Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs

A lot of people sit all day or are all in the car all the time which are not good for the glute and leg muscles. But how to build muscle fast in butt, hips, and thigh areas? It is important for you to improve and make your glutes stronger for better lower body mobility and strength.

It is important to take note while performing glute-related exercises that our bodies move in different directions, not only in one, so it’s fundamental to mimic this at cross training or workouts. In other words, the classic pattern of lunge-squat-repeat is okay, but throwing some plié squats or leg lifts can be a good mix. These are the standard exercises on how to gain weight fast (lean weight) in the lower body areas.

There are five moves (which we will show you in this article) to help ensure you of working out at your best. We recommend you to do each exercise two days per week, in three sets of 12 to 15 to achieve a stronger lower body muscles and glutes:

5 Amazing Lower Body Exercises

1. Plié Squat

Doing plié squats can greatly improve your strength and mobility. Your glutes will thank you by getting seriously low by squeezing those glute muscles.

How to perform:
Stand tall, feet slightly wider than shoulder-width apart, toes pointed out at 45-degree angles. Keep your back straight, knees over toes and your weight in the heels of your feet. Engage your glutes and thighs as you lower into a deep squat until thighs parallel to the ground (or as close as you can get them). Powering through your heels, push up to return to starting position. Repeat.

2. Lateral Step-Out Squat
To fire things up including your hips, glutes, and thighs, perform lateral step-out squat. You can also place a resistance band around your ankles to better achieve resistance in each set.
How to perform: Stand up straight, feet shoulder-width apart. Keeping toes pointed straight ahead and knees over toes, lower into a standard squat. Hold that squat position as you take two steps to your right. Pause, then take two small side steps to your left. Repeat.

3. Plank Leg Lift

Plank is great for toning up your core and shoulders, as well as for your hips, legs, and butt. How to perform: Get into a high plank position on the floor, hands planted under your shoulders, butt down. Engage your abs by pulling your belly button in towards your spine. Squeeze your left glute to lift your left leg two inches off the ground, keeping your leg straight. Tap your left leg out to the side, then back to starting position. Repeat, then switch legs.

4. Fire Hydrant

A killer booty shaper and staple for a dynamic warm-up, be sure to include this in your routine. How to: Position yourself on your hands and knees, in table top position. Engage your abs engaged by pulling your belly button in towards your spine. Keeping your hips pointed towards the ground and leg bent to a 90-degree angle, raise your left knee out to the side as high as you can. Pause at the top, then return to starting position. Repeat, then switch legs.

5. Lying Leg Lift
Hitting all glute muscles in every angle, Lying Leg Lift exercise should not be missed.
How to perform: Lie flat on your stomach, with your forehead resting on your hands. Squeeze your left glute, to lift your left leg and thigh as high off the ground as you can, keeping your leg straight. Pause at the top, then lower back down. Switch legs, repeating 10 times on each leg.

Want to improve your muscles faster? Find about the how to build muscle fast and the benefits of workout supplements at 10XGains.com.

Pre-Workout Supplements For Sports / Intense Cardio

How To Choose The Best Pre-Workout For You?

Certain questions will need to be answered first. In order for you to identify the right pre workout supplement you may want to decide on which ingredient you want or not in a workout supplement. Is it caffeine that you want but not creatine? Or do you want these both? Your preference and health concerns should be taken into consideration before deciding on which item to use.

Meanwhile, we have ruled out the top three questions (below) for your assistance of deciding which is the best pre workout supplement for you:

1. Do You Want Caffeine?
Popular as it may seem, but some of our workout buddies seem to not tolerate stimulant like the rest of the group. If you are one of them, opting out of caffeine in your workout supplements is a no-brainer decision. There are stim-free versions though for people who don’t take caffeine in large portions. These versions have much lower levels of caffeine in it.

2. Do You Want Creatine?
High intensity trainings, more specifically physical trainings such as weightlifting, football, rugby and the likes where optimum performance is needed is what Creatine is regarded as very useful for.
Fewer evidence suggest that in lower intensity cardio trainings, Creatine’s benefits are a bit less well known but not entirely negative though.
A few things you may want to consider before you answer this question:
Do You Already Supplement With Creatine?

YES — just be careful not to go over your recommended daily dosage (usually 3-5 grams/day).
NO — then you pretty have wide choices, though you may want to choose one higher in Creatine (3-5 grams).

3. Do You Mind The Tingly/Itchy Feeling?

There are many cases in which a couple of ingredients found in preworkout supplements produce a tingling sensation on your skin. This, however, depends on the kind and brand of supplement you are taking and it affects person differently.

