Tag Archives: Muscle

23/09/2012 · 3:13 PM

3 Ways How To Increase Mental Focus During A Workout

Finding it hard to keep focused on you workout or getting side tracked? Don’t worry, this happens to all of us sometimes. Whether is a funny show your watching on the treadmill or you just can’t seem to get back on track, try these few tips and get on the path to better workouts and few mistakes.

3 Ways To Improve Mental Focus During A Workout

1. Move Faster

This is probably the best way to help improve your mental focus quickly. While everyone is standing still, grab your weights and go! You need to break through that mental clutter and fine tune it to the frequency to workout better. When you move faster your sense adjust to more complicated movements while balancing different units og weight. This will train your mind to never let your body rest and focus on your workout which improves timing, speed, accuracy and intensity.

2.Count Your Reps In Your Heads

Having small goals in your head will help your body achieve it. Setting a bar for yourself and trying to acheive takes a lot of mental focus. So for example you want to do 15 pushups, count up to that in your head. Once you achieve a number, it makes it much easier to reach it again because it builds confidence mentally and physical expands your limits.

3. Don’t Ever Sit Down

Sitting down is not what you should be doing if you want a great workout, when your standing this helps put your mind in a ‘need to do something’ mode. So try this next time you workout and only sit down if your actually going to do some lifting. If your not, keep on your feet and keep doing something.

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09/09/2012 · 3:38 PM

Increase Muscle Size And Vascularity With BSN Vaso

ripped, vascularityLooking for a great volumizer supplement that will increase your muscle size, look and feel? Ever wanted to get that very large vascular look like most bodybuilders and trainers seem to have, then you should really think about getting some BSN Vaso in your routine.

It’s not easy to maintain a very lean, healthy vascular look…believe me I have tried. The most impressive look is to have muscle in all the right areas, while keeping a ripped look all the way down to the stomach area showing off a nice carved stomach.

To achieve this look naturally it takes a lot of commitment, hard work and the proper nutrition to look this way. We all know how hard it can be with management of your hunger, while trying to keep hydrated enough and find time to exercise. So why not use a little extra boost, and enjoy the easy way out for a change?

Include a dose of BSN Vaso to your workouts and get more vascularity while increasing muscles size. Nitric oxide is the best and by far the safest way to accelerate your training results, other than taking Steroids! BSN Vaso contain 3 nitric oxide promoters.

The great part about this product is that it really helps you get through your workouts, and helps you push harder. If your tired that day, or just haven’t hydrated enough this supplement will help your blast though that barrier. Of course your diet does come into play, which is why you should continue with a healthy balanced diet with plenty of protein.

Fatigue will be squashed once you start using this product, you will notice the energy to do much longer workouts and more intense with your exercises. Enjoy a full 360 pill supply on amazon for $53.99, which will last you a long time.

I recommend a product like this if you are just starting out to use any type of nitric oxide product, and try using some added whey protein for after your workouts with a healthy balanced diet of carbohydrates, protein and natural fats. Supplements should never be taken as a replacement for real healthy whole foods. Use wisely, and stop taking if you notice any side effects like dizziness, jitters or sleeplessness.

 

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25/08/2012 · 6:56 PM

Is Eating Too Healthy A Good Thing?

Eating Too HealthySometimes eating too healthy can be a bad thing, especially if you are an active person. Since active people need more energy everyday, they need to eat non or less healthy foods sometimes to keep up with those calories.

Muscles need good nutrition and energy, and even more so for people who are active and trying to build muscles. So why does it feel so good when he occasional hamburger or bowl of ice cream feel so good.

Well, to break it down technically its the high levels of sugars, which spark muscle growth and from those carbohydrates and insulin. Insulin levels need to be spiked before and after a good intense workout, this is how muscles can go so fast. Which is why companies like Gatorade or Powerade supply a variety of high sugar products with electrolytes in them for athletes to use.

Yet too much insulin can be a bad thing, since when you have too much sugar which is over your body’s capacity to use for muscle growth actually turns into fat.

So how does this relate to eating too healthy and how its bad for you? Eating to healthy can be often not enough to spark increased muscle growth and recovery during those peak times like before a workout. Which is why that sometimes on off days or before and after workouts it ok to eat high calories things to surge the power of insulin sparking muscle growth.

