Archive | July, 2016

Eat Steak to Get 6 Pack Abs!

Eating steak will help you get 6 pack abs. Fun? Yes! Real? Yes!

Here’s how eating steak, and other ‘forbidden’ food, will help you get a ripped 6 pack. Getting ripped abs is never easy, but it can be easier.

Low Carbohydrate Works

OK, why eat steak? It’s tasty, satiating, and eating a low carbohydrate diet will accelerate your fat loss.

A low carbohydrate diet doesn’t work for everybody. But if your metabolism is messed up it can be very helpful re-setting it back to a normal level.

The reason low carbohydrate diets will help you get 6 pack abs faster is because they minimize your body’s release of the hormone insulin. Insulin is primarily released in response to dietary carbohydrates, and (if you’re eating too much) insulin can really pack on fat, since one of its primary purposes is to stimulate tissue growth.

By eating less carbohydrates, you manipulate your body’s hormones so that you draw on fat (either in your diet, or your body fat) primarily for fuel, rather than dietary carbohydrates. This helps many people lose weight, especially the really obese.

Also, I love eating meat! A steak is a great source of appetite satiating protein, which also helps you build muscle.

Choose A Diet You Like

Now, no matter what diet you choose you must eat less to lose weight. That’s just how it works.

As long as you eat less, though, you don’t need any special meal timing methods. No six small meals a day, no magic, no timing of your eating is absolutely essential.

Calories count. As long as you remember that, no matter what diet or eating scheme you choose, you’ll lose weight. So choose one you like!

I usually eat a lot of vegetables and protein when I’m dieting to lose weight. The protein satiates my hunger, and vegetables fill me because I can eat a lot of them. I eat two or three orthodox, big meals and lose weight just fine.

It’s not a particularly low carbohydrate diet, but the carbohydrates I am eating are healthy ones, vegetables, with lots of vitamins and not a lot of calories. And the steak tastes good, especially with a little wedge of butter on top!

If eating a sugary diet works for you, do it. But I really enjoy a good steak, and eating so that I can have a steak every day and still lose weight is very fun.

Other Than Diet, Here’s What You Need To Do To Get 6 Pack Abs…

Really, diet is the most essential part of getting a ripped 6 pack. Even if your muscles are big, if you have too much fat you won’t look ‘ripped’.

Weight training helps a lot. It maintains your muscle mass when you diet to lose weight, and will help you put on muscle mass later. And it also burns calories, helping to accelerate your fat loss.

Running (or dancing or rock climbing or martial arts) also helps. These activities burn calories, and get you out of the house and having fun.

But if you don’t control your eating, you won’t get 6 pack abs. It’s not possible with too much body fat. I know – I’ve tried all the stupid and ineffective tricks out there, so you don’t have to.

What To Do Now? Start!

Don’t just sit there. Start!

If you need more advice and guidance to get 6 pack abs, click on the links below. I’ve outlined exactly what I do to get ripped, and stay that way.

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Why Every Serious Strongman Should Hill Sprint – Part 1 of 2

You probably already know that serious strongmen need all of the following to be successful:

Raw power

Supreme lower body strength

Super stamina and endurance

You may also know that strongman workouts should be:

Fast and efficient

Goal oriented

A way to get an edge on your competition

And that’s why I’m recommending that every strongman who wants to be the best add the following workout to their training.

My name is Tim Kauppinen and I have been coaching strength and conditioning for the past 15 years. One of the skills that I have developed is to be able to look at the needs of athletes in competition – and design the training to meet those needs.

When I look at Strongman competitions, I see the need for a unique combination of strength, speed, power, stamina and (maybe most importantly) mental toughness.

Your training should reflect these needs. You shouldn’t be told to waste your time on stuff that doesn’t work. You shouldn’t be told about the latest shiny, chrome-covered machine, or to use long, boring (and useless) cardio, or just about anything else coming out of those mirrored, carpeted social clubs that dare to call themselves gyms.

