Tag Archive | "drink"

<div id="DPG" webReader="198.198198198"><p>Are you ready to crank things up a notch? You can lose fat any pace you choose, really, but everyone should strive to be as efficient as possible. So we assembled the best package of tips we could find to turn you into a fat-burning pyromaniac.</p><h3 class="article-title">Tip 1: Clear The Kitchen</h3><p>It all starts with cleaning out your kitchen. Make no mistake: If food you shouldn't be eating lurks in your fridge, cupboards, or freezers, you will give in at some point or another.</p><p>You may think you have willpower of steel, but wait until your leptin levels start dropping and hunger clouds your every waking thought, and a few of your dreams. Few people will leave their house to satisfy their taste buds; they're much more likely to hit the fridge.</p><h3 class="article-title">Tip 2: Combine Cardio Variations</h3><p>The debate rages: steady-state cardio training vs. interval training for fat loss.</p><p>Steady state allows for a longer fat-burning session. Interval training ramps up your metabolic rate and increases fat oxidation rates for hours after the workout is done.</p><img src="images/2014/10-pro-tips-for-losing-fat_graphics_muscletech-1.jpg" width="560" height="290" border="0"/><p>"Steady state allows for a longer fat-burning session. Interval training ramps up your metabolic rate and increases fat oxidation rates for hours after the workout is done."</p><p>Which to choose? Try both.</p><p>You might do five or so intervals first and then move into steady-state training. This will allow you to reap all the benefits in one workout. Plus, the steady state will burn even more fat than usual because the intervals will have led to glycogen depletion.</p><p>Your cardio, like your weight training, should always be progressively more challenging. "This is the single most important factor in any training program: You will not be successful if today's training does not exceed yesterday's in some manner," says MuscleTech's Matt "Kroc" Kroczaleski, a world-champion and world-record-holding powerlifter and national-caliber bodybuilder.</p><h3 class="article-title">Tip 3: Do At Least One Full-Body Workout Per Week</h3><p>Just like the jury is out on the single best form of cardio training to do, you'll get mixed opinions on whether fat loss is best achieved through full-body or body-part split training.</p><p>Full-body workouts increase your metabolism more per workout due to the large amount of muscle mass you hit. They also allow for more total downtime to rest during the week.</p><p>Split systems have you working out more frequently and still hitting each muscle group with a higher volume for muscle glycogen depletion.</p><p>Here again, consider combining the two. Each week, do one full-body workout, one upper-body workout and one lower-body workout.</p><p>If you prefer a full-body, push, pull, lower-body setup for a four-day cycle, that's fine too. This allows you to still do a bit more volume per muscle group in each week yet have that maximum metabolic enhancing full-body session in place.</p><p>Whatever you do, you <em>must</em> lift weights to burn major fat. "Lifting weights is most effective for body-fat reduction when it is done correctly," says MuscleTech's Marc Megna, an ex NFL athlete, performance coach, and motivational speaker on fitness.</p><h3 class="article-title">Tip 4: Drink Green Tea Daily</h3><p>Green tea should be your top beverage of choice while on a fat-cutting plan. This health elixir will help to rev your metabolism, allowing you burn more calories daily. Green tea is also loaded with healthy plant chemicals and of free-radical-fighting antioxidants.</p><p>All these health goodies will help to reduce the tissue damage that can take place while dieting and still doing intense workout programs, helping you feel better as the fat-burning process hums along.</p><img src="images/2014/10-pro-tips-for-losing-fat_graphics_muscletech-2.jpg" width="560" height="331" border="0"/><p>"Green tea should be your top beverage of choice while on a fat-cutting plan."</p><p>Furthermore, the slight intake of caffeine you'll get will also boost energy and promote more fat burning, providing even greater benefits. The hot liquid may also help soothe the hunger pangs roiling your stomach.</p><p>Simply put, green tea is an all-around winner for people looking to get leaner.</p><h3 class="article-title">Tip 5: Have Two Higher Carb Days Per Week</h3><p>One tool most people do not make use of enough is the power of higher carb days. Low-carb dieting definitely speeds up progress for many people, but if their carb intake falls too low for too long, it will have the opposite effect.</p><p>Here's what happens: Leptin levels plummet harder and faster for low-carb dieters than people who take in more carbs. This ends up increasing hunger, slowing down the metabolism, and basically making your life miserable in the process.</p><img class="float-right" src="images/2014/10-pro-tips-for-losing-fat_graphics_muscletech-3.jpg" width="226" height="292" border="0"/><p>The solution? Carbohydrate staggering.</p><p>Have your low days as you prefer, but add two high days into the mix as well. This tricks the body into thinking carbs are around all the time, avoiding the plateau-causing metabolic drop that otherwise occurs.</p><p>Plus, you'll feel happier! Remember, carbohydrates induce the brain to release serotonin, a feel-good hormone that keeps you sane. Your family and coworkers will thank you.</p><p>I'd recommend limiting your cheat meals to those high-carb days. Phil Heath, three-time Mr. Olympia titleholder, has a cheat meal every three days or so, usually before a hard workout. So you know those extra carbs are being put right to work.</p><h3 class="article-title">Tip 6: Commit To Sleep</h3><p>Sleep is another underrated part of a proper fat-loss program. If you aren't sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone.</p><p>Since your cells will be starved for glucose also means you'll encounter carbohydrate cravings and lousy workouts.</p><p>Few healthy food choices are made after midnight. Going to bed an extra hour early is also a perfect way to combat night-time eating, which can be disastrous to your progress.</p><h3 class="article-title">Tip 7: Increase Your Protein Intake 10-20%</h3><p>A higher protein intake is the next step to seeing enhanced fat loss. Not only will protein-rich foods calm hunger pangs, but they also have a higher thermogenic effect as well. Thermo-what? Well, for every 100 calories you eat, your body will burn about 20-30 percent of those calories off simply breaking down the food.</p><a href="http://www.bodybuilding.com/store/muscletech/phase8.html"><img src="images/2014/muscletech_phase8_ratingbanner_01.jpg" width="400" height="167" class="c12"/></a><a href="http://reviews.bodybuilding.com/MuscleTech/Phase8"><img src="images/2014/muscletech_phase8_ratingbanner_02.jpg" width="160" height="97"/></a><a href="http://www.bodybuilding.com/store/muscletech/phase8.html"><img src="images/2014/muscletech_phase8_ratingbanner_03.jpg" width="160" height="70"/></a><p>This means you net fewer calories overall, therefore increasing your total daily calorie deficit. The bigger the deficit is, the greater the fat loss will be. And protein also helps reduce the chance of muscle mass loss, which is imperative to maintaining a lightening fast metabolism long-term.</p><h3 class="article-title">Tip 8: Practice Yoga</h3><p>Combating stress is another must-do for success, and there's no better way to do so than by taking yoga classes once per week. Not only will you crush stress, but you put yourself more in touch with your body and healthy living, which can help you make wiser choices when it comes to your diet plan.</p><img src="images/2014/10-pro-tips-for-losing-fat_graphics_muscletech-4.jpg" width="560" height="326" border="0"/><p>"Combating stress is another must-do for success, and there's no better way to do so than by taking yoga classes once per week."</p><p>Furthermore, yoga will help to ease muscle soreness by lengthening the muscles and reducing pent up tension you may be holding.</p><h3 class="article-title">Tip 9: Drink One Glass Of Water Before Each Meal</h3><p>A sneaky technique to try if you struggle to cut back on your food intake is to simply drink one glass of water before each meal.</p><p>This serves multiple purposes:</p><ul class="dpg-list"><li>Staying well-hydrated makes sure your metabolism runs at top speeds. Even slight dehydration makes it sluggish.</li>
<li>The water will fill you up, therefore prompting you to take in fewer calories during the meal.</li>
<li>It's refreshing and can help combat food cravings, making it easier to choose healthier foods for your meal.</li>
<li>*Add a slice of lemon to your water glass and you'll often find that the taste you had for whichever food you desired has passed.</li>
</ul><h3 class="article-title">Tip 10: Switch To Single-Ingredient Foods</h3><p>The last tip to remember that will dramatically help you improve the quality of your diet is to only eat single-ingredient foods.</p><p>If you use this guiding rule, you'll immediately cut out all the processed, unhealthy foods that can quickly put a stop to weight loss and have you feeling unwell.</p><img class="float-right" src="images/2014/10-pro-tips-for-losing-fat_graphics_muscletech-5.jpg" width="253" height="156" border="0"/><p>Single ingredient foods are in their most natural state and will contain the most nutrition to help keep your body healthy throughout the weight-loss process; they leave you energized as well!</p><p>So there you have it—the top 10 pro fat-burning tips to use if you want to strive to see optimal and rapid success. Don't rely on quick-fix approaches. Rely on sound and proven strategies that will get you results and keep the weight off for good.</p><a href="http://www.bodybuilding.com/store/mt/muscle.htm"><img src="http://www.bodybuilding.com/fun/images/2013/muscletech-page-banner.jpg" width="560" height="144" border="0" class="c13"/></a><br class="c14"/><h3 class="article-title">Recommended For You</h3><div class="c17" webReader="5.4402173913"><a href="http://www.bodybuilding.com/fun/6-tricks-to-a-stronger-squat.html"><img src="images/2014/6-tricks-for-a-stronger-squat_smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="6.69565217391"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/6-tricks-to-a-stronger-squat.html">6 TRICKS FOR A STRONGER SQUAT!</a></h4><p style="display: inline;" class="webReader-styled">
Looking to turn the heat up on your squat regimen? You've come to the right place. Step away from the norm and address the weaknesses that hold you back!</p></div></div><div class="c17" webReader="6.50289017341"><a href="http://www.bodybuilding.com/fun/plan-your-perfect-shred-5-steps-to-better-cut.html"><img src="images/2014/5-steps-to-a-better-cut-small.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="8.67052023121"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/plan-your-perfect-shred-5-steps-to-better-cut.html">5 STEPS TO A BETTER CUT</a></h4><p style="display: inline;" class="webReader-styled">
Warm weather is just around the corner, but does that mean you should start cutting now? No, it just means you should start planning now! Here's how.</p></div></div><div class="c17" webReader="5.79754601227"><a href="http://www.bodybuilding.com/fun/fact-or-fiction-8-nutritional-myths-debunked.html"><img src="images/2014/8-nutritional-myths-debunked_bpi_smallbox-b.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="7.45398773006"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/fact-or-fiction-8-nutritional-myths-debunked.html">8 NUTRITIONAL MYTHS DEBUNKED</a></h4><p style="display: inline;" class="webReader-styled">
When it comes to nutrition, separating fact from fiction can be a tricky task. Clear up any confusion and make the most of your meals.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.009569378"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.54088050314"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/sclark.htm">Shannon Clark</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/sclark.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/sclark.htm"><img src="images/2013/writer-shannon-clark-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/sclark.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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10 Pro Tips For Losing Fat!

