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Gain More Muscle ~ 4 Top Tips for Women

August 15, 2018 By Fiddle

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4 Top Tips for Women to Gain More Muscle

Are you struggling with how to lose your excess weight and get back into shape?
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There are several easy ways that you can build up your core strength. Below are 4 techniques that will help you to gain more muscle and lose excess fat.
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1. Ramp up Your Diet

Take a closer look at your overall diet. It may be hindering you when it you try to gain more muscle.
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You have to provide your body with the appropriate types of fuel in order for it to respond to your workout efforts.
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A balance of real food in the form of proteins, carbohydrates, fruits, and vegetables is the right way to go about it.
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This is what your body needs in order to trim your waistline and increase your muscle mass. Don’t go into a workout on an empty stomach. This will cause your body to go into preservation mode.
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2. Focus Your Muscle-Gain Workout Efforts

Select workouts that focus on the muscle groups that you want to develop. For more overall muscle development, look into strength training exercises.
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These types of activities are more varied in nature. This will allow you to spend as little time as possible working out for the most benefit.
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There are certain people who may benefit by working with a personal trainer. This will give you a better understanding of the types of exercises that will help you the most.

3. Incorporate a Smart, Muscle-Building Strategy

If you don’t have time to go to the gym, you can still build up your strength and muscles. There are exercises that you can incorporate into your everyday routine.
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For example, you can do stretches while out with the stroller. Do sit-ups during the commercial break or leg lifts while talking on the phone.
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Another thing that you can do is to take the stairs over the elevator. Making these little changes in your life can help you to feel stronger.

4. Get Sufficient Rest

Sleep is an important part of gaining more muscle. While you’re asleep, your body is healing itself and building new tissues.
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This means that in order to be at your best, you need to get sufficient rest. The recommendation is that adults need at least six to eight hours a night to remain healthy.
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If you aren’t getting enough sleep, your body can’t function well. Limit your bedtime distractions so that you can get the rest that you need each night.|.

Take advantage of natural sleep remedies to give yourself that beneficial edge of a perfect night’s sleep!
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If you follow these tips, you can feel a little stronger each day. This may give you the boost in confidence that you need to feel better about yourself.

Post by Hannah Whittenly
https://Twitter.com/HannahWhittenly

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How to Keep Your Muscles Healthy As You Age ~ 6 Top Tips

August 13, 2018 By Fiddle

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Here are 6 Tops Tips to Keep Your Muscles Healthy As You Age

After the age of 30, we lose our muscle mass by 1 percent every year. With time, the cumulative effect amounts to significant muscle loss.
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Most people assume that our diet should stay the same throughout the years – i.e., healthy and consistent. But the truth is that we should eat foods that preserve muscle mass after 30.
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Many people also assume that because skipping breakfast and making poor nutrition choices never hurt them before, therefore it is just something they are born with and won’t likely ever bother them. This is another myth!
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Remember, poor lifestyle choices in food and exercise take their toll as you age. And sadly, there’s no way you can turn back the clock!
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Of course, people who embrace good habits have a head start. Even so, they must implement measures like strengthening the abdominals that target their muscle health as well as muscle mass.

Check out 6 strategies you can use to strengthen your muscles and keep them functioning.

1. Check Your Vitamin D Levels and Nutrient Intake

To check if you are deficient, you must do a simple blood test, administered by the doctor, of course. If your results show a deficiency, he may advise you to increase your vitamin D consumption with a supplement.
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Several studies have found that getting enough Vitamin D helps combat inflammation and increases muscle protein synthesis. Both these are excellent in improving the body’s muscle strength, balance and power.
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You should note that supplements are always meant to be a nutritional safety net because your body can generate its own vitamin D too.
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However, as you age, your body makes less Vitamin D via exposure to the sun, making supplements the optimal choice.
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There are supplements and supplements. Make sure you take bio-available supplements. Most supplements available on the market are not absorbable by your body.
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Not only are you wasting your money and not feeding your body what it needs, you are also giving it (your body) unnecessary work and grief: It must filter these out of your system; or if it can’t do that, then it must dump them as best as it can, wherever it can.