No, what you need is something “old school.” An exercise that is simple yet effective. One that can address all of the needs listed above and bring you to a higher level in your training.

Because of all of this, I strongly suggest you add hill sprints to your training. Here’s why:

First of all, hill sprints are a great way to develop power. They are a perfect blend of strength training and sprinting. And, as you know, training strength and speed together are the best way to develop the power necessary for competition.

Running hill sprints can train your muscles to fire fast and strong – to increase both the speed and the strength of contraction. This training will help you develop the power necessary for many of the traditional strongman events. Your performance in loading, Atlas stones, truck pulling, the stone lift, the log throw, and the weight throw can take off like a rocket from the speed/strength of hill sprints.

Secondly, hill sprints build strength in muscle groups essential to strongman training. Most importantly, the hips, glutes, quads and calves. Muscles needed for pushing, pulling and lifting involved in events such as the log or stone press, the stone lift, car rolling and tire flipping.

Even though you train these muscles already for these events, hill sprints add different stresses and demands on those muscles. Hills are a great way to “confuse” your muscles and force them to adapt. These sprints will ask your muscles, not only to be strong, but to be strong and explosive at the same time. An excellent way to break through a plateau in your workouts.

The third reason to hill sprint is that it’s an excellent way to develop stamina and endurance needed for long training sessions and (even more demanding) competitions.

It’s a training method that pushes your heart and lung capacity to new limits, increasing their volume and allowing you to move more oxygen in and out of your body (and to pump more blood to your muscles when they need it most). Training your heart and lungs in this way can also help you recover faster between trys or events.

And all without doing what you may think of as “cardio.” It used to be thought that you could only improve your endurance by training like a marathoner with long, slow distance. Who wants to look like a marathoner? All that training does is shrink your muscles and make you look like a skeleton. Good thing is that science is now proving that higher intensity training like hill sprinting can give you even better results than plodding along doing “roadwork.”

Think of how much better your farmer’s walk, car walk, crucifix, or Hercules hold can be when you can stay stronger… for longer.

These are only 3 of the benefits you can get by hill sprinting. In Part II, we’ll look at how hill sprints can help you fit all of your training into your busy schedule, give you an edge on your competitors and develop your mental toughness to a point where any goal is possible. See you then.

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Bodybuilding – How Bodybuilding Affects Your Libido

Whether you are really into bodybuilding or just someone out there who is looking to get in shape and build muscle, there is no question that working out will influence your sex drive.

Just what is the connection between the two? Will high intensity workouts harm or help your sex drive?

Here is what you need to know.

Increased Testosterone

Whenever you are involved in heavy lifting, it’s going to increase your testosterone levels and help you make more progress in the gym. Testosterone is a natural hormone that helps to build muscle, but it also acts as the sex hormone as well.

Men who are showing higher levels of testosterone in their system will also see a correspondingly higher libido. Therefore, getting to the gym on a regular basis will most definitely improve your sex life.

Overtraining

Now, something else that you must really think about is how overtraining affects the situation. While working out is good, too much is not so good.

When you are placing more stress on your body than it can handle, much of its reserves are then going to go towards handling this stress, which then causes a drop in libido levels. When the body has a lot of other stuff going on, sex is the last thing it’s focusing on. You’ve likely also noticed this before when you are highly stressed. You might have found that your libido also took a drop at the same time.

Low Carb Eating Approaches

Finally, the last factor to take into account when considering how your weight lifting will impact your sex drive is what type of nutritional program you’re on. Some people choose to use a lower carb approach to gaining muscle, but you must be really careful with this as low carb itself can very often mean reduced libido as well.

Keeping the carbohydrates at a more moderate level in your diet will help you to maximize the effects you see on your libido and ensure that your sex life does not start suffering.

Further, those on low calorie diets will also notice a drop in libido levels, but since you shouldn’t be on low calories when trying to build muscle anyway (as a calorie surplus is absolutely essential), this should not apply to you.