For some people, it is okay to actually feel these sensation but there are others that don’t. This is because some people feel it straight up itchy, and uncomfortable that really affects concentration at trainings. The best thing you can do is to try and find the right brand for you. See the labels and check the ingredients as safe precaution.

Things to Remember When Eating for Leaner Muscle Mass

Eating for Mass

Oftentimes, people think that more working out is equal to more muscle. Wrong. If you want to gain muscle fast, then you should follow a lifestyle in which proper nutrition, timing, and recovery are some of its essential parts. Continuity is also important.

Favor Diet Over Exercise
Wise move to do is to keep a diet plan or a training program that you intend to follow. But you need to strike the right balance between the two. Following a proper and healthy diet plan without working is not a good idea too. Balance is everything.

Proper nutrition = Energy Up
To keep you energy levels up and your muscles nourished each workout, you need to follow a proper nutrition. This has always been a given fact. Snacking on sugary snacks and empty calories will put mass in the wrong areas.

Once you get to follow a diet plan, timing may be an issue. Strictly follow a schedule on which to consume at the time of the day or night. Example of this is eating protein first thing in the morning before doing your workout routine.

Eat Carbs.

Say yes to carbohydrates since it is critical for providing the energy you need in your routine. But consume carbs sparingly at night. You do not want to fill up a car before going in a long drive later that day.
There are many tips on how to gain muscle fast, and most of them emphasizes the importance of having a healthy and proper diet, a variation on workout routines that you do, and following a positive and active lifestyle. For more tips on gaining muscle fast, visit our site at 10xGains.com.

5 Quick Tips For Building Muscle!

If you are looking for some quick tips to build and gain muscle fast, get your body in an anabolic state. Learn how with these five quick tips to gaining lean muscle mass. Let’s start with 1.

1. HIGH CALORIES = ANABOLIC STATE
You may already know that consuming enough protein is needed in gaining muscle fast. But did you also know that your body needs the right calories per day as well to achieve this goal? Thus, adequate protein is not enough to entail maximum growth potential. You need to consume adequate calories too.

In fact, if you have not been consuming enough calories, then you probably are not growing that much. A good tip for those who want to gain muscle fast, is to take your bodyweight and multiply it by 10 or 12, then add on 1000-1500 calories per day.

2. EAT A GOOD PREWORKOUT MEAL
Slow burning carbohydrates such as pasta and rice, are two of the best food to consume before a workout. This is because the slow burning carbs take longer to convert into glucose, thus help in keeping the blood sugar levels relatively consistent.

3. CONSUME A HIGH QUALITY POSTWORKOUT MEAL
It is important to differentiate the pre workout meal and the post workout meal and its benefits. The post workout meal, or the meal taken right after you train, should be high in fast burning carbs and protein. The ideal food for this are high protein shakes with some form of sugar.
For post workout supplements and shakes refer to this page.
When you train, you put your body in a catabolic state. After workout your body goes back to its normal state, and this is the time you need to build and restore nutrients. You need to supply the raw building blocks, so your body efficiently repairs itself.

4. USE SUPPLEMENTS
If think you can afford using workout supplements, then by all means use it. Why? Because these supplements work and help you achieve your goals of gaining muscle fast.

Basics of workout supplements such as protein powders, creatine, glutamine, joint formulas, and multivitamins are some of the things you can consider taking. However, you need to know that taking these supplements doesn’t guarantee results if you don’t workout. So be in your best shape and take supplements to support your body’s needs.

5. REST
Did you know that your body needs eight to nine hours of rest and sleep to recover from workout and trainings? Rest should take no effort as this is needed by your body to function well and gain strength back.
Having said that, your body needs the proper nutrients and recovery time for its growth and strength. Anyway, there will be more time to train for tomorrow, if you can rest well today.

The Link Between Protein Supplements and Muscle Building

A part of getting fit is achieving lean muscles and getting rid of excess fat. In achieving this, you need to know that protein is essential to gain muscle fast.

 

Lean protein, something your body needs to develop and maintain on a regular basis to maintain muscle mass. There are many ways to get the protein you need through the food that you eat, crossfit supplements or workout supplements, protein shakes, and more.

 

There are many different kinds and flavors of workout supplements high in protein you can choose from. The most popular type is whey protein. Whey protein is one of the two proteins found in milk, with the other being Casein Protein.  Whey protein is the water-soluble part of milk and is used as a protein supplement.

These protein supplements helps your body to recover faster in post workout.

In order to figure out which supplements support you best, researchers have identified protein quality based on two components: key amino acids and digestibility.

A super common amino acid, Leucine, has been shown to be very effective at getting muscles to process protein. With all the other studies made in the past, they have found out that whey protein is actually the best protein supplement to support muscle mass.