Are you ready to crank things up a notch? You can lose fat any pace you choose, really, but everyone should strive to be as efficient as possible. So we assembled the best package of tips we could find to turn you into a fat-burning pyromaniac.

Tip 1: Clear The Kitchen

It all starts with cleaning out your kitchen. Make no mistake: If food you shouldn’t be eating lurks in your fridge, cupboards, or freezers, you will give in at some point or another.

You may think you have willpower of steel, but wait until your leptin levels start dropping and hunger clouds your every waking thought, and a few of your dreams. Few people will leave their house to satisfy their taste buds; they’re much more likely to hit the fridge.

Tip 2: Combine Cardio Variations

The debate rages: steady-state cardio training vs. interval training for fat loss.

Steady state allows for a longer fat-burning session. Interval training ramps up your metabolic rate and increases fat oxidation rates for hours after the workout is done.

“Steady state allows for a longer fat-burning session. Interval training ramps up your metabolic rate and increases fat oxidation rates for hours after the workout is done.”

Which to choose? Try both.

You might do five or so intervals first and then move into steady-state training. This will allow you to reap all the benefits in one workout. Plus, the steady state will burn even more fat than usual because the intervals will have led to glycogen depletion.

Your cardio, like your weight training, should always be progressively more challenging. “This is the single most important factor in any training program: You will not be successful if today’s training does not exceed yesterday’s in some manner,” says MuscleTech’s Matt “Kroc” Kroczaleski, a world-champion and world-record-holding powerlifter and national-caliber bodybuilder.

Tip 3: Do At Least One Full-Body Workout Per Week

Just like the jury is out on the single best form of cardio training to do, you’ll get mixed opinions on whether fat loss is best achieved through full-body or body-part split training.