So, keep these three points in mind. As long as you are on a good weight lifting program that factors in enough time for rest and are eating a good, mixed diet, you really should not notice any major issues with your libido levels and very possibly will actually see an increase occur.

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Lower Back Exercises – Your Keys to Love Handle Reduction and Back Pain Prevention

The lower back is often a concerning injury prone area for many people, and a lot of the problems are due to a weakness of the core, particularly the lower back muscles. In men particularly, fat has a tendency to gather as ‘love handles’ around the lower abdomen, and lower back areas. This is a very good indication that there is not much muscle in that area, since if there was a lot of muscle, fat would be a lot less likely to build up in that area, due to the muscles requirement for calories for energy.

Don’t misunderstand – you cannot just build up your core by itself, and do no other exercises and expect the fat in the midriff to disappear – it won’t, simply because there needs to be a demand for calories from the whole body, so that it then takes that energy from the localized area around the core. Let me illustrate – how many people have you seen with massively muscular limbs that are also very fat? It doesn’t happen – the fact simply collects in places where the demand is lower.

Our sedentary lives do not require us to use our core and lower body generally, and due to this fact, we build up fat in these areas, as well as creating problems such as back aches, pinched nerves, slipped disks and other debilitating injuries that may be avoided with a muscular core from using lower back exercises and core exercises.

In conjunction with an effective lean muscle-building program, using whole body workouts, plenty of compound exercises, a good diet and high intensity, performing lower back exercises and core exercises will really burn away the fat in that area. Strengthening this area of your body will also mean that you will find day-to-day tasks much easier, and you may also feel as though you have a lot more energy, because these muscles do not fatigue quite as easily.

You can focus in this area if it is particularly weak, but once it becomes stronger, you must target it as part of full body workouts, rather than trying to isolate the area. In this way, all the supporting muscles get a chance to become equally as strong, and any functional movement can then become easier.

Before we get into some suggestions for lower back exercises – you should go and see a chiropractor if you have problems in this area, as your spine may also be out of alignment due to the weakness, and you would not want to cause any damage, and seeing such a professional is likely to make you feel much better and lead to long-term solutions. We will assume here that you do not have chronic pain, because if you do, it is better than you see a chiropractor or medical professional to ask advice.

So what sorts of lower back exercises can you do that will strengthen your back and core?

  • Bridge where you lie on your back with your feet on the floor, and push your hips up in the air until your hamstrings and abdomen form a straight line. Hold this position if you can do
  • Plank – Toes and hands in contact with the floor, in a push up position, hold for as long as you can, with your back straight, and your abdominal muscles tight and pulled in. Your back should not sag as you do this. If this is too hard try dropping to your elbows – the exercise should be performed in exactly the same way
  • Side Plant – Lie on your side, with your elbow and forearm on the floor, your feet together, and the side of one foot on the floor. Straighten your body so that it forms a straight line from foot to shoulder, and hold. Perform a few holds, and repeat for the other side of the body, on the opposite elbow and foot
  • Knee to elbow plank – This is a more advanced version of the above. Hold the plank in a push up position, then move your right knee to your left elbow, touch and back to the start position. Swap to the left knee, and right elbow. Do this exercise as fast as you are able, and make sure that your back stays strong – you can slightly stick your butt up for this one, as that will also engage the abdominal muscles a little more
  • Prone Cobras – Laying on your stomach, with your arms above your head, slowly lift your head and bend back, as your simultaneously move your hands back, keeping your arms straight, so that you end up in something like a crucifix position on your front, but with your arms as far back as you are able and your back arched and shoulders up and back
  • Bicycle crunches – make bicycle movements with your legs, as your upper body turns first left, elbow touching right leg, then right elbow touching left leg. This is a great exercise that will increase your strength in your oblique muscles as well as your abdominal muscles too
  • Resistance band rotation – Using a resistance band held on the left on your body, rotate your trunk to the right with your arms straight holding the resistance band handle. Perform sets for both sides of the body
  • Straight legged deadlift – with your legs straight, hold onto a barbell or dumbbells, with the weight at your shins, keeping the weights in contact with the shins, slide upward, keeping the back stretched, and the abdominal muscles tight. This is likely to be uncomfortable if you are arching your back – aim to stick your butt out as this will help you to keep your back straight and avoid the discomfort
  • Deadlifts – This is a generally great exercise to be able to do once you have strength in your lower back. Do not attempt to do this exercise if your feel discomfort in your lower back. It means that you are probably arching your back – instead strengthen your back with the other lower back exercises, particularly the stiff-legged deadlift, until this becomes comfortable, as your back is able to stay straight.