Not saying you should go out and buy a tub of ice cream and then go workout. Im saying that when you eat your healthy meals before your workouts try adding something extra to spark your insulin levels. Have some chocolate, drink a sports drink or eat a few greasy french fries.

Eating too healthy is not always a good thing, because much of the time it would take a lot of healthy foods to get your insulin levels to spike really high. So in moderation try to eat something sugary at those peak times, but remember to overall eat as healthy as you can. Everything moderation when you make those exceptions, just eat smart and you can’t lose :) !

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13/08/2012 · 7:40 PM

5 Ways To Add Ab Exercises To A Workout Routine

workout routine, ab exercises, ab workoutBeing more efficient in the gym by adding abs to your workout and in between your exercise will make sure your abs get an amazing workout.”Most people who are trying to get great abs that leave ab exercises to the end of a workout are not doing enough to get an amazing set of abs.” Bodybuilding Mr.Kyrela Champion says.

To get a great workout for your abs, you must work them like a regular muscle group. Which is why I do my ab exercises at the beginning of a workout?” The effort that people have left at the end of a workout is just not good enough. Which is why you should use these three ways to get a great ab workout in the middle or if not the beginning of your workout between exercises?

Here are the 5 ways to add ab exercises to a workout routine:

1. Use Added Weights

Using extra weight like a dumbbell or plate really gives your core a better workout. Add weighted leg raises, machine crunches or a medicine ball for 3 sets of 15 reps in between your muscle group exercises. (like Legs or Chest)

2. Do More Leg Raises

Hanging leg raises or stationary leg raises are extremely effective for carving great core muscles. If you are using cables, or a pull up bar. Do the same, 3 sets of 15 reps in between whatever else you are working on that day.

3. Do Planks

Doing side planks, front planks in between other exercises also workouts your core well. Try to do several sets of planks during your workout until you become a master.

4. Bosu Balls

Do more exercises on a bosu ball or exercise ball, this works your core also. When diving into a shoulder workout, you can sit on a ball, keeping your core tight and get an amazing ab tightening workout from just a few tough exercises. Then you can simply use the exercise ball to do some crunches in between sets.

5. Do more Exercises When Your Standing

When you’re standing up doing, which ever exercise, this will also be working your core, obliques and love handles. What you want to do at the end of every exercise, whether a shoulder press or a tricep press, is to keep your core tight and do the last three reps very slowly. This will contract your core, forcing you to maintain your stability, thus working out your abs!

If you enjoyed reading this post, please feel free to comment! Until next time Troopers!

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12/08/2012 · 8:53 AM

How To Push Through Your Last Set With Ease!

How To Push, Last Set, Lift Weights, With Ease, Body Building, Weight TrainingNeed a spotter, or about to do a really heavy set? Forget that, all you need is your confidence and technique to squeeze through the hardest sets of your workout.

Many people fail to complete their hardest set, which is where confidence is formed and growth happens. It’s so important to get your last set complete, since you should always be doing more challenging moves and lifting more every workout if you really want to see improvements.

First, you need to pimp yourself up and get some rest for the most challenging sets, after that explode with force and the will to win. Then physically and physiologically get prepared. Think of the weights as light feathers, and at the same time push out 3 really big exhales, count down from 10 and go!

Counting down to something mentally prepares your mind for action and force’s reaction. Breathing out really fast pump’s blood rapidly to you muscles, and of course remember to breath in. Your muscles need new oxygen and to release all that nitrogen, think of it like recharging them.

Second is the technique, if you have to right moves and form it can make it faster and easier to get through your hardest set. Study your routine and look for ways to help you on the first and last reps, such as kicking weight’s up in the air when you’re doing dumbbell shoulder press. Alternatively, how you should arch your back when you are doing bench press or incline bench press.

Technique can help anyone get through their toughest sets, or also knowing how to grip weights correctly. Proper grip can be equally important to provide added strength and help with th success of your most challenging feats in the gym.

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07/08/2012 · 10:09 PM

5 Things That Boost Post-Workout Recovery

post workout, recovery, Are you always tired from sore muscles, and your workouts are just too much that you feel like you almost to just pass out? Well never fear, things that boost post-workout recovery are right here for you to take note of and use the next time you feel exhausted and just need something to help your body and mind rejuvenate.