Full-body workouts increase your metabolism more per workout due to the large amount of muscle mass you hit. They also allow for more total downtime to rest during the week.

Split systems have you working out more frequently and still hitting each muscle group with a higher volume for muscle glycogen depletion.

Here again, consider combining the two. Each week, do one full-body workout, one upper-body workout and one lower-body workout.

If you prefer a full-body, push, pull, lower-body setup for a four-day cycle, that’s fine too. This allows you to still do a bit more volume per muscle group in each week yet have that maximum metabolic enhancing full-body session in place.

Whatever you do, you must lift weights to burn major fat. “Lifting weights is most effective for body-fat reduction when it is done correctly,” says MuscleTech’s Marc Megna, an ex NFL athlete, performance coach, and motivational speaker on fitness.

Tip 4: Drink Green Tea Daily

Green tea should be your top beverage of choice while on a fat-cutting plan. This health elixir will help to rev your metabolism, allowing you burn more calories daily. Green tea is also loaded with healthy plant chemicals and of free-radical-fighting antioxidants.

All these health goodies will help to reduce the tissue damage that can take place while dieting and still doing intense workout programs, helping you feel better as the fat-burning process hums along.

“Green tea should be your top beverage of choice while on a fat-cutting plan.”

Furthermore, the slight intake of caffeine you’ll get will also boost energy and promote more fat burning, providing even greater benefits. The hot liquid may also help soothe the hunger pangs roiling your stomach.

Simply put, green tea is an all-around winner for people looking to get leaner.

Tip 5: Have Two Higher Carb Days Per Week

One tool most people do not make use of enough is the power of higher carb days. Low-carb dieting definitely speeds up progress for many people, but if their carb intake falls too low for too long, it will have the opposite effect.

Here’s what happens: Leptin levels plummet harder and faster for low-carb dieters than people who take in more carbs. This ends up increasing hunger, slowing down the metabolism, and basically making your life miserable in the process.

The solution? Carbohydrate staggering.

Have your low days as you prefer, but add two high days into the mix as well. This tricks the body into thinking carbs are around all the time, avoiding the plateau-causing metabolic drop that otherwise occurs.

Plus, you’ll feel happier! Remember, carbohydrates induce the brain to release serotonin, a feel-good hormone that keeps you sane. Your family and coworkers will thank you.

I’d recommend limiting your cheat meals to those high-carb days. Phil Heath, three-time Mr. Olympia titleholder, has a cheat meal every three days or so, usually before a hard workout. So you know those extra carbs are being put right to work.

Tip 6: Commit To Sleep

Sleep is another underrated part of a proper fat-loss program. If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone.

Since your cells will be starved for glucose also means you’ll encounter carbohydrate cravings and lousy workouts.

Few healthy food choices are made after midnight. Going to bed an extra hour early is also a perfect way to combat night-time eating, which can be disastrous to your progress.

Tip 7: Increase Your Protein Intake 10-20%

A higher protein intake is the next step to seeing enhanced fat loss. Not only will protein-rich foods calm hunger pangs, but they also have a higher thermogenic effect as well. Thermo-what? Well, for every 100 calories you eat, your body will burn about 20-30 percent of those calories off simply breaking down the food.

This means you net fewer calories overall, therefore increasing your total daily calorie deficit. The bigger the deficit is, the greater the fat loss will be. And protein also helps reduce the chance of muscle mass loss, which is imperative to maintaining a lightening fast metabolism long-term.

Tip 8: Practice Yoga

Combating stress is another must-do for success, and there’s no better way to do so than by taking yoga classes once per week. Not only will you crush stress, but you put yourself more in touch with your body and healthy living, which can help you make wiser choices when it comes to your diet plan.

“Combating stress is another must-do for success, and there’s no better way to do so than by taking yoga classes once per week.”

Furthermore, yoga will help to ease muscle soreness by lengthening the muscles and reducing pent up tension you may be holding.

Tip 9: Drink One Glass Of Water Before Each Meal

A sneaky technique to try if you struggle to cut back on your food intake is to simply drink one glass of water before each meal.

This serves multiple purposes:

  • Staying well-hydrated makes sure your metabolism runs at top speeds. Even slight dehydration makes it sluggish.
  • The water will fill you up, therefore prompting you to take in fewer calories during the meal.
  • It’s refreshing and can help combat food cravings, making it easier to choose healthier foods for your meal.
  • *Add a slice of lemon to your water glass and you’ll often find that the taste you had for whichever food you desired has passed.

Tip 10: Switch To Single-Ingredient Foods

The last tip to remember that will dramatically help you improve the quality of your diet is to only eat single-ingredient foods.

If you use this guiding rule, you’ll immediately cut out all the processed, unhealthy foods that can quickly put a stop to weight loss and have you feeling unwell.

Single ingredient foods are in their most natural state and will contain the most nutrition to help keep your body healthy throughout the weight-loss process; they leave you energized as well!

So there you have it—the top 10 pro fat-burning tips to use if you want to strive to see optimal and rapid success. Don’t rely on quick-fix approaches. Rely on sound and proven strategies that will get you results and keep the weight off for good.


Recommended For You

6 TRICKS FOR A STRONGER SQUAT!

Looking to turn the heat up on your squat regimen? You’ve come to the right place. Step away from the norm and address the weaknesses that hold you back!

5 STEPS TO A BETTER CUT

Warm weather is just around the corner, but does that mean you should start cutting now? No, it just means you should start planning now! Here’s how.

8 NUTRITIONAL MYTHS DEBUNKED

When it comes to nutrition, separating fact from fiction can be a tricky task. Clear up any confusion and make the most of your meals.

About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

Read article here: 

10 Pro Tips For Losing Fat!

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight loss, Weight TrainingComments Off on 10 Pro Tips For Losing Fat!