Having a strong lower back through lower back exercises is going to benefit in a large number of ways, including reducing injury, preventing back aches, reducing the risk of spinal injury, as well as giving you more energy and potentially a lower body fat percentage. The additional stability gained in the core is really going to benefit you if you wish to continue training, and build lean muscle, and get six-pack abdominal muscles.

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Foods to Eat to Cure a Yeast Infection

Foods to eat for a yeast infection include many different types of green foods.

All green foods have the quality of being natural treatment for yeast infections and natural appetite suppressants, are rich in beta-carotene and other carotenoids, have a high bioavailability (easily digested and absorbed compared to synthetic vitamins and minerals), and have strong antioxidant properties. Some of the many beneficial effects of green foods include higher energy, greater physical stamina, improved digestion and elimination, allergy relief, and immune system boosting. All these green foods are compatible with each other and with all the other supplements on this list.

Kelp, dulse, bladderwrack, and other seaweeds are an exceptionally good anti-fungal whole Candida food. They are natural treatment yeast infection because they are rich in iodine and selenium, minerals known for their ability to inactivate fungi.

Seaweeds are foods to eat for a yeast infection because they are high in sodium alginate, calcium, phosphorus, magnesium, iron, sodium, potassium, sulfur, and vitamins C and B12. It is an alkaline-forming food that replenishes glands and nerves, particularly the thyroid. It is a good source of trace minerals and has traditionally been used in the complementary medical treatment of obesity, goiter, hypothyroidism, anemia, emaciation, impotence, nervousness, a weakened immune system, and hair loss.

Saw palmetto is a natural treatment yeast infection. It is also known as Serenoa sermlata, Serenoa repens, or Sagal serru-lata, may be an important remedy for men with prostatitis associated with Candidal infection. It works as a diuretic, nerve sedative, expectorant, general nutritive tonic, urinary antiseptic, gastrointestinal stimulant, muscle builder, and circulatory stimulant. Saw palmetto has traditionally been used in the complementary medical treatment of prostate conditions (benign prostatic hypertrophy, prostatitis), enuresis (bed wetting), stress incontinence, infections of the genitourinary tract, and muscle wasting diseases of any kind.

Other whole Candida food concentrates may include aloe vera, beet root powder, cloves, onions, garlic, golden seal, and pau d’arco.

Honey, maple syrup, fruit concentrate, fruit juice, sweet fruits, and sugar: No sweeteners are recommended for any Candida food treatment diet, and sugar and artificial sweeteners are the worst offenders. A large percentage of people are allergic to sugar, and for the yeast it is their “sweetener of choice.” There is growing evidence of brain tumors, thinking difficulties, and multiple side effects from artificial sweeteners, especially aspartame. So they are definitely not foods to eat for a yeast infection.

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The Facts About Anabolic Steroids

Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training. One way to speed up this process is through the use of anabolic steroids. In this article we’ll examine what anabolic steroids actually do. In a second article we’ll focus on the dangers associated with steroid use.

The main active ingredient in steroids is testosterone which is well known as the major male hormone. Testosterone affects the body in two ways, either as an anabolic or an androgenic influence. The anabolic action helps build body tissue by increasing lean muscle mass and bone density. The androgenic actions are those that affect secondary sex characteristics in men.