These 5 things are very simple and just involve maybe a trip to your grocery store, or may be items that you already have at home. But for the next time you feel your muscles are tired, sore and ache from a good workout, feel free to use these to save your day!

1. Take Potassium

Potassium is extremely popular with body-builders when it comes to a recovery snack or item. Potassium comes in many fruits and veggies, mainly taken from bananas or coconut water. If you feel the need to recover quickly eat some of these and you should notice a speedy recovery.

2. Drink Water

Drinking water is important because it has all the properties you need to help your body through the recovery stage. Water not only hydrates and improves blood flow to your muscles, it also cools them down and helps them recover after a workout. Drink plenty of water and make sure that you are properly hydrated.

3. Eating Protein

Protein contains essential amino acids, which are the building-blocks of muscles. Make sure that you eat a hearty meal right after your workout with plenty of meat, fish or poultry. If you can take a Whey Powder protein shake as soon as you finish your workout.

4. Stretching

Stretching helps remove tension from your muscles, while providing better oxygen and blood flow throughout the body. This helps when your body aches, especially when it helps to release the built up toxins in the muscles and the free radicals moving around the body. Perform a variety of full body exercises or yoga after a good workout.

5. Take Glutamine 

Glutamine is an essential antioxidant that the body needs for recovery, and will help with the healing process of your muscles. It’s recommended that you take Glutamine right after your workouts, or I think it’s best to take it a few times a day to help make sure you get enough. You can pick up 1000 capsules of Glutamine on Amazon for just $16.97.

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06/08/2012 · 10:24 PM

3 Reasons Why You Should Never Use Heavy Weights

heavy weightsOf course getting bigger muscles is very appealing, but is using heavy weights good for your body? Many would say yes, and they would be right. However, normally people don’t really understand some of the consequences of what happens to their bodies after they use heavy weights often to workout.

In this post, we are going to discuss three reasons why you should never use heavy weights, but really heavy weights should be used in moderation to your normal cardio and muscle building routines. Enjoy these following reasons:

Reason #1 – Injuries

Since your body builds itself from challenging movements and heavier weight, his is how you’re going to increase muscle development. However, lifting heavy weights for a long period of time it has been revealed in studies that this stresses the joint muscles and may lead to injury. Which makes it very important to use this 72-hour rule when lifting heavy weights and let your body rest more frequently, not like you would with lighter weights.

Reason #2 – Wears Down Joints

Heavy lifting repeatedly can’t wear down the lubrication and put lots of pressure on joints. So it’s important to always eat foods or take supplements that help with joint health and keeping them properly used. Watch you from because it’s also important to maintain your form while using exercise since this is a common way to get injured.

Reason #3 – Stresses Out The Body

Your body can only handle so much stress, while heavy lifting frequently does put a huge amount of stress on not only your joints, but your entire body. Remembering that doing less heavy lifting can also give you the same results if you do your moves properly.

Do you weight train with heavy weights often? Maybe you should think about how your training might be too much for your body to handle. If you aren’t structuring your weight training, it’s best to talk to a professional and get a routine set up that keeps heavy lifting in check.

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03/08/2012 · 7:00 PM

How To Eat For More Muscles

Are you struggling to get lean muscle that show? Well like most people who actively participate in Fitness classes or a gym, that is usually the reason why…so I am here to help you discover how to eat for more lean muscles that show.

First things first, ask yourself how many servings of vegetables are you getting per day? If the awnser is on average below at least 5 or 6, this is a big reason why your not seing more lean muscles. When you feed your body with these nutrients and vitamins it feeds your muscles with healty materials to keep strong while the vegetables clean your system and your body of fat. Now try getting as many servings per day as you can, think of it like how many times it is recommended to get a drink of water, which is at least 8 per day.

Next step is to properly keep your body and your muscle hydrated with water. This will keep your muscle working properly, while the new water you drink will flush toxins and fat from your body to make them show. So always remember to keep your hydration up. Try a large water bottle which you can basically get for a few dollars from the grocery store.