<div id="DPG" webReader="243.996869497"><div class="side-bar" webReader="-19"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/greg-robins-vital-stats-box.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><p><strong>Name:</strong> Greg Robins, CPT<br /><strong>Education:</strong> University of Massachusetts Boston<br /><strong>Occupation:</strong> Strength and Conditioning Coach at Cressey Performance<br /><strong>Twitter:</strong> @CoachGregRobbins<br /><strong>Website:</strong> thestrengthhouse.com<br /><strong>Location:</strong> Hudson, MA</p></div><p>Gaining weight can be incredibly difficult and stressful for certain people. For these folks, commonly called "hardgainers," adding even a little size can seem like a monumental task. Personally, I'm skeptical about the extent of this difficulty. From my time in the military to setting recent personal powerlifting goals, I've had my fair share of experiences gaining healthy weight.</p><p>At my lowest weight of 173 in the military, I had the energy of a bull and personal bests that included a 435-pound deadlift, a 315-pound squat, and a 285-pound bench press. Later, when I flew up to 230 pounds, these same lifts shot up over one hundred pounds apiece, and I still boast a better-than-average work capacity.</p><p>Over the years, I've learned that tackling any goal comes down to being honest, acknowledging how much work it will take, and pushing through that work. If you're a hardgainer who wants to gain weight, you probably won't feel hungry all the time, but you'll still have to eat. If you really want to grow, you need to silence your fears of getting fat, of your performance suffering, and of eating 100 percent clean.</p><img src="http://www.bodybuilding.com/fun/images/2014/7-ways-to-gain-weight-1.jpg" width="560" height="346" border="0"/><p>"Gaining weight can be difficult and stressful. With proper training and willingness to do the work, you can build quality muscle and add healthy size."</p><p>I don't care how hard it is for you to gain weight. With proper training and willingness to do the work, you can build quality muscle and add healthy size. Do you have the courage to actually step outside your comfort zone and get something done? If you want to grow, start with these seven tips!</p><p>
<h3 class="article-title c12">1 Use data over guesswork</h3>
</p><p>The guessing game and going by "feel" never give you an accurate picture of what you eat on a daily basis. So do the math and figure it out!</p><img class="float-right c13" src="http://www.bodybuilding.com/fun/images/2014/7-ways-to-gain-weight-2.jpg" width="190" height="283" border="0"/><p>Write down your daily diet in a notebook or food-tracking mobile app, crunch the numbers, and seek help if you need additional eyes. You may be surprised by what you find. Perhaps you thought you ate 3,300 calories one day when, in fact, you ate only 2,900. That's a 400-calorie difference that can add up overtime.</p><p>"Write down your daily diet in a notebook or food-tracking mobile app, crunch the numbers, and seek help if you need additional eyes."</p><p>Often, you just need something as visual as a food log for a couple weeks to fully grasp what you put into your diet—or <em>not</em>, in many cases.</p><p><strong>Action point:</strong> Spend at least one month writing down your meals, snacks, and calories of any form that touch your lips. This serves as a mental exercise to get yourself used to eyeballing portion sizes and grasping the frequency and size of the meals you can consistently suck in on a daily basis.</p><p>Take advantage of this experimental period to tweak your diet according to results and how you feel, and learn how your body responds. For example, if you haven't been gaining as much muscle as you'd like, check your protein intake to see if it's adequate; if not, bump it up by increasing protein portion size or shift foods around a bit. One gram of protein per pound of bodyweight is a solid daily target.</p><p>One month is all you need to get a good picture of your caloric intake, but if you feel like it really helps, by all means, continue doing it until you can confidently start assembling meals through approximation and still achieve the results you want.</p><p>Just be sure to avoid getting consumed by the idea that you need to count every calorie all the time.</p><p>
<h3 class="article-title c12">2 Add calorie bonuses in addition to planned meals</h3>
</p><p>Hardgainers don't gain weight for a slew of reasons. Chief among them is that they don't sneak in enough extra calories into their diet. Finding something to add as a surplus source of quick and easy calories is clutch for major gains.</p><p>Sure, this might be easier said than done, but it's a matter of identifying foods and recipes that are calorie-dense but light on stomach space. These foods include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt. Some other viable options consist of drinking milk throughout the day, making peanut butter and (insert your choice of condiment) sandwiches, homemade 1,000-calorie protein shakes, and homemade energy bars or "cookies."</p><img src="http://www.bodybuilding.com/fun/images/2014/7-ways-to-gain-weight-3b.jpg" width="560" height="288" border="0"/><p>"Finding something to add as a surplus source of quick and easy calories is clutch for major gains."</p><p>Once you figure out the foods which bloat the calorie count but not the stomach, plan to put them into your meals. That means making things in advance, thinking ahead, and having foods like full-fat Greek yogurt and nut butters within arm's reach and ready. Don't be lazy about it.</p><p>More calories = more growth, so pack on the calories and cram them in where you can.</p><p><strong>Action point:</strong> one of my favorite quick and easy snacks</p><ol class="dpg-list"><li>Grab a jar of all-natural peanut butter (none of that added sugar and oils funny business!) and empty it into a bowl.</li>
<li>Add two or three scoops of quality protein powder, a little honey to taste, and about 1/2 cup of dried oats.</li>
<li>Add just enough water to make it mixable but not soupy at all.</li>
<li>Mix all together.</li>
<li>Separate into little balls that can hold together and refrigerate.</li>
<li>Eat one with each of your meals over the next few days.</li>
</ol><p>Other good options include many awesome high protein recipes by <a href="http://www.bodybuilding.com/fun/anna-sward.html" rel="nofollow" target="_blank">Protein Powder Chef, Anna Sward</a>.</p><a href="http://www.bodybuilding.com/store/protein-powder/the-cookbook-protein-pow.html" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/annasward_bookbanner.jpg" width="560" height="144" border="0"/></a><p>
<h3 class="article-title c12">3 You need to eat carbs (yes, even the starchy ones)</h3>
</p><p>This tip seems pretty straightforward, but you'd be surprised by how many people ask me why they're not gaining weight when their only carbohydrate sources come from vegetables, trace amounts of sugars, fruits, and legumes.</p><p>I'm not saying to go completely crazy on trashy carbohydrates, but your body will gain better results from additional carb sources such as rice, oats, sweet potatoes, and—dare I say it—bread. This is especially true with heavy weightlifting, since carbs are needed to replenish glycogen stores that a particularly grueling lifting session devours. Some studies suggest that timing the majority of your starches around when you train may shunt unnecessary fat storage. For example, eat these starches either pre- or post-workout.</p><p><strong>Action point:</strong> Add two bananas, a bowl of oatmeal (one cup measured uncooked), or half a cup of rice (measured uncooked) to your post-training meals.</p><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/7-ways-to-gain-weight-5.jpg" width="264" height="224" border="0"/><p>
<h3 class="article-title c12">4 Fat is where it's at</h3>
</p><p>Fats are essential to your diet because they cushion your vital organs, help you digest certain types of vitamins, maintain optimum brain function, and more. Plus, fats are the easiest way to add extra calories. Fat sources are calorically dense, go down quickly, provide a lot of energy, and of course, they're damn tasty. Before you go to town on heavy cream and lard, fats should come from quality sources, like raw nuts, sunflower seeds, nut butters, avocado, fattier cuts of meat, olive oil, real mayonnaise, and some cheese.</p><p>Fats should comprise most of your meals when you're not training or close to training times.</p><p><strong>Action points:</strong> things you can do to add more fats and thus more calories to your diet</p><ul class="dpg-list"><li>Liberally douse your veggies in grass-fed butter or olive oil.</li>
<li>Pat some butter in your sweet potato.</li>
<li>Add extra olive oil in your marinara sauce.</li>
<li>Use real mayonnaise in your sandwiches.</li>
<li>Eat a whole avocado with your meal (they go with everything!).</li>
<li>Snack on macadamia nuts, cashews, Brazil nuts, and any of the other more nutrient-dense nuts throughout the day.</li>
</ul><p>
<h3 class="article-title c12">5 Eat faster</h3>
</p><p>Before your body has the chance to feel satiated, fill 'er up! If you eat too slowly, you give your brain a chance to catch up on your stomach's actual satiety levels, which is usually about a 20-minute delay. When you sit down to eat, start shoveling as much food as you comfortably can into your gaping maw. That means the opposite of what most weight loss experts will tell you. Never put your utensils down during your meal.</p><p><strong>Action point:</strong> Make it a point to eat your meals with training buddies or friends who eat more food than you do. That way it becomes sort of a competition. It also puts "eating a lot" into a humbling perspective when you can see how much other people eat in comparison to yourself.</p><img class="float-right c16" src="http://www.bodybuilding.com/fun/images/2014/7-ways-to-gain-weight-6.jpg" width="268" height="322" border="0"/><p>
<h3 class="article-title c12">6 Drink more calories</h3>
</p><p>Chewing takes work and time. Drink your calories whenever you can, whether that ends up being milk, coconut water, or a simple shake. Big, nutritional <a href="http://www.bodybuilding.com/fun/proteinshakes.htm" rel="nofollow" target="_blank">shakes</a> you make at home are the real moneymaker here. You can add extra calories from coconut milk, nut butters, high-quality protein powders, and fistfuls of greens to make that shake give you both weight and nutritional gains.</p><p><strong>Action point:</strong> Drink beverages like coconut milk, milk, or coconut water with each meal.</p><p>
<h3 class="article-title c12">7 Have a positive relationship with your food</h3>
</p><p>Far too often, people get consumed by the act of eating that they forget to savor food and view food as more than just numbers. Learn to cook, enjoy your food, and stop eating alone.</p><p>Having a positive relationship with food will do wonders for the poor habits you don't even realize are taking place. It's often the negative association that stems from the "need to eat" and makes hardgainers less likely to be able to adhere to consuming more calories. In these cases, it just helps to have a friend to be there along the way.</p><p><strong>Action point:</strong> Plan to have dinner with a friend at least twice each week over the next month. As I already mentioned, try to make plans with friends who aren't afraid to say yes to two entrees or second (or even third) helpings!</p><p>Do you have any other weight-gaining secrets to share with other hardgainers? Share your thoughts in the comments below!</p><br class="c17"/><h3 class="article-title">Recommended For You</h3><div class="c20" webReader="5.15789473684"><a href="http://www.bodybuilding.com/fun/12-skinny-guy-tips-to-build-monster-muscle.htm"><img src="images/2014/12-skinny-guy-tips-to-build-monster-muscle-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.63157894737"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/12-skinny-guy-tips-to-build-monster-muscle.htm">12 'Skinny Guy' Tips To Build Monster Muscle!</a></h4><p style="display: inline;" class="webReader-styled">
Are you afraid to challenge yourself? After reading this article, you should be ready to take the first steps in the journey!</p></div></div><div class="c20" webReader="5.55434782609"><a href="http://www.bodybuilding.com/fun/hardgainers-guide-to-muscle-building.htm"><img src="images/2014/hardgainers-guide-to-muscle-building-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="7.14130434783"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/hardgainers-guide-to-muscle-building.htm">Hardgainer's Guide To Muscle Building!</a></h4><p style="display: inline;" class="webReader-styled">
Every hardgainer is looking to add muscle. This guide will focus on the types of weight training, cardio and nutrition needed to meet your goals.</p></div></div><div class="c20" webReader="5.34210526316"><a href="http://www.bodybuilding.com/fun/30-day-bones-to-buff-training.htm"><img src="images/2014/bones-to-buff-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.86842105263"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/30-day-bones-to-buff-training.htm">How To Go From Bones To Buff In Just 30 Days!</a></h4><p style="display: inline;" class="webReader-styled">
For someone struggling to gain mass, a different approach must be taken. Here are the benefits of a 30-day program for ectomorphs. Check it out!</p></div></div></div>