In recent years research has provided some interesting information in relation to testosterone:

1. It affects muscle size through muscle fiber hypertrophy with an increase in the cross-sectional area of muscle fiber.

2. It takes a dose of at least 300 milligrams of testosterone to raise the body’s level above normal.

3. It acts directly on the muscle itself.

4. It stimulates the release of growth hormone.

5. It has an anti-catabolic effect.

From these facts we can deduce that testosterone is an effective aid to muscle building and that it must be taken in significant quantities to have this effect. As far as bodybuilding is concerned the science beyond this is somewhat limited as most users base their steroid regimes on little more than trial and error or the advice of ‘veterans’. Due to the illegal nature of steroid use little scientific data exists to confirm the effectiveness of the many steroid supplements in use.

It is perhaps the tendency of some bodybuilders to use a combination of powerful steroids and other drugs that presents the very real dangers that have sometimes led to tragic conquences.

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A Diet For GERD – Learn What You Can Eat

Are you aware that 95 million people in the United States experience heartburn, acid reflux and other symptoms of gastroesophageal reflux disease (GERD)? And with our fast-food diets, those numbers are increasing. No one can escape this malady: adults, children, and even infants are affected by or experience acid reflux, heartburn, or GERD. That’s why it’s important to get on a diet for GERD and learn what foods you can eat.

What Causes Heartburn GERD?

The physical cause of heartburn, acid reflux or GERD is when the lower esophageal sphincter (a band at the top of the stomach) relaxes, stomach acid bubbles up into the esophagus and literally burns it, thus the name heartburn

Trigger Events

Things than can trigger this back-flow of acid into the esophagus include eating certain foods that relax that sphincter. An increase of anxiety or stress in your life, lack of exercise, and a fast-food diet all are major contributors to a life lived with GERD. All of these events have an effect in the body-the body increases the production of acid, the lower sphincter releases, and a backflow of acid into the esophagus results.

Increased Acid Can Cause Other Problems

Recent findings show that an acidic condition in the body creates an environment suitable for the growing of viruses, certain bacteria, and cancer. There are also findings that tell us that the increase in the production of acid in the body can also be related to digestive respiratory issues (like asthma), kidney problems and associated heart disorders as well.

What Are The Symptoms of Acid Reflux?

Burning in the chest, a small tight cough, constipation, and/or diarrhea, Irritable Bowel Syndrome (IBS), fibromyalgia (muscle pain), difficulty in swallowing, increased headaches, vomiting, and insomnia, increased flatulence and burping, and a sour taste in the mouth are all indications that your system has become acidic and acid has invaded the esophagus.

There Are Natural Solutions

Why would you want to take medicines prescribed by a doctor, usually called proton-pump inhibitors, which are really only meant to be taken no more than two weeks AND can seriously increase acid production in the body?

Doctors routinely like to throw pills at physical symptoms; they rarely address the cause or approach healing from a “whole” or holistic point of view. If you find a doctor that does, stick with him or her.

Traditional western medicine systems are designed to keep you ill, not make you better. This is the only way doctors get paid: when you’re sick. And it’s the only way these huge pharmaceutical companies can continue making the big bucks. They pump out medicines that 1) Don’t cure the problem and 2) Lead to serious complications that must be addressed with ANOTHER pill that is twice as bad or worse.

On the other hand, traditional eastern medical practices are designed to keep you from getting sick, and these can lead to some pretty astonishing results. Go to an acupuncturist if want to achieve pain-free results almost immediately. You will be surprised. But go a certified practicing acupuncturist with some time under the belt.

What Foods Are You Combining?

Food combining is also a cause for acid production. Most people aren’t aware of the fact that foods fall into one of two categories (and sometimes in between) acid-causing or alkaline-causing.

You can eat acid-causing foods in moderation if your system is in balance. If it’s not, watch out. And when you combine certain foods, you can end up with a tummy ache that will send you howling.