They have found out that Whey, which has the highest concentration of important aminos (like leucine), is easily digested into your system.

These amino acids makes the most impact to your muscles’ ability to use this macronutrient into your body. Thus, acts as a trigger for your muscles to grow and build more.

Metaphorically, it is like a switch for working muscles to absorb and use protein. This could lead to greater gains in lean body mass and strength. And accordingly, body composition improvements can be seen. Essentially, the goals is to have lesser fat and more muscle building which is the primary reason why extra protein in workouts supplements like Whey Powder blends is important.

At the moment, many researches are needed to evaluate the benefits of amino acids while doing resistance training to gain muscle fast.

5 Things To Do Before And After A Workout To Get Better Results

The time you spend sweating it out in the gym tends to get all the credit when we talk about fitness. The truth is, workout is actually the easiest part of the fitness routine.

Whether you walk, run, jog, lift weights, or do Cross Fit, there is nothing like the combination of these with good nutrition and quality sleep that will help you achieve your goals better.
Additionally, if you are doing crossfit pre workout and post workout rituals, this is a good thumbs up as these can ensure you are recovering properly.

In this article, we listed the five things you should be doing for your fitness routine, if you want to maximize results at its highest.

Pre Workout

1. Get enough sleep.
It all starts here. Getting enough rest and sleep works wonders for your overall training. Some of the benefits you will get by having good sleep is balanced hormones, increased energy levels, and having a sound mind and focus.
Make sure you get at least seven hours of sleep before doing your training.

2. Hydration is the key.

Aside from the fact that drinking water is a crucial element to overall health, doing so plays an important role in your fitness routine. Because when you are sweating it out, you need to keep up with your body’s hydration so you won’t lose water. Being hydrates will also make your energy levels where it supposed to be. So go ahead, drink water.

3. Grab a small snack.
If you really need some fuel before jumping into your gym clothes, give in but choose the right food. Boiled eggs are classic. Yogurt is great too. These foods will make you feel longer than eating carbs. You can also choose to include pre and post workout supplements in your diet. This will help you recover faster and helps in stronger muscle building.

 

4. Consider wearing red
Red is a very empowering color, and it also increases prowess, confidence, and drive.
Green and blue tend to be more calming. While orange and yellow are also heightening.

5. Work in a dynamic warm-up.
A good rule of thumb: never skip your warm up exercise no matter how fast your workout is. Warming up gives your body the opportunity to raise your body temperature, range of motion, and prepare yourself for the workout. Moreover, it decreases the chance of injury.
Try doing dynamic warm up exercises and some stretches.

How Protein Supplements Can Improve Your Nutrition

If you find it difficult or a big struggle to get enough protein in your diet everyday, you are not alone. According to research, despite the fact that Americans have the highest protein intake than any other nation, still most of us are deficient, thus prone to lethargy. In fact,you cannot compensate for protein deficiencies simply by adding more servings of meat, eggs, fish, or nuts.

That is why thousands of people are now seeing the benefit of using supplements to boost their energy levels,stamina, strength and vitality. There is a substantial difference, while taking these protein supplements, such as the 10xGains Whey Protein, to the building of muscles.

We understand that protein supplements and pre workout supplements are not a substitute for real food, however, these can greatly improve your diet and muscle building. Protein supplements combined with a balanced diet can help you put on lean muscle fast and can help your muscle recover fast so you can train more. Try taking protein supplements 30 minutes before and after workout to avoid muscle fatigue and breakdown.

Why Protein?

Fingernails and hair are mostly protein. Every cell in your body strongly needs protein to function properly. It is a requirement, so to speak, to the proper and correct building of muscles, bones, skin, cartilage, and blood. Considered as an important macronutrient, protein along with other important elements such as fat and carbohydrates, are needed by large amounts to our bodies.

In order to fill in the gap of protein deficiency, you might want to consider taking protein supplements you can find here www.10xgains.com.

Benefits of protein supplements

 

According to American Journal of Clinical Nutrition, protein help you feel full longer  than carbohydrates can. What they have found out was this: Participants who used high-protein supplements along with a low-calorie diet lost more fat mass and weight than participant who were not given the same supplements. This is why protein supplements are a good way to curb hunger with fewer calories.

If you already have an idea, certain exercises, especially resistance exercise, damages the muscle fiber. This type of damage is normal, however, to stimulate muscle repair and growth. Protein shakes, especially Whey Protein, repairs these damages.

Vegans, who are know to not eating dairy protein, can also benefit from liquid plant-based  protein supplements. The liquid can be added to almost any food or drink, and there will be no worry about protein deficiency.

Monitoring your protein and food intake is one of the best way to fill in the nutrient gap. This can be achieved through research, discipline, and a healthy lifestyle.