recover after it.

One epitome of pre workout supplement is caffeine which is usually found in coffee, tea, soda, and chocolate. It is not only cheap but known for its ability to give a boost of energy and increase your mental alertness. It helps mobilize fat stores and encourage working muscles to use fat as fuel, thus sparing glycogen. The saved glycogen when you started your workout is then used after the exercise and fatigued and exhaustion is prolonged.

Vitamin C can be pre or post workout supplement. Also known as ascorbic acid, it is an essential nutrient that protects the body against oxidative stress. It also aids tissue repair and helps bone grow and repair them. It also helps in producing collagen, a connective tissue that holds muscles, bones and other tissue together. Vitamin C protects you from bruising by keeping the capillary walls and blood vessels firm. The most important benefit you can get from vitamin C is the protection it gives you from infection by stimulating the formation of antibodies and boosting your immune system. This means that you can have a better workout recovery if you use vitamin C as part of your post workout supplement.

The Advantages Of Taking Protein Supplements

Proteins are one of the most fascinating groups of molecules in the human body. They are complex combinations smaller chemical compounds called amino acids.

It is the primary component of muscles, organs and glands. The cells of muscles, tendons, and ligaments are maintained with protein. Along with fat and carbohydrates, protein is a “macronutrient”; it means that the body needs relatively large amounts of it.  There are three groups of protein containing foods.

High protein foods like red meats, egg, fish and cheese. Medium protein food such as rice, wheat oats and barley and low protein foods includes fruit vegetables and juices. In addition to these sources other people like to use protein supplements such as protein powders, protein bars, meal replacements, hydrolyzed or pre-digested protein and amino acid supplements. Protein supplements generally contain more than 20 to 30 grams of protein per serving, and are fortified with vitamins and minerals. It can also come in numerous flavors, from fruit flavored protein powders, to cookie and cream flavored weight gainers to peanut butter flavored protein bars.

Although the advantages of taking protein supplements does not measure up to those you will get from real foods they are in the second place. Active persons like athletes, bodybuilders or those who love to work out and build muscles consume protein supplements to promote muscle strength, function and possibly size. The need to increase daily protein intake while on a training program helps to increase muscle mass. Maintaining a body with protein positive nitrogen balance is a must to enable to repair and replace muscle tissue. Protein is also needed to keep a balanced PH in the blood. It can also be an energy source when there are no carbohydrates available.

According to Angela Lang of www.livestrong.com, if you cannot consume adequate amounts of protein, a supplement like protein powder can be convenient source of nourishment. One of protein supplements advantages is losing weight. It makes you feel fuller but with fewer total calories than food rich in carbohydrates or fats. The human body has to work thirty percent harder to digest protein foods then it does to digest and process carbs and fats. For this reason, a high protein diet boosts your metabolism and aids in fat loss.  Even if you are losing weight, a high protein intake with the help of protein supplements can make you gain muscle mass and strength and it can also reduce muscle loss.

Protein supplements help stabilize blood sugar level. While eating high-carb and high-sugar foods that results in fluctuations in blood sugar levels, eating protein does the opposite. Eating foods with protein can also slow down the absorption of sugar during a meal, which is especially important for preventing two types of diabetes, balancing energy levels and keeping your appetite and mood in check.

Protein supplements are more convenient, and require little to no cleanup. It is also much temperature sensitive and generally requires no refrigeration or heating. They are often fortified with vitamins and minerals and are multi0dimensional protein food and can be cost effective. Protein supplements are generally grab and go.  They can go where you go and can provide you with the ability to have a fast or slow digesting protein meal whenever you need it.

Having problems with your weight for being too skinny? Would like to know how to gain weight in a healthy way? You have to remember that this decision needs you to change your lifestyle. Results don’t show after a night or two. How to gain weight and stay fit may take weeks, months or even years so you have to make your weight gain plan that you can pursue in a long period of time. 

Gaining weight is either having fat or muscle. You wouldn’t want to be fat right? I’m pretty sure you’ll choose muscle. Let’s start with your food because you are what you eat.  The nutrients from the food you eat are the raw materials your body will use to construct or rebuild cells. If you are eating the wrong food like junk food then you will be having problems of you gaining weight the healthy way. You don’t want to add an insane number of calories that will result in excessive fat gain so start slow. 

Having a food diary will help you. This is according to greatest.com. Keeping a record of what and when you eat everyday for at least two weeks will help you know how good or bad your eating habit is. It can also help you spot at a glance any shortchanged food groups that could be potentially depriving you of important nutrients. You can also plan balanced meals comprised of all food groups and improve your nutrition. Just remember that the most effective food diary is a detailed one. 

Eating more calories than your body needs means you need to be above your calorie maintenance level because muscle can’t e built on a thin air. Add an extra two hundred calories intake a day and just add up or down depending on the result you get. Be careful though because more calories above this amount would cause too much fat gain. 