In addition to vitamin D, take up to 2 grams of more of vitamin C daily, a broad-spectrum multivitamin, and minerals, which are the spark plugs of life.
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Inflammation from the wear-and-tear of daily life, and from working out to keep your muscles in shape, can lead to many degenerative problems including arthritis, cancer and heart disease.
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Curcumin extracted from the tumeric root is excellent at calming the flames of inflammation. This should be one of the ‘musts’ of your daily supplements.
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Take advantage of the advances in science and use stem cell support as you go about strengthening and building up your muscles.
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StemEnhance helps stimulate your bone marrow to produce adult stem cells which help with self-healing and self-regeneration. An ultimately intelligent step to take!
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2. Do Resistance Training

You need to incorporate weight training into your daily workout regime. If you haven’t exercised a day in your life, it is time to start now. A consistent fitness routine is the name of the game.
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Strength training is vital in building muscle mass in the first place. The best recommendation it to do at least half an hour of resistance training exercises a minimum of 3 times a week.
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You must vary the exercises to really tax your muscles. You can do this by changing the number of reps and the weights you use. For example, you can use heavy weights with fewer reps and then lower weights and more reps.

It is also important to remember that an hour before you hit the gym you must consume a protein meal. The amalgamation of exercise and protein is what gives you beneficial results. When you work out with the necessary protein, the results are incredible.

3. Don’t Stop the Cardio

Cardio is essential for muscle maintenance. When you do aerobic exercises they work on the body’s reaction to insulin. Not many people understand that insulin also helps with muscle repair and health.
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Even a quick cardio workout at home increases your blood flow, which includes the injection of nutrients into your muscles. You must keep a goal of at least half an hour of moderate to intense cardio like swimming or brisk walking for at least 3 or 4 days in a week.
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The results won’t be just muscle preservation but you will end up feeling great too.

4. Eat a Balanced Diet Using REAL FOOD

You must review your habits and make the changes. Go easy on the snacks and maintain a balanced diet to eliminate whatever nutritional deficiencies that you may have.
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Remember, only proteins are not enough. You must include a healthy balance of nutrients. Simply put, watch what you eat.
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If you cannot give up desserts, you can treat them as rewards on your cheat day. If you achieve your workout goals each week, you get to indulge in one savory dessert. But remember do not make them a part of your daily diet.

5. Eat Quality Protein

Amino acids present in protein are the building blocks of a muscle. This is one reason diet overshadows your exercise in the things you need to change for a healthier you.
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One particular amino acid, leucine, is fantastic at fine-tuning your body’s muscle building mechanism. You cannot just have a few meals at the beginning, notice results and give up. The time after that is crucial.
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You must stick to the high protein diet that you are accustomed to now. If you switch back, all your hard work will topple just as easily.

Some food items which are excellent sources of protein include Greek yogurt and milk which have leucine. Lean meat, fish, non-genetically-modified tofu and soy also contain “muscle-friendly” amino acids.
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30 Grams

Now that you know what you must eat, here is how much exactly should be a part of your diet. The optimal amount of protein seems to be 30 grams in every meal.
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Remember that too much of something is not always good. The human body does not have a storage tank for the extra protein you consume. So if you eat half a chicken, your body will need, and therefore, use part of it.

In easier terms, 30 grams is equal to 3 eggs, 1 cup of Greek yogurt or ½ cup of hard cheese, and a salmon fillet weighing 5 ounces.

6. Take Omega-3 Fatty Acids

Omega-3 fatty acids are known as essential fatty acids. They boost everything from the health of your cardiovascular system to your mood. A research also showed that omega-3 fats are great at maintaining muscle mass too.

They preserve muscle mass by working as anti-inflammatory powerhouses as opposed to the inflammation that breaks down muscle mass in a body. A recent study also found that these fats work on the way your body uses muscles as well. Sarcopenia, the depletion of muscles, is also treated through the consumption of omega- 3.

Some foods rich in Omega- 3 include flax seeds, salmon, eggs and walnuts. All of these things can easily be made a part of your daily diet.

Article by Judy Robinson
Judy is a passionate health and lifestyle blogger. She loves to write about healthy lifestyle, fitness 101 and DIY-related topics.
Follow Judy on Twitter: @judyrobinson for more updates..

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Frustrating Side Effects of Weight Loss ~ 5 Ways to Deal with Them

October 19, 2017 By Fiddle

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5 Frustrating Side Effects of Weight Loss

Of course, no one wants to be fat, obese or overweight, with all their attendant problems including diabetes, heart disease and cancer. So we all strive to exercise and work out to lose excess weight.
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If you’ve worked hard this past summer to get a slim summer body, you should be congratulated on your willpower!
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However, losing weight quickly can also have unpleasant side effects. Rapid weight loss is stressful to the body’s metabolism and can lead to other problems.
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Below are five side effects to watch out for and what you can do about them.

