Fitness: Tips for “Leaner” Muscles

Starting Out

9 Weight Training Tips | Female Bodybuilding

This Is How Many Reps You Should Be Doing If You’re Looking to Get Lean Author picture of Tamara Pridgett March 26, 2018 by Tamara Pridgett
“..Mitchell advises splitting your workouts up into heavy, medium, and light days. Her reasoning — “Muscle confusion is everything. The body never hits a plateau when we constantly switch up the weight and rep schemes.” Here’s a sample of what your programming should look like:

Heavy weight day: Do three sets, decreasing the amount of reps in each set. Start with 10 reps, decrease to eight reps in your second set, and your final set should be only six reps. Be sure to take one and a half to two minutes rest in between each set.
Medium weight day: Do three sets of 12 reps, taking 45 seconds to one minute of rest between sets.
Light weight day: Do three sets of 15 reps with 45 seconds to one minute of rest in between each set.
..”

HOW TO WRITE A WORKOUT PROGRAM – made easy!

Sal: I personally workout 5-6 days a week (sample below)
M-Upper Body: Arms & Biceps
T-Lower Body: Legs & Cardio
W-Upper Body: Triceps & Back
Th- Lower Body: Legs & Cardio
F-Upper body: Chest
Sa-Abodominals (shoulders or other muscles I haven’t been able to workout earlier in the week)
*Note: I do various abdominal workouts daily!

30-Minute Strength Training for Women | Home Workout for All Levels

How Many Reps,Sets and Rest Should You Do To Build Lean Muscle

5 sets 10-12 reps, 20 second break

How many sets and reps to build muscle | for size, mass, strength

3-5 sets 6-10 reps

Upper Body

Misc.

LEAN UPPER BODY WORKOUT FOR WOMEN – YouTube

Tank Top Arms Workout – Shoulders, Arms & Upper Back … – YouTube

Any other suggestions?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: What “Motivates” you and how to stay “committed” to what you started?

Why do you want to keep “healthy” ? Why do you want to keep “fit”? What “motivates” you to do one of the other or both? Everyone has some “personal” reason to do each of these or both? However, what keeps one going?

Fitness: Deep Thought-“What Motivates YOU to Workout?” w/healthfitnesslifeguy

What keeps me striving to keep healthy is my “medical challenges”. I was diagnosed “border-line” pre-diabetic (see Health: How to “fight” Diabetes? goodnewshealthandfitness.wordpress.com ) at “too” young age (27 or so). I have a family (mom’s side) history of “diabetes” and don’t want to be the “next” one in line.

What about you? What’s your family’s medical history? Whatever “barriers” you were “born” or “inherited” with, don’t let it STOP you. Instead, let it “motivate” you to “overcome” it! We all were born with some “disability” or “challenge”, no one was born “perfect”!


BEST 2017 MOTIVATIONAL VIDEOS COMPILATION (1 Hour Long)

“Make a plan (daily, weekly, monthly, yearly, etc..”)!”-Denzel Washington

Benefits of Working Out

“Happy” Hormones

Feel happier after working out? You’re not imagining it coach.nine.com.au
“…Here are the most prominent theories:
There’s increased blood flow to the brain

The reason you feel so alert after a good huff-and-puff could be thanks to increased blood volume in the brain…

You get a surge of happy hormones

Researchers believe that exercising to the point of fatigue causes an increase in tryptophan, which leads to the synthesis of the serotonin neurotransmitter, which is what antidepressants target…

It gives you a sense of accomplishment

It’s not just physiological changes – there are also psychological affects that come from ticking exercise off your to-do list for the day, in the form of that little fist-pump feeling…

It helps you sleep better

It’s no secret that sleeping poorly can suck the joy out of life, so the fact exercise helps regulate our sleep patterns makes it an obvious mood enhancer…”

Legally Blonde – endorphins

How to increase the HAPPY hormone Serotonin Naturally

DrewLesser
Published on Jul 31, 2015
On the Science of Happiness we meet with PACCHI RESENDE A PERSONAL TRAINER who demonstrates two easy physical activities you can do at home, to increase your endorphins and serotonin, to assist you on your journey to HAPPINESS.