Now that you know how many calories you need to eat per day to gain weight, it’s time to focus on quality not the quantity. As I’ve mentioned above junk food is a big no in this program. You also need to stop eating candies and fast food. You can have your cheat meal once in a while but with the following good food will help you reach your goal. For your protein you can go for egg, chicken breast, top round steak, and cottage cheese. You have oatmeal for carbs and fruits like apples, blueberries and bananas.  Vegetables like spinach, broccoli, onions, sweet potatoes and brown rice will be a great help too. Make sure you are eating high quality foods to have high quality results.

Be prepared to eat when you are hungry and never skip a meal. Choose healthy snacks and eat before you sleep. A lot of healing and regeneration of cells takes places while we sleep. Drink your food because liquids aren’t as filling as solid food. For someone like you who wants to gain weight fruit juice, organic skim milk and smoothies can add nutrition without you making feel stuffed or bloated.

Update yourself with the goals that you have set. How to gain weight is a process and needs your time and patience. Integrate all these actions with consistent workout procedure and you will be gaining weight but stay fit in no time.

How To Build Muscle At Home Without Equipment's

Are you thinking the need of going to the gym or buying expensive equipments just so you could build your muscle?  No need to worry because I will help you on how to build muscle at home.  Yes! There are a lot of ways how someone can build muscle at home even without gym equipments.

 

Let me start with what I think the most familiar exercise for us humans, the push up. It works not just on your chest but do a tremendous job in defining your abs, triceps, torso and shoulders. Pushups can be performed wherever you are at home. May it be in your bedroom, living room or even kitchen, literally everywhere at home.  There are a lot of benefits pushup can give you. Like, enhancing your cardio vascular system, improving your posture, prevents lower back injuries and increase functional strength via full body activation. Free and can be modified easily.

Squats are one of the best exercises you can do to build muscle at home. It is easy to progress to more difficult versions over time.  It does not only build muscle and strength in the quadriceps, hamstrings and calves but does build muscle in your entire body. Squat is also a highly effective way to burn fat according to Dr. Mercola of finess.mercola.com. It maintains your mobility and balance. It is cheap, easy and can be done anywhere too.

 

Next is a challenging upper-body strength-training exercise called dips or triceps’ dips.  This exercise requires you to lift your own body weight. The challenge depends on how you actually weigh. You might even done this as a kid as part of your playtime before.  This is a compound exercise and would require movement around multiple joints but beneficial in a way because in can develop multiple major muscle group all at the same time. Like pushups and squats, dips can also be modified to increase or decrease the level of difficulty. Make sure to perform the correct technique to avoid the risk of having an injury. Avoid dips if you are suffering or have a previous problem with your shoulder.

Basic lunges also known as forward or static lunges targets the quadriceps, but involves additional muscles including the hamstrings, calves, glutes and core muscles. It is an important exercise when you want to tone your lower body. It is a perfect addition to your daily routine. You can do them anywhere like when you are waiting for dinner to be cook or watching your favorite TV show or movie. It targets most, if not all, of the muscles in your lower body. It does not only develop strength but also improves your balance and coordination because lunges are performed on one leg at a time also known as unilateral training. Lunges also help to even out muscular imbalance in strength and control.

 

Have you seen those people in magazine who have amazing abs? They are athletes, swimmers and runners. One does need to own a treadmill you just have to have to own two legs and a pair of good running shoes and you can see your body transform.  Running is an effective way to prevent obesity, heart disease, and stroke. It can be done anywhere by anyone for free. By now you know that running is a great way to get into shape and it can benefit almost every part of your body. The benefits are numerous so what are you waiting for.?Run! And change your life because it’s not just an exercise it’s a way of life.
Those are just few of the exercises you can try on how to build muscle. No expensive gym equipments just you in the comfort of your home and your perseverance to building a muscle for a better you.

The Best Workout Supplement The Beginners Need To Know

As a beginner in strength training there are important things that you need to know that will eventually help you attain your goal. Knowing the importance of taking workout supplement as part of your training is one of them. These supplements will give you the necessary nutrients to build your muscle. You should also keep in mind that they should supplement to your diet and not something to replace your food.

To start the list of the best workout supplement the beginners need to know is the whey protein. You need protein to build muscles and whey protein is the fastest way to get it to your muscles during and after your workout. Whey protein gives your muscles what it needs to grow and is the most easily absorbed form of protein. It is great for recovery while providing some much need amino acids to support your training. Most of all it is convenient. You can make a shake and take it with you wherever you want to go. Casein protein is next. It has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last hours. Muscles may not be built overnight but drinking a glass of casein-rich milk is the ideal protein to consume right before bed time. Since casein is a form of protein that is higher in calcium content that also proves to be a benefit term of total fat loss. 

Another best workout supplement the beginners need to know is the branched-chain amino acids or the BCAAs. It is one of the most effective ways to be lean and strong. BCAAs are the most important amino acids for muscle growth and are made up of three essential amino, leucine, isoleucine, and valine. They are essential so you must get them in your diet because your body does not produce them.  The practice of taking branched-chain amino acids improves your exercise performance and reduce muscle breakdown. You working out day after day may result to muscle soreness or damage. BCAAs claims to help repair damaged muscles, decrease muscle soreness and increase muscle function.  So if you are using BCAAs as a workout supplement before and after exercise you have the beneficial effects for decreasing exercise-induced muscle damage.