1. Muscle Loss

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When you dramatically lower your caloric intake, you’re essentially starving yourself. You’re going to lose muscle mass faster than you lose fat. >
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Allowing your muscles to become starved and “soft” means you’re more likely to develop poor metabolism or suffer aches and sprains. This can put a strain on your heart.
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While you’re dieting, be sure to eat enough protein-rich foods like fish, chicken, lean meat, nuts, and beans. When you’ve met weight loss goals, increase your caloric intake a bit and start a light strength training program to rebuild muscle.

2. Risk of Gallstones

Gallstones are more likely to affect obese people. However, losing weight too fast, and then starting to gain it back again, also puts you at higher risk.
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“Silent” gallstones can do damage before you even know you have a problem. Low-fat diets increase your risks. Some fat, and plenty of fiber, helps to flush the gallbladder. Consume a balanced amount of healthy fats from animals, fish, avocadoes, beans and nuts.

3. Breast Reduction

Many women who have lost weight rapidly find that their breasts have become smaller.
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Loss of supporting fat and muscle around the breasts can also make them droop and show signs of sagging skin.
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Chest exercises and diet are typically ineffective.
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A solution for women is to consider breast augmentation surgery and medical spa. Often a combination of this and a breast lift is needed to redefine your figure.

4. Low Energy and Feeling Sick

Frustrating Side Effects of Weight Loss — Photo by Tahja Heffner on Unsplash

There are correct and also destructive ways of losing weight. “Crash” diets can affect your metabolism and leave you feeling tired and weak most of the time.
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Low-calorie intake often means low energy and can also affect your mental health.
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You may have trouble concentrating or feel depressed. If you feel a persistent lack of energy, start eating a more balanced diet.
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Include more fish, nuts, whole grains, and leafy vegetables. Be sure to get plenty of sleep. You might also try magnesium supplements.
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Additionally, take an oral stem cell support supplement which can help stimulate the production of adult stem cells in your bone marrow. These stem cells can then help your tissues and pancreas regenerate, subsequently helping you to boost energy, weight loss AS WELL AS overall well-being!
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Stem cells are specialised cells which replicate any tissue or organ of the body, and amazingly renewing it. What that tissue, cell or organ gets is a brand-new version of itself. This can help you no end in your weight loss efforts to remain healthy, energetic and vital.

5. Hanging Skin

For those who are obese, the skin is stretched over the fat. Losing weight too rapidly means the skin is often left hanging loose. This is particularly a problem as you get older and the skin is less elastic.
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Unfortunately, loose skin does not simply recover and disappear. Even exercise and diet don’t do a lot of good. Many of the lotions sold commercially are useless. The only sure remedy is surgery.
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Weight loss should be limited to a few pounds a week so that your body has time to adjust. Otherwise you may have these side effects creating new problems.

Post by Dixie Somers
dixiesomers@gmail.com

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Fitness Training ~ Crafting the Perfect Rest Day

September 21, 2017 By Fiddle

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Crafting the Perfect Rest Day in A Fitness Training Program

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We know the feeling when you get deep into your training pace and get ’addicted’ to iron. However, training every single day will do you harm, and the benefits of this approach will disappear after some time.
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If you think that more is always better, you’re being led by the wrong beliefs. Quantity can’t beat quality, and that’s why you need rest days. Do you have rest days and how do you handle them?

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A dedicated lifter’s problem is that they neither take enough off days nor time them wisely in their training week. They feel like they’re slacking off and slowing down their progress.
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The most common training frequency of successful bodybuilders and athletes is four days a week (sometimes five). If you overtrain, you’ll progress slower.

Rest days are growth days

Training means stimulation, rest means growth. You don’t build muscle while lifting, you build them while resting, when your body works to restore its energy and regenerate. It heals the microtears in your muscles, making your muscle fibers stronger and bigger in the process.
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Rest also improves your performance the next time you hit the gym, because it brings your nervous system back to its optimal working state, and replenishes glycogen stores.

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This is why you’ll make less progress if you invest more of your body’s resources in training sessions. The body’s resources are limited, and you’ll have less of it available for growth and fuel adaptation.
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Off days should be reserved for repairing the immune, nervous, and hormonal systems. Your sessions will be more effective, in terms of high level performance, if you’re well-rested.

