Supplements for Muscle Building | Discover How They Works with Your Lifetime Fitness Routine

Supplements in bodybuilding are not compulsory but you may need more energy and time to be what you want to achieve without them. However, not all supplements are effective but choosing the right one could definitely help shorten the time you need in muscle building.

Protein Supplement
Protein powders help muscle tissue rebuilding and growth. If you do not have budget to buy protein powders try cheaper alternatives such as eggs, tofu, low fat milk, soy milk, chicken breast, tuna and many others. If you prefer to eat vegetables than any other food, protein powders are good choice to get your body sufficient amount of protein without consuming too much calories.

Fat Burner
Cardio and weight lifting are two major methods to lose stubborn fats. Fat burner pills can also help but you need to perform cardio exercises to get effective results. The idea here is to eat less and work more. You may throw away those fat burning pills as you don’t have to depend on it.

Weight Gain Powders
If you are skinny and thin, weight gain powders can help you gain extra calories needed in weight lifting without forcing yourself to eat a lot all day long. However, if you only need to gain lean muscle, you should stay away from these powders since it might end up gaining more excess fats than you actually used.

Creatine supplement is helpful when you are increasing high intensity athletic performance. It gives you short burst of energy which is needed particularly in weight lifting. However, keep in mind that this is only a supplement and your body is capable to produce it naturally. So, again, use it as supplement only and not your primary source of energy. (c) 2012…

, , , ,

Lifetime Fitness Approach to Build Muscle for Average Person

Most people who want to build muscle fast buy magazines with different tips on how to be like the people in the magazine. However, most of those guys just do not exercise much just like what you read. Most of them are just genetically gifted and never started training just like what they mentioned. Their routines are not effective to average person.

The following are tips to build muscle fast for average person to prevent physical and mental overtraining from doing too much at start.

Get more strength power. The stronger you are, the more muscle you have. Take a strengthening training. You may try weight training. It is usually good to everyone because it allows you to start light and adds you muscles. Start light and learn proper technique. As you go along, add weight to your bar and continue to push for your desired muscles.

Consider free weights. Barbells allow you to lift the heaviest weights. The more you put stress, the more muscles will form. Use dumbbells for assistance exercises. Do not use machines unless necessary.

• Machines can cause injury because of your fixed and unnatural movement patterns during exercise while free weights just go with your motion.
• Free weights can make you control and balance the weight allowing you to easily gain muscles while machines only balance the weight for you.
• Free weights are really cost effective especially when you plan just to exercise at home.

Don’t do isolation exercises. While isolation exercises are fine, they are not advisable for starting to build muscles. Exercises that hit different muscles at the same time are much better.
Exercise your legs. Squat and Deadlifts exercises hit your entire muscles. They work your body as one and allow you to lift heavy weights. Squat & Deadlift heavy weights are better than Biceps Curls.

Take time to recover. Pro athletes train hard 5 or 6 times a week but they did not begin that way. As a starter, you need time to recover yourself.

• Muscles grow while resting not during your workout. Start by doing full body workout 3 times a week and focus on intensity not on the time of exercise.
• Take at least 8 hours of sleep everyday. Growth hormone releases during sleep. You may take a nap after every workout.
• Drink water at least 2 cups each meal and sip water during workout to avoid dehydration and help muscle recover.
• Fill your body enough calories for recovery.

Eat natural foods. Eating whole foods give you many nutrients and fewer fats. Additionally, vitamins and minerals help in recovering.

Eat a lot. In muscle building, training is a primary concern than diet. Eat more for optimal energy.
• Don’t skip breakfast because you need to get calories from the start of your day.
• Eat after workout, especially foods rich in proteins and carbohydrates to help muscle recovery and replenish your energy.
• Eat every 3 hours to give your muscle a constant intake of protein, help muscle repair and recovery and boost your metabolism.
• Track your everyday intake of calorie to maintain weight.

Gain weight. You must gain weight to look good with your muscular body.

Take protein. You need 1g protein per pound of body-weight everyday to maintain and build muscle. You may take whole proteins every meal. (c) 2012…

, , ,

Effective Lifetime Fitness: How to Quickly Lose Weight

Obesity seems to be an increasing problem around the world and affected individuals seem can’t find easy and effective lifetime fitness routines.

Determine-minded people who want lose weight fast tend to adopt all ways or methods in losing fats. Actually, if you are obese, you don’t have to do this. Just take a few changes in your life at a time and you will be amazed how fast you shred those extra fats. Below are some suggestions to lose weight.

If you can, stay away from alcoholic beverages. Beer can’t do any good to your diet because it has a lot of fats. The rest of alcoholic drinks such as wines may not be fattening but sometimes a few shots of these alcoholic drinks can increase your appetite making you to crave more for food.

Include about half of carbohydrates in your lifetime fitness routines. A traditional idea telling you to stay away from carbohydrates when you are in a diet is not true. It is the opposite of this idea that you need to follow. Carbohydrates are source of energy you need every day and about half of them in your diet would do well.

Make sure to have 25% of protein in your daily diet program. Sufficient protein intake can lose your weight fast. Several processes and activities are done in our system every second. There are things that are broken down and being built up again. So resistance is necessary and recovery from disease is so important in losing weight.

A little amount of fat is also needed in your diet. You only need to have 15% of fat in your diet and you need to keep it that.

Vegetarian diet is also helpful. Eating a lot of vegetables would only make your health good. The more you eat vegetables, the better. So, if you can keep vegetarian diet, you can lose your weight very fast and very healthy too.

Select white meat over red one. White meat such as from fowl and fish is far better than read meat such as from pork and beef for those who try to lose weight fast.

Go for high fiber multigrain breads rather than white breads. Fiber is needed in your body and consuming breads which are high on this is a good way to fill in the needed fiber in your lifetime fitness program. Also, fiber-rich multigrain breads are good source of protein.

Minimize eating pork. Pork usually has fat, so eating pork should be minimal. Also, stay away from processed pork products, not only that they have large amount of fat, they have also preservatives.…

, , ,