Eat Smaller Meals More Often

And try and not combine foods. Foods that are alkaline based include the following:

Vegetables: Asparagus, Artichokes, Cabbage, Lettuce, Onion, Cauliflower, Radish, Swede, Lambs Lettuce, Peas, Courgette, Red Cabbage, Leeks, Watercress, Spinach, Turnip, Chives, Carrot, Green Beans, Beetroot, Garlic, Celery, Grasses (straw, wheat and barley), Cucumber, Broccoli, Kale, and Brussels Sprouts.

Seeds: Almonds, Pumpkin, Sunflower, Sesame, Flax, Buckwheat Groats, Spelt, Lentils, Cumin Seeds, or Any sprouted seed.

Drinks: Green Drinks, Fresh vegetable juice, water with a pH balance of 7.0 or greater, Lemon water (pure water + fresh lemon or lime), herbal tea, vegetable broth, non-sweetened Soy Milk or Almond Milk.

Whole Grains Any bread containing whole wheat grains will be immensely better for you than plain white bread.

Fats & Oils: Flax, Hemp, Avocado, Olive Evening Primrose, Borage, Coconut Oil, and other Oil Blends (such as Udo’s Choice).

A diet for GERD will consist of primarily alkaline foods until you get your acid production in control.

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Get Fit With Hindu Pushups – The Best Bodyweight Shoulder Exercise

They’re known by a lot of names, including Dands, Divebombers, and Tiger Pushups, but no matter how you say it, Hindu pushups make some of the best bodyweight exercises for your shoulders. The history of this exercise states that Indian wrestlers, such as the Great Gama, would do hundreds of Hindu pushups every single day, along with over 1,000 Hindu squats. If that seems like a lot, well, it is. But you can get incredible results with just 50 per day.

A Bodyweight Shoulder Workout and More

The best bodyweight workouts target complex muscle groups, giving you a workout for more than just one isolated region. The Hindu pushup is no different. In addition to workout out your shoulders, this exercise hits your chest, legs, back, and arms as well.

Hindu pushups are fantastic for building explosive strength, arms like steel cables, and long-lasting stamina, but they’re also beneficial for posture and flexibility. Zuzana Light, which most people know as the Bodyrock Girl from YouTube, does an exercise similar to Hindu pushups which she calls Divebombers. The only difference between the two is that with Hindu push ups, you reverse the motion on the way back.

It’s easier to understand once you know how to do Hindu pushups. Let’s take a look.

How to Perform a Hindu Pushup

1- Start by getting into the regular pushup position, arms straight and legs straight. Lengthen your stance so that your feet are about double shoulder width apart, and, keeping your legs straight, walk your hands back and push your butt up into the air. You should look like an upside down “V.”

2- Now bend your elbows and bring your body down and forward at the same time. You should feel it working in your shoulders and biceps.

3- At the bottom of the “swoop,” begin straightening your arms again, keeping your hips near (but not on) the floor.

4- Arch your spine and keep pushing up until your elbows are locked again and your spine curves away from the floor. Your head should be tilted up looking at the ceiling.

5- Now reverse the motion, swooping back up to the starting position.

Tips for Doing Hindu Push Ups

Try to keep your movement smooth and graceful through each rep. You should breathe deeply, inhaling and exhaling fully with every rep you do. At first it’s going to be difficult to get more than 10 Hindu pushups in a row, simply because your body will probably not be used to this specific range of motion. Over time, though, you’ll be able to increase your reps to 15 and 20 at a time.

Aim for 50 reps a day and keep doing this bodyweight shoulder exercise for at least two weeks. You’ll be seeing results in no time.

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Best Diet For Hypothyroidism – 3 Simple Steps to Lose Weight

Don’t panic if you have started gaining weight as a result of hypothyroidism. Take control of yourself. More important is to take control of your own health. By adopting the best diet for hypothyroidism you will experience a new way of life and feel the youthfulness in you. So just relax and read on to find the 3 simple steps to lose weight.

Do you experience the following?

Feel weak and tired

Have sleepless nights.