Support your rest with proper nutrition

A lifter shouldn’t lower carb or calorie intake during rest days, but most of them will tell you exactly that. It’s a mislead, in spite of being commonly recommended.
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There may be some truth in consuming less amount of carbs if you’re trying to lose weight, because you don’t want to risk gaining more fat.
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However, if you want to build strength and muscle, you should do everything you can on your off days in order to maximize performance and growth.
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So, if you’ve found your optimal diet plan, follow it even on rest days, because your body needs to support protein synthesis and new muscle fiber production, and it can’t do it without the same amount of nutrient-dense foods.

Eat the same amount of calories and carbs to allow your body to take advantage of insulin’s anabolic properties and replenish muscle glycogen.

How to organize your training week?

The most important rule to follow is to avoid taking two rest days in a row. After two days off, performance tends to be flat and the quality of training then suffers.
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The optimal training plan is having four training days and three growth days (without two days of rest in a row). Train on Monday, Tuesday, Thursday, and Saturday, with Wednesday, Friday and Sunday being growth days.

How to spend your rest days?

There are some key things you can do to relax your body and maximize your rest gains after a strenuous performance.
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On your rest days, you can stretch to keep your body elastic and pliable, and maintain blood circulation in key body areas.
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Also, never try to skip on sleep, because it’s essential for your physical and mental functioning.
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If you don’t provide yourself with enough sleep, stress hormone levels in your body will increase, which will reduce your recovery rate.
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Other forms of active recovery include foam-rolling, Epsom salt baths, and light exercises such as walking, cycling, and swimming.
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Some athletes (particularly bodybuilders and runners) find consuming marijuana quite relaxing for the body, and use it as an aid to their training routine.
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Luckily, many states have legalized or decriminalized the possession of marijuana, among them Connecticut, Ohio, Washington, and Nevada.
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Today, you can purchase quality strains of medical marijuana in Las Vegas and take a few puffs on your day off to relax your body, and let it regenerate.
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Each day of the week will have its purpose when you follow your lifting routine, diet plan, and your rest days as well. Sub-optimal workouts can occur, but don’t let it be because you were under-recovered from the last workout.
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Deficits in recovery accumulate, and once they build up enough, you’ll notice smaller gains each week. Look at rest days as growth days, change your mindset, and your performance will go through the roof.
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Article by
Samantha Olivier
amantha.marry.olivier@gmail.com

Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. Since then, she has embarked on a mission to conquer the blogosphere. When not in the gym or on the track, you can find her at Ripped.me, or in a tea shop.

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Do Your Workouts Feel Difficult ? Here are 7 Possible Reasons Why

September 8, 2017 By Fiddle

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7 Possible Reasons Your Workouts Feel Difficult

There’s nothing wrong with feeling a little fatigue when you exercise – it shows that you’re pushing yourself just enough to get the kind of results you want.
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However, when your normal exercise routine is really kicking your ass to the point that getting to the end of the routine is like wading through treacle, it could be that one or more exercise saboteurs are making your workouts feel like more of an ordeal than usual…

1. Dehydration

If you haven’t been drinking enough water, when the time comes to exercise, you might find that you have a lot less energy than usual.
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You might also find that your muscles feel achier for longer once your workout is complete because dehydration not only zaps the body of energy, but it makes it harder for muscles to recover effectively.
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So, before you hit the elliptical, make sure that you take a good swig of water, and step up your efforts to maintain optimum hydration throughout the day.

2. Lack of Protein

If you don’t eat enough protein, your body won’t be able to maintain its muscle mass, which means that you will get weaker, rather than stronger, even when you’re exercising regularly. Not only that, but a lack of protein can cause fatigue because the amino acids in proteins help to transport oxygen in the blood.
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If you struggle to eat enough protein, invest in some ehp oxyshred and make yourself shake for breakfast, and another one post workout. This will ensure you never feel hungry, or fatigued, especially during exercise, and your muscles will be able to recover more quickly too.

3. Overtraining

If you exercise too often or push yourself too hard without giving your body time to recover, then eventually it is going to feel the strain. And so will you when you try to exercise.
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Your body, just like everyone else’s body on the planet, needs time to recover from vigorous exercise. If you don’t give it the time it needs to repair muscles, you will end up hitting a wall, and even worse, you might injure yourself!