The third step is protien and amino acids, foods such as fish, lean beef and chicken are very important to keep you metabolism up and keep those muscles fed. One step further, taking a scoop of casien protien before bed will also feed you muscles while they sleep to avoid break down during the night which may be visible in the morning. Its very important to hydrate and eat as soon as you wake up to keep them fed.

Think of your muscles as a constant nagging puppy, take me for a walk and feed me, feed me, feed me! They are one and the same, now execise them a few times a day, always fill up thier bowl and give them lots of puppy chow and pupperoni sticks( Or Turkey Pepperoni), your choice of course.

Did you find this post valueable? Leave your comments if you think this post is right on the money about how to eat for more muscles and tell us what you think!

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16/07/2012 · 11:41 PM

6 Things That Boost Post-Workout Recovery

workout recoveryIt’s tough getting your body to recover fast enough after a good workout, but there is hope. If you suffer from sore muscles, feel tired or completely exhausted, then you should try a few of these methods to help boost your post-workout recovery naturally so you can get up and on your feet again.

If your body never rests, then you won’t be able to come back and workout harder the next time. Here are five things that boost post-workout recovery which you can do that are all-natural and won’t cost you much. So enjoy and get back on the horse for your fitness goals and success!

1.Take Potassium

Potassium is a key ingredient to muscle recovery and faster; it’s also been known as one of the top 10 minerals for bodybuilders.  The electrolytes in potassium helps with muscle contraction and speeds up their recovery process, by which your body will keep hydrates forcing more liquids into your muscles for recovery.

2. Drinking H20

Water is needed to work as a filtration system for your muscles, since muscles are mostly made up of water. If you notice that when you are dehydrated your muscles tend to look smaller and weaker, it’s often because they are not hydrated. However, water acts as a flush system to remove toxins from muscle and replacing them with new ones. Just like getting an oil change done to your car!

3. Eating Right

Protein supplies your muscles with vital nutrients, which of course, help to build muscle. However, it’s very common for people to forget this for after their workouts. Try to remember to eat a full meal with at least 20-30 grams of lean protein from meat or supplement after your workouts to help speed up recovery.

4. Stretching

Stretching often helps to speed up the muscle recovery process by relieving tension, removing toxins and waste from your muscles. This is extremely important after your workouts, because this is the time when your muscles are packed with free radicals.

5. Natural Sugars

Spiking your insulin levels will feed your muscles with energy to recover, but too much can turn them into fat. Trying eating a few handfuls of fruits after every single workout, and you will start to notice some improvements.

6. Cooling Down

Jump into a cold room, and ice bucket or every the lake! Sorry, if you don’t have any of those, you can simply have a cool shown for a few minutes. This helps cool muscles down and break down the lactic acids built up in your muscles after any weight-training exercises, this is especially important to help them heal.

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11/07/2012 · 11:08 PM

How Breathing Can Improve Your Cardio Workout

cardio routine, exercise routine, breathing exercises, breathing exercise, cardioDid you know that how you breathe can actually help you get a better cardio workout and even overall exercise? It’s shown in many studies that breathing directly affects the body’s ability to perform better and last longer during physical exercise.

Simply, the more you focus on your breathing and the best you are at it, your workouts will see significant improvement. So how are you supposed to breathe for better cardio and exercise you ask? Well, if you take the time to really concentrate on when you are inhaling and exhaling you should really notice a difference.

For example, if you are planning to run on a treadmill for say fifteen minutes, try only breathing through your nose and taking longer to inhale and exhale. Then while you lift weights or stretch, try just breathing through your mouth and taking shorter breaths.

These types of activities can help improve your lung capacity and ability to take in oxygen when you try breathing normally. What happens when your body and lungs get better at delivering oxygen to your muscles, you get stronger and your capacity to do more in your workout’s increases.

Take a moment when you’re going for your next workout, and try to add this to your routine. For cardio workouts, try to inhale and exhale with a slower count of two in your head. For weights, exhale on your positive reps and inhale on your negative repetitions but breathe fast for each rep you do.

If you start to feel dizzy or lightheaded, then try to avoid doing this movement because this shouldn’t happen. To be safe, just go with the flow and let your body breath normally if you notice any difficulties. If you have any comments or have tried this type of method, please leave your details below!

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