Get Growing: 7 Ways To Gain Weight For The Hardgainer

Gaining weight can be incredibly difficult and stressful for certain people. For these folks, commonly called “hardgainers,” adding even a little size can seem like a monumental task. Personally, I’m skeptical about the extent of this difficulty. From my time in the military to setting recent personal powerlifting goals, I’ve had my fair share of experiences gaining healthy weight.

At my lowest weight of 173 in the military, I had the energy of a bull and personal bests that included a 435-pound deadlift, a 315-pound squat, and a 285-pound bench press. Later, when I flew up to 230 pounds, these same lifts shot up over one hundred pounds apiece, and I still boast a better-than-average work capacity.

Over the years, I’ve learned that tackling any goal comes down to being honest, acknowledging how much work it will take, and pushing through that work. If you’re a hardgainer who wants to gain weight, you probably won’t feel hungry all the time, but you’ll still have to eat. If you really want to grow, you need to silence your fears of getting fat, of your performance suffering, and of eating 100 percent clean.

“Gaining weight can be difficult and stressful. With proper training and willingness to do the work, you can build quality muscle and add healthy size.”

I don’t care how hard it is for you to gain weight. With proper training and willingness to do the work, you can build quality muscle and add healthy size. Do you have the courage to actually step outside your comfort zone and get something done? If you want to grow, start with these seven tips!