4. Sugar Crashes

If you eat some quick carbs before you head off to the gym, in a bid to boost your energy levels, you could be doing more harm than good. This is because a sugar crash might just hit you right in the middle of your aerobics class!
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You can prevent this from happening by choosing whole grains and eating them with a small amount of slow release protein before exercising. Give yourself at least 1-2 hours after eating before you get active.

5. Periods

If you notice that you can’t work out as hard when it’s your time of the month as you can the rest of the time, it’s pretty likely that your period is causing you to feel less energetic than usual.
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You can counteract this to some extent by avoiding sugary foods (hard, I know) and eating lots of small meals throughout the day instead of three large ones.
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You might also consider taking magnesium and B vitamin supplements to boost your energy. And if you have any other symptoms, have your doctor check you for anaemia. Of course, you could just opt to take it a bit easier too.

6. Medication

If taking your medication has made exercising feel more difficult to get through, you might want to look at the side effects. If you feel drowsy or tired, it could be as simple as the medication making you less energetic than you usually are.
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If your medications are over-the-counter drugs, you can ask your doctor or pharmacist to recommend an alternative medication which doesn’t have the same effect.
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However, at the end of the day, your health is more important. If that means you won’t be able to work out quite as hard for a while, well so be it.

7. You’re Bored

Another thing that could be making your workouts harder is simple boredom. If you don’t get the same kind of enjoyment out of your workouts as you used to, they’ll feel like much more of a slog to get through. In this case, simply trying something new could be all that’s needed to make exercise easier again.

If your workouts are regularly feeling more difficult than they used to, and none of the culprits above are to blame, it might be worth seeing your doctor. There could be numerous medical conditions which can cause fatigue and make exercise more difficult, even painful to get through.

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Banish Overtraining Forever ~ 4 Tips to Overcome This Problem

April 13, 2017 By Fiddle

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Banish Overtraining Forever: You Can Overcome This Problem Using The Tips Here

Overtraining is perhaps the most dreaded thing in all of the fitness world.
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It’s something which creeps up on your over time, almost imperceptibly at first. But then, it can leave feeling tired and hitting a wall in the gym.
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Overtraining is something that has derailed many of the best intentioned get-fit plans. It has stopped countless people from getting the bodies that they want.

But what exactly is overtraining?

Overtraining occurs when you train your body so hard that you exceed its ability to recover.

Frequent intense training sessions are very demanding on the body. It takes time for it to recover after an intense session. Not giving it the time to recover can lead to symptoms including loss of muscle, low motivation, decreased sexual desire and a failing immune system.

So what can be done to banish it forever

Eat Enough Carbs

Thanks to many alternative diet gurus, carbohydrates have received a bad rap. Eating carbs is establishment advice, and nobody trusts the establishment anymore (with good reason).
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However, throwing out carbs is a little bit like throwing the baby out with the bathwater.
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Yes – some refined carbs can make certain people fat if they have a disposition to metabolic syndrome. But cutting out too many carbs deprives the body of a vital source of fuel which it needs for muscle repair.
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This is why people who try to live off steak fare so poorly at the gym. They just aren’t giving their body the raw materials it needs to come back stronger.
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You don’t have to go in for all the unhealthy carbohydrates, like sugar or maltodextrin. Carbohydrates in their whole food form, like whole wheat pasta, beans or sweet potatoes, will provide your body with the energy it needs while also fighting the bulge.

Embrace Supplements

There’s a reason why so many professionals buy sports supplements: they work.
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But with so many studies on the market, which supplements should you choose? Time and time again, two types of supplements have shown to be effective: those which help create a muscle-building hormonal environment, and those which help you push harder in the gym.

Creatine, for instance, is a natural supplement which increases the amount of energy available to your fast-twitch muscle fibres. This enables them to do more work in the gym, forcing them to adapt to heavier and heavier weights.

Sleep More

According to a study published in the British Journal of Sports Medicine, rest is the single most important thing to avoid overtraining.
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Individuals who slept 7 to 9 hours, according to their study, were able to do more workouts during the week. Their muscles recovered faster than thos of people who got less rest.

Grab A Massage

Practically every top bodybuilder gets daily massages. The reason for this is that muscles need a regular supply of nutrients in order to grow. .
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Intense workouts can leave deep tissue muscles in knots, thanks to the buildup of lactic acid. Massage helps to release tight muscles, improve blood flow and rid muscles of lactic acid.
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