-Mountain Climbers

-Push-ups

Exercise Pushes Your Happiness Button – YouTube

*intense exercises releases endorphins and decreases depression

The brain-changing benefits of exercise | Wendy Suzuki

“30 minutes at least each of 3-4 days a week with an #aerboicexercise at the end”

Power Foods for the Brain | Neal Barnard | TEDxBismarck

“10->15->…40 minute a walk 3x a week will help “reverse brain sinkerage”

Other Well-Know Successful People’s “Motivation” Advice

CHANGE YOUR MIND AND BECOME SUCCESSFUL – Best Motivational Videos Compilation for 2017

“”You have to know where your going…set #goals ”

Motivation, Success, Greatness. -Will Smith

HOW SUCCESSFUL PEOPLE THINK – Motivational Video

“If you don’t know where you’re going, your going to have pitfalls”..
“you can achieve anything if you put your #mind to it”
“it’s behind the scenes”
“Work is behind the scenes, competition is the easy party, behind the scenes is where work is done, everything is done is to get where the race is done”-Bolt

Any other suggestions?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health: How to deal with Diarrhea?

CAUSES

Worst Foods to Avoid That Spikes Diarrhea Again
https://youtu.be/q05CeEMtKUU
“1 Dairy Products Avoid foods that made from milk: Diarrhea reduce digestion of “milk sugar”, It Can Cause More – Gas, – bloating, – nausea – diarrhea. – Milk, cream – Cheese – Ice cream – Sour cream – Except Low-Sugar Yogurt because its probiotics help your internal body to heal. 2 Fatty Foods Foods with a high fat content – Can Spike the intestinal contractions & – cause response to system is already sensitive So Must Avoid foods like: – Buttery foods – Fast food – Fatty Parts of meat – Thick Gravy – Oily foods – Fried foods Ok to Eat Lean protein, – Such As White Meat Chicken 3. Sugar-Free Foods Some Artificial Sweeteners and Sugar Replacements have a Laxative Effect leads to Gas & Bloating. Best to avoid: – Diet soda – Sugar-free candy – Sugar-free gum – Sugar substitute packets for coffee and tea 4. Gas-Producing Foods Foods that increasing intestinal Gas Could Increase the Diarrhea Avoid gassy foods recover: – Beans – Broccoli – Cabbage – Cauliflower – Onions – Peaches – Pears – Plums – Dried fruits 5. Caffeine, Alcohol & Carbonated Drinks Beverages having – Alcohol – Caffeinate Drink – Carbonate drinks Does Not largely cause Diarrhea, But Could be GI irritant that is Best to Avoid until normal. – Drink just Plain Water to restore Lost Fluids Because Diarrhea is Repeated Leak Guts. 6. Un-Hygiene Foods Foods that are Not Safely – Prepared – Stored Risk for a Serious Gastrointestinal sickness. Before Preparing or Eating any food – Wash your hands thoroughly – wash all raw fruits and vegetables – Foods Must Cooked at 72 Degree Celsius – Refrigerate leftovers directly after eating. 7. High-FODMAP Foods If Your Diarrhea is Happening Frequently, Avoid Foods that are High in FODMAPs – Excess Fructose (Sweet Fruits) – Lactose (Milk, Cheese) – Fructans (Onions, Cereals, Custard) – Galactans (Legumes) – Polyols (Sweeteners)..”

Food Poisoning and Diarrhea — Doctor Willie Ong Health Blog #13
https://youtu.be/NzQmI40qBcg
Sal: I personally don’t recommend the sugar salt water solution

PREVENTION

Treatment

How to Stop Diarrhea Fast draxe.com

“..
Eat lightly — the more food you consume, the harder your digestive organs have to work. You likely won’t have too much of an appetite while you have diarrhea, so try to eat small amounts spread throughout the day.
Simple foods that are easy to digest — stick with a diet of bland foods like simple whole grains, apples, bananas and rice the first few days. These foods are easy on the digestive system and can provide some fiber to help add bulk to stools.
Flaxseed oil — this has been shown to reduce the duration of diarrhea.
Fruits and vegetables — these provide water, fiber and electrolytes. Try making a smoothie or sorbet with fruit, and steaming veggies to make them easier to digest. Monitor your symptoms to make sure they don’t get worse, however, as some people react badly to too much natural sugar.
Raw honey and ginger — some people find that a small amount of honey and ginger root added to herbal tea (see below) helps soothe their stomach and reduce irritation.
..”

