Tag: fitness

muscular and lean

Four Ways to Improve Your Fitness Performance

Every experienced fitness geek knows that there are some limits that can be very hard to surpass, especially if you’ve been training for years. There will be a time when your fitness stats feel stagnant. And you will learn how to counteract that here.

Keep Your Exercise Compound

We’ve come a long way to find out that you can’t isolate a specific group of muscles and expect to enhance your athletic performance at the same time. To amp it up, you need to keep your exercise compound.

As stated on Healthline, compound exercises are workouts that impact multiple muscle groups all at once. For example, a deadlift requires your gluteus maximus, hamstrings, trapezius (upper and middle), rhomboids, and erector spinae to coordinate with one another. And that is why no matter who your instructor is, or what bodybuilding style you are following, deadlift or a variation of it is always on the menu.

Be Disciplined with Your Diet

Building muscles requires more than just working out. The foods you feed to your body also plays a significant role in it. In fact, muscle growth does not happen at the gym, but hours and days after the workout session. To illustrate this further, the muscles in your body are more of regenerating than growing. The sets and reps you do at the gym are actually to damage the body’s tissues. And as a way of adaptation, your body ‘grows’ muscles on the damaged parts. Therefore, you need to eat right to feed that regeneration process.

Make protein the most substantial portion of your diet. Don’t eliminate carbohydrates because lacking it can increase the metabolism burden on your liver and kidneys. Carbs are also essential to maintain the endurance of your muscles. Third, stuff yourself with fibers from veggies and fruits. If you’ve done all of this, but you still feel like you need more energy, don’t hesitate to take protein supplements.

Be More Active at Work

Prolonged sitting is probably a thing that all of us can’t escape from nowadays. According to a recent report, 9 hours of sitting increases the likelihood of your waist to expand, your hips, shoulders, ankles, and backs to gum up. And what’s worse is that working out can’t compensate for the damage caused by that behavior entirely.

Therefore, you should time your sitting hours. Stand up every three hours. Take a walk during the break. If you can walk to your work, do that instead of using the train.

Improve Your Rest

Your rest is just as vital as your workouts. As obvious as this may seem, many people still seem to neglect this principle. If you feel like your bed is to stiff to sleep on, change it to a softer one. If the light in your room often hurts your eyes and makes it difficult for you to go back to sleep after a bathroom break, change the bulbs. Make your bedroom a sanctuary that can help you to get well-rested and rejuvenated.…

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What You Need to Know About Bulking Up

As the practice of hitting gyms has been prevalent these days, the fact that modern people need an effective way to support their healthy lifestyle becomes uncontested. Many of those people are willing to do anything and pay quite a considerable amount of money to keep up with the latest health trends. The same thing also happens to those who prefer the simple ways of leading a healthier lifestyle. From clean meal plans to home exercises, these people seem always to try to fit today’s standards. Among the many booming health trends, bulking up or muscle building is one with many enthusiasts.

Despite the fact that it sometimes requires certain procedures to achieve such goals, people still believe that hitting gyms is one of the most effective methods. However, health experts state that physical exercises are not enough to help them get shredded abs, especially when they start from the beginning. Muscle exhaustion and injuries are common among those who struggle too hard to gain more muscle mass. Thus, safe yet effective methods are needed, and this article highlights things that you need to know about muscle gain.

a muscular man

Body Types

The first thing to check is the body types. There are three types, and they are an ectomorph, mesomorph, and endomorph. Endomorph people are blessed with a rather bulky appearance, making it easier for them to shape and tone their muscles. Ectomorph people, on the other hand, have a leaner figure, and it makes it more challenging for them to gain more body mass. Thus, understanding which category you belong to is vital since it holds the key to a successful muscle gain program.

Meal Plans

Protein-packed food is a must if bulking up is your intention. Protein is known to work wonders for the body as it stimulates muscle growth and helps the body get rid of fat formation. The substance also reduces appetite, making it easier for you to control your cravings.


The next thing to know is supplements. No, it is not talking about steroids that are common among athletes and bodybuilders. When we talk about supplements, it means that we talk about a healthy supplement to help consumers gain more muscle mass and reduce body fat. Ostarine is one prominent name when it comes to weight loss and muscle gain supplements. The products help the body get rid of the excess fat and stimulate muscle growth. The light formulas are easily absorbed by the body, indicating visible results in a relatively short time.…

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