Have difficulty in swallowing.

Are you gaining weight?

Constipation

Well these are only some of the symptoms of hypothyroidism.

Follow the best diet for hypothyroidism guidelines and experience the difference

Foods rich in proteins and amino acid tyrosine:

This will improve your metabolism and burn your unwanted fats and yet maintain your muscles mass. This is because when tyrosine when mixed with iodine will produce thyroxin. This is an important hormone secreted by the thyroid gland.

The following are some of the foods rich in tyrosine

Almonds

Bananas

Low fat milk

Tuna

Seaweed

Salmon

Foods to avoid:

The following foods should be avoided at all costs

Turnip

Cauliflower

Spinach

Peanuts

Peaches

The above foods will slow down your metabolism further and make your thyroid more sluggish.

Tasty Fat Burners:

As the name indicates, these foods burn down your unwanted fats without wasting your muscles. They improve your metabolism to a great extent. They are also known as tasty and natural foods that unleash your sluggish metabolism

Few examples of this best diet for hypothyroidism are

Cinnamon

Blueberries and raspberries

Green tea

Flax Seed

Hemp Seeds

Imagine six months from now if you are to find the spring in your feet, the sparkle in your eyes, a shine to your hair, a glow to your skin and a sound sleep. Wouldn’t it be a great feeling?

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How to Bulk Up and Put on Weight Even If You Work Full Time and Have a Family!

If you work full time and/or have family obligations, chances are that you do not have the time or energy to gain muscle mass. You may have the muscle mass routines which tell you how to bulk up or how to put on weight, yet they are written by (and probably for) those who can make lifting weights the number one priority in their lives. Many bodybuilders simply eat, work out, sleep, and relax most days; and that does not even take into account all of the supplements they consume!

So how can you bulk up and put on weight if you have work and family commitments?

First, decide on your goals. If you are skinny or frail, then your first goal is to get bigger and stronger. You will do this by lifting weights, eating appropriately, and learning how to recover properly. Working 40 hours a week (or more), commuting, going to family events, and taking care of your family will add roughly 80 hours a week of “stress” which most bodybuilders do not endure.

Second, find out where you are exercising already. Do you walk or bike to work? Do you do several hours of yard work each weekend? Do you shovel your driveway and those of elderly neighbors during the winter? Do you practice sports with your kids? Count up the hours you spend exercising and remember that you are working your muscles during these times.

Third, assuming that you are doing some sort of exercise during the week, realize that for you to bulk up and put on weight that you have to add in the appropriate type and amount of weight training. This means that you must choose muscle mass routines which stimulate growth, yet allow enough time for you to recover and, finally, grow new muscle.

Fourth, you must eat adequately. Assuming that you have your doctor’s permission to bulk up, add healthy foods which are “calorie-dense.” Calorie-dense foods include nuts, seeds, healthy fats like fish oil and olive oil, meat, and other such foods. Of course, drink lots of clean water and stay away from the sweets and candies for a while. Yes, you can bulk up with sweets… but that is not how you want to put on weight!

A good place to start your bulking up nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds then 15 times your body weight would be 2250 calories. Talk with your doctor about this estimate, and make sure that you make any nutritional adjustments for allergies, diabetes, or any other medical concern.

Once you have everything in place you will want to focus one one thing: consistency. It is easy to get enthusiastic once you know how to bulk up; but after the tenth day your enthusiasm may diminish. Get supportive friends, join online forums, get a coach or personal trainer, or find some other way to keep your motivation high and to keep you on track. Do whatever you can to make these steps into habits.

Finally, have an “exit strategy.” For example, if you are 5′ 6″ and weigh 150 pounds you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain too much weight then chances are that it is not muscle. Your metabolism could change dramatically and you may introduce new health concerns. Always consult your doctor about your ultimate goals so that you stay healthy, which should be your number one priority.

Have fun and remember to lift weights intelligently when now that you have learned how to bulk up and put on weight.

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