1 Use data over guesswork

The guessing game and going by “feel” never give you an accurate picture of what you eat on a daily basis. So do the math and figure it out!

Write down your daily diet in a notebook or food-tracking mobile app, crunch the numbers, and seek help if you need additional eyes. You may be surprised by what you find. Perhaps you thought you ate 3,300 calories one day when, in fact, you ate only 2,900. That’s a 400-calorie difference that can add up overtime.

“Write down your daily diet in a notebook or food-tracking mobile app, crunch the numbers, and seek help if you need additional eyes.”

Often, you just need something as visual as a food log for a couple weeks to fully grasp what you put into your diet—or not, in many cases.

Action point: Spend at least one month writing down your meals, snacks, and calories of any form that touch your lips. This serves as a mental exercise to get yourself used to eyeballing portion sizes and grasping the frequency and size of the meals you can consistently suck in on a daily basis.

Take advantage of this experimental period to tweak your diet according to results and how you feel, and learn how your body responds. For example, if you haven’t been gaining as much muscle as you’d like, check your protein intake to see if it’s adequate; if not, bump it up by increasing protein portion size or shift foods around a bit. One gram of protein per pound of bodyweight is a solid daily target.

One month is all you need to get a good picture of your caloric intake, but if you feel like it really helps, by all means, continue doing it until you can confidently start assembling meals through approximation and still achieve the results you want.

Just be sure to avoid getting consumed by the idea that you need to count every calorie all the time.

2 Add calorie bonuses in addition to planned meals

Hardgainers don’t gain weight for a slew of reasons. Chief among them is that they don’t sneak in enough extra calories into their diet. Finding something to add as a surplus source of quick and easy calories is clutch for major gains.

Sure, this might be easier said than done, but it’s a matter of identifying foods and recipes that are calorie-dense but light on stomach space. These foods include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt. Some other viable options consist of drinking milk throughout the day, making peanut butter and (insert your choice of condiment) sandwiches, homemade 1,000-calorie protein shakes, and homemade energy bars or “cookies.”

“Finding something to add as a surplus source of quick and easy calories is clutch for major gains.”

Once you figure out the foods which bloat the calorie count but not the stomach, plan to put them into your meals. That means making things in advance, thinking ahead, and having foods like full-fat Greek yogurt and nut butters within arm’s reach and ready. Don’t be lazy about it.

More calories = more growth, so pack on the calories and cram them in where you can.

Action point: one of my favorite quick and easy snacks

  1. Grab a jar of all-natural peanut butter (none of that added sugar and oils funny business!) and empty it into a bowl.
  2. Add two or three scoops of quality protein powder, a little honey to taste, and about 1/2 cup of dried oats.
  3. Add just enough water to make it mixable but not soupy at all.
  4. Mix all together.
  5. Separate into little balls that can hold together and refrigerate.
  6. Eat one with each of your meals over the next few days.

Other good options include many awesome high protein recipes by Protein Powder Chef, Anna Sward.

3 You need to eat carbs (yes, even the starchy ones)

This tip seems pretty straightforward, but you’d be surprised by how many people ask me why they’re not gaining weight when their only carbohydrate sources come from vegetables, trace amounts of sugars, fruits, and legumes.

I’m not saying to go completely crazy on trashy carbohydrates, but your body will gain better results from additional carb sources such as rice, oats, sweet potatoes, and—dare I say it—bread. This is especially true with heavy weightlifting, since carbs are needed to replenish glycogen stores that a particularly grueling lifting session devours. Some studies suggest that timing the majority of your starches around when you train may shunt unnecessary fat storage. For example, eat these starches either pre- or post-workout.

Action point: Add two bananas, a bowl of oatmeal (one cup measured uncooked), or half a cup of rice (measured uncooked) to your post-training meals.

4 Fat is where it’s at

Fats are essential to your diet because they cushion your vital organs, help you digest certain types of vitamins, maintain optimum brain function, and more. Plus, fats are the easiest way to add extra calories. Fat sources are calorically dense, go down quickly, provide a lot of energy, and of course, they’re damn tasty. Before you go to town on heavy cream and lard, fats should come from quality sources, like raw nuts, sunflower seeds, nut butters, avocado, fattier cuts of meat, olive oil, real mayonnaise, and some cheese.

Fats should comprise most of your meals when you’re not training or close to training times.

Action points: things you can do to add more fats and thus more calories to your diet

  • Liberally douse your veggies in grass-fed butter or olive oil.
  • Pat some butter in your sweet potato.
  • Add extra olive oil in your marinara sauce.
  • Use real mayonnaise in your sandwiches.
  • Eat a whole avocado with your meal (they go with everything!).
  • Snack on macadamia nuts, cashews, Brazil nuts, and any of the other more nutrient-dense nuts throughout the day.

5 Eat faster

Before your body has the chance to feel satiated, fill ‘er up! If you eat too slowly, you give your brain a chance to catch up on your stomach’s actual satiety levels, which is usually about a 20-minute delay. When you sit down to eat, start shoveling as much food as you comfortably can into your gaping maw. That means the opposite of what most weight loss experts will tell you. Never put your utensils down during your meal.

Action point: Make it a point to eat your meals with training buddies or friends who eat more food than you do. That way it becomes sort of a competition. It also puts “eating a lot” into a humbling perspective when you can see how much other people eat in comparison to yourself.

6 Drink more calories

Chewing takes work and time. Drink your calories whenever you can, whether that ends up being milk, coconut water, or a simple shake. Big, nutritional shakes you make at home are the real moneymaker here. You can add extra calories from coconut milk, nut butters, high-quality protein powders, and fistfuls of greens to make that shake give you both weight and nutritional gains.

Action point: Drink beverages like coconut milk, milk, or coconut water with each meal.

7 Have a positive relationship with your food

Far too often, people get consumed by the act of eating that they forget to savor food and view food as more than just numbers. Learn to cook, enjoy your food, and stop eating alone.

Having a positive relationship with food will do wonders for the poor habits you don’t even realize are taking place. It’s often the negative association that stems from the “need to eat” and makes hardgainers less likely to be able to adhere to consuming more calories. In these cases, it just helps to have a friend to be there along the way.

Action point: Plan to have dinner with a friend at least twice each week over the next month. As I already mentioned, try to make plans with friends who aren’t afraid to say yes to two entrees or second (or even third) helpings!