How to Cure Diarrhea Fast – Stop Diarrhea Fast

Bananas

Rice

Applesauce

Toast

foods for diarrhea | What To Eat When Having Diarrhea?
https://youtu.be/Z35j3ofaXl4
“..Yogurt can also be added to the list of foods one can eat if he has diarrhea. Probiotic yogurt might aid in the alleviation or prevention of loose bowel movement. He added that yogurt may reintroduce beneficial bacteria and microorganisms in the intestines that help regulate stools. It can be consumed with a teaspoon or other small amount of yogurt to check for tolerability prior to consuming a full serving. Diarrhea may lead to dehydration due to fluid loss secondary to its pathophysiology. If warning signs, such as presence of blood or pus in the stool, reduced urination, extreme thirst, dry mouth, listlessness, and lethargy, are present, one should seek immediate medical attention…”

Top 10 Home Remedies for IBS

How to Use Probiotics as a Quick & Highly Effective Diarrhea Remedy bodyecology.com
“..How Probiotics Remedy Diarrhea

Most diarrhea can remedied and most importantly prevented naturally by populating your intestines with a “skillful” array of beneficial microflora…the good bacteria and yeast that protect you everyday by performing many vital functions inside you)…”

Suffering from diarrhea? Drink coconut water to stay hydrated thehealthsite.com
“..Suffering from diarrhea and clueless about what to do? Between consulting a doctor and getting medications, here is a simple natural remedy to help you. All you need to do is drink a glass of coconut water throughout the day.

How does it help?

Coconut water is one of the age-old remedies for preventing dehydration, commonly caused due to diarrhea. It is rich in electrolytes and minerals that not only replenish the lost minerals from the body but also keeps you hydrated. Moreover, it also flushes out the harmful toxins, thereby aiding in quick recovery. Coconut water is naturally isotonic i.e.; contains electrolyte levels similar to those found in body and helps you maintain the electrolyte and water balance. Here are more health benefits of coconut water you need to be aware of!..”

Can You Drink Coconut Water When You Have Diarrhea? – YouTube

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*see Medical : Stomach ache or pain? goodnewshealthandfitness.wordpress.com

Any other tips, suggestions, stories, etc..?

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: How to get “defined” glutes (butt)?

The Best Workout For Your Butt Type self.com
Find your tush type, then sculpt the derriere of your dreams with our customized plan. Bottoms up!
“..Whatever your jeans size, most fannies fit into the flat, droopy or ample categories. You can’t trade genes with J.Lo, but you can tweak your workout to maximize your caboose’s natural gifts, says Pete McCall, an exercise physiologist in San Diego for the American Council on Exercise, who designed this workout. In other words, the right routine can help round out the flat-bottomed, lift up the droopy and slim down the generously proportioned! Read about your rump’s go-to moves, then shape a butt you can get behind by doing your plan three times a week…”

Women

The 24 Killer Bodyweight Moves for Your Butt MAY 9, 2017 | BY AMY EISINGER greatist.com
“..News flash: Your glutes exist for better reasons than just looking good in those apple-bottom jeans. The major muscle group (made up of your gluteus maximus, medius, and minimus) is a key player in explosive movements like jumping and sprinting. A strong butt can also help relieve low-back pain and make everyday movements—like standing and climbing stairs—that much easier…”

Defying Gravity: How to Build a Stronger, Defined Butt By Stephanie Dolgoff fitnessmagazine.com
“..In fact, EMG studies have been done to find which strength moves get each muscle firing, and our Sculpt Your Backside routine puts those principles to work; one flat-fannied tester added a quarter inch to her behind within four weeks.

The Sculpt Your Backside Butt Workout

Meet 6 women who tried the Sculpt Your Backside Workout

Of course, a big part of your butt’s appearance is dictated by the layer of fat that covers those glutes. “Much of the female posterior is adipose tissue,” Reed says. “The actual muscles are shaped like men’s, if a little different in orientation because the pelvis is slightly wider.”..”

The 24 Killer Bodyweight Moves for Your Butt May 9, 2