Do you have any other weight-gaining secrets to share with other hardgainers? Share your thoughts in the comments below!


Recommended For You

12 ‘Skinny Guy’ Tips To Build Monster Muscle!

Are you afraid to challenge yourself? After reading this article, you should be ready to take the first steps in the journey!

Hardgainer’s Guide To Muscle Building!

Every hardgainer is looking to add muscle. This guide will focus on the types of weight training, cardio and nutrition needed to meet your goals.

How To Go From Bones To Buff In Just 30 Days!

For someone struggling to gain mass, a different approach must be taken. Here are the benefits of a 30-day program for ectomorphs. Check it out!

Read this article: 

Get Growing: 7 Ways To Gain Weight For The Hardgainer

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight loss, Weight TrainingComments Off on Get Growing: 7 Ways To Gain Weight For The Hardgainer

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30 Supercharged Lifting Tips You Have To Try

It’s time to upgrade your training education! Whether you’re new to the bench press or a seasoned veteran of the squat rack, you can always benefit from more iron knowledge. Make the most of your hard work, intense effort, and dedication to the gym with these 30 tips! You’ve probably seen a few before, but you’re bound to learn—and lift—something new.

1 Focus On Compound Exercises

The biggest mistake you could make is choosing isolation movements over compound exercises. A compound exercise is a multi-joint movement that works multiple muscle groups at one time. Compound exercises like squats, deadlifts, rows, shoulder presses, and lunges should always make up the foundation of your workout program.

“Compound exercises like squats, deadlifts, rows, shoulder presses, and lunges should always make up the foundation of your workout program.”

Engaging more muscle groups at once means that you’ll be able to increase the load. Heavy lifting helps build lean muscle, strength, and your mind-muscle connection. Another benefit? Compound exercises engage your core, meaning you won’t have to spend those last 10 minutes of your workout doing non-stop crunches.

2 Start With A Warm-Up Set

Aiming for a max load first thing in a workout is an injury risk waiting to happen. Perform a warm-up set on the first set of any big exercise, if not the first 2 or 3 sets. Warming up will stimulate blood flow, help you groove tough movements, and prime your body for heavier weight.

3 Never Sacrifice Good Form

No matter your training program or technique, keep one thing in mind: Form is the key. Never lift with your ego at the cost of proper technique. Sacrificing good form puts unnecessary stress on your joints and muscles, increasing the risk of injury. Poor form also increases the chance that you’re not working your targeted muscles to their full potential, which may cost you gains.

4 Check Yourself

If you struggle to keep good form, consider exercising in front of a mirror or videotaping difficult exercises. This allows you to watch your body more closely and asses your movements. If you have a tough time on a particular exercise, the mirror can be a quick and useful guide. Sometimes you need the visual component to make sure you’re properly positioned and aligned.

“If you struggle to keep good form, consider exercising in front of a mirror or videotaping difficult exercises.”

5 Slow Down

Don’t cheat your reps by using momentum—rather than your muscles—to move a load. To help avoid swinging a weight, slow down each exercise. Go one step further by pausing and squeezing at the top of each lift. This will eliminate any momentum in the equation and ensure that you only use brute strength to lift those weights.

“Focus on lower reps for compound movements and higher reps for isolation exercises.”

6 Adjust for Fat Loss

When you work to lose fat, you typically eat fewer calories. Because you ingest less potential energy, you probably have to adjust your workout. To prevent muscle loss during a cut, don’t drop the amount of weight you’d normally lift. To compensate for the reduced fuel coming in, decrease your volume instead. Cut your reps and sets back by up to two-thirds, but keep an emphasis on heavy weight.

7 Use A Variety Of Rep Ranges

To achieve a balanced muscle- and strength-building program, include sets of both 5-8 and 8-12 reps. Varying your rep ranges and load will allow you to make optimal strength gains while stimulating increased growth. Focus on lower reps for compound movements and higher reps for isolation exercises.

8 Utilize Grip Changes

A simple adjustment can make a world of difference when it comes to breaking through a training plateau. Add in a new stimulus, like switching from a regular grip on bent-over rows to a reverse grip, to make a big difference over time.

If you want to mix things up, target your muscles with more drastic exercise variations. Switch your back squat to a front squat, for example, or focus on the close-grip bench press instead of using a typical wide grip.

9 Branch Out From Dumbbells

Just as grip changes help bust through plateaus, so does adjusting your training tools. Try switching from dumbbells to barbells and kettlebells. Or, incorporate cable pulleys into your workout. While the exercises may be similar the nature of the stress will be slightly different, which could be just what your muscles need to progress.

10 Strengthen Your Core

Maintaining a strong core is a must if you’re going to lift heavy. Be sure to devote attention to core training—and I don’t mean endless sit-ups. That “traditional” ab exercise takes the fast track to slow results. Why? It doesn’t put proper stress on the target muscles. Instead, focus on compound movements that require balance and core activation. Single-leg deadlifts, single-leg squats, and split squats are all fantastic choices.

11 Mind Your Spine

The stability and position of your spine, neck, and pelvis can often reveal weak links in core lifts. A compromised spinal position also puts you at risk for injury. Brace your spine with your core to keep it protected, and lift safely by keeping your neck neutral. Strong, active glutes will also help keep your spine safe.

12 Use a Spotter

If you plan on going heavy to evoke the greatest strength gains, make sure you have a spotter. Knowing your spotter is there to assist you will free you to push your body to the max with each rep. Chances are you’ll test your boundaries, challenge yourself, and even push through one or two more reps than you would without a spotter.

13 Deload Every 4-6 Weeks

A deload week can be beneficial and help manage total training stress over time. By dropping your total volume or lifting lighter, you’ll give your body time to recover. A deload week saves you from having to take a complete week off training and lets you hit your next training phase fresh and full of energy. Deload once every 4-6 weeks of heavy training.

14 Don’t Overdo Cardio

If you aim for optimal strength gains, keep cardio to a minimum. Worried about adding extra body fat? Turn to your diet instead of the treadmill. Adjust your calorie intake and focus on incorporating more lean protein into your diet to see strength gains without the addition of extra fat.

“If you aim for optimal strength gains, keep cardio to a minimum.”

15 Squat Lower

Going only halfway down through your squat is the fastest way to short-circuit results. To avoid this, be sure to squat as low down to the ground as you can. At the bottom of your squat, your thighs should be at least parallel with the ground. This will evoke maximum glute and hamstring stimulation, ensuring better overall results. Only people with pre-existing knee problems or other injuries should modify the depth of their squat.

16 Watch Your Knees

Make sure that your knees move in line with your toes during lunges, squats, and split squats; it’s essential to keeping your joints pain free. Make sure you pay attention to their placement as you execute these movements; never allow them to move too far inward. You don’t want your knees to cave during a big lift.

17 Sumo Squat

If you want to work your inner thighs, sumo squats should be your exercise of choice. The foot placement—a wider stance with your feet angled outward—will place more stress and tension on your inner thighs and glutes. Who knows, the different movement pattern required might also help you bust through a progress plateau!

18 Regularly Interchange Implements

If you always lift barbells on the bent-over row or bench press, you might want to consider swapping to dumbbells for a few sets. If one arm is stronger than the other, barbells allow the stronger arm to overcompensate for the weaker side; this causes increased imbalance in growth. Lifting with dumbbells will prevent this from occurring—or it will make the strength imbalance so obvious that you have to address it.

19 Respect Your Rest

If you aren’t resting sufficiently, you won’t build strength or size. Lifting tears down muscle tissue; rest and nutrition build it back up. This is a simple point, but it’s crucial: Don’t ignore the importance of rest inside and outside the gym. Take at least one day to recover each week. Inside the gym, aim to rest 1-3 minutes between low-rep sets of near maximal effort and 30-90 seconds between lighter, high-rep sets.

20 Know Your Body

Every human body is different and each can handle a different amount of volume. Always listen to your body and adjust accordingly. Don’t keep pushing yourself if your body tells you no. Take a break from your program and rest. Remember that each person has a different recovery capacity. It’s your job to listen to and respect yours.

21 Strength First

Before you start adding supersets, dropsets, or pyramid sets to your workout program, focus on building a strong foundation. Take advantage of the fact that, if you’re new to training, you’ll experience remarkable gains from basic programming and big lifts. You can start adding additional intensity techniques when you’ve spent more time under the bar.

22 Lift First, Cardio Later

If you plan both cardio and strength training on the same day, lift first. Lifting is more taxing on the central nervous system, so you must be at your strongest for it. Cardio also uses more muscle glycogen, or stored energy, which you don’t want to deplete prematurely.

23 Track Your Workouts

Don’t leave progress and possible gains up to memory. Write down everything you do during each workout session, including reps, set, weight lifted, and how you felt. This will allow you to make steady progress from session to session. If you leave what you did to memory, your recollection may become muddled. Keep a workout log either on paper or on your phone with a free app like the BodySpace workout tracker.

24 Hydrate

Make a dent in that water jug, especially before your workout begins. Hydration is essential for proper workout performance, so make sure that you go into each session fully hydrated. Even slight amounts of dehydration can sap strength and performance levels in a hurry, so drink up. Drink a few liters of water in the hours leading up to the workout and another liter of water during and after the session.

25 Tune Out Distractions

If you’re mentally distracted during your workout session, your mental intensity will suffer. Since intensity is the cornerstone of progress, you can’t let it slide. Tune out all distractions at the gym so you can attack the task at hand. Sometimes you just have to rely on your buds—your ear buds that is. Research suggests that listening to fast, upbeat tunes can increase respiration and elevate your heart rate, gearing you up to fully attack that workout.

26 Wear Proper Footwear

Sure, you know not to wear loafers to the gym, but the importance of lifting in proper shoes is often overlooked. Wearing the wrong kicks is a fast way to get an ankle injury or nagging blister. If you use the same shoes for strength training and cardio, make sure to replace them regularly. Remember that, even though they may look new, a shoe’s structural support can get worn out. Replace running shoes every 350-550 miles. If you’re interested in minimalist training shoes, check out this full round-up.

“Wearing the wrong kicks is a fast way to get an ankle injury or nagging blister.”

27 Frequency for Growth

If you’re not building your desired amount of size, you might not be training frequently enough. To ensure optimal results, aim to hit each major muscle group in the body at least once every five days. Think about it like this: If you only train your chest once per week, it means you then take six days off from that particular muscle group. To keep muscle protein synthesis elevated and stimulate consistent growth, you could hit that muscle every few days.

28 Don’t Fear Bulking Up

Guy or girl, I’m sure you’ve heard a friend say, “I just don’t want to get too big.” If you want to build muscle, regardless of your gender, then you have to overcome your fear of “bulking up.” You won’t turn into a hulk overnight, believe me. Substantial muscle growth takes years of hard work, intense effort, and stellar nutrition. If you’re a female, it often takes even more work because of lower testosterone production. So banish your fear of “getting huge” and commit to progress.

29 The Post-Workout Fuel Factor

For optimal workout performance, future growth, and faster recovery, you can’t consistently neglect solid post-workout nutrition. While there’s a lot of debate over nutrient timing, the right nutrients shortly after a workout will kick-start repair, stimulate protein synthesis, restock your muscle glycogen, and help you recover between training sessions.

“For optimal workout performance, future growth, and faster recovery, you can’t consistently neglect solid post-workout nutrition.”

Consume at least 20 grams of protein after your workouts—preferably whey, or whey and casein —to stimulate growth. If you’re focused on building size and strength, fast carbohydrates can help replenish muscular energy stores and support growth. Shoot for 50 grams or more if you’re not on a low-carb diet or cut. Creatine and beta-alanine support muscular strength and endurance, and they also mix well in your post-workout cocktail. Beyond these staples, you can get even creative by adding branched chain amino acids, betaine, and more.

30 Become an Eccentric

People often mistakenly put all their attention on the lifting phase—the concentric—portion of an exercise. Concentric action contracts the muscle you target; eccentric movement lengthens that muscle. In a dumbbell biceps curl, lifting the weight up is the concentric action, and lowering it under control is the eccentric portion of the life.

If you blow off the eccentric portion of a movement and let gravity do your work, it’s time for a change. By performing the eccentric movement in a slow, controlled manner, you’ll tax your muscles, create more damage, and stimulate new results. You can see remarkable strength gains if you stress this movement pattern and maintain the tension in the muscle.

Tell Us Your Favorites

You probably use many of the tips above, plus a variety of your own favorite techniques. Help the community and share some of your favorite lifting tips in the comments below!


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30 Supercharged Lifting Tips You Have To Try

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on 30 Supercharged Lifting Tips You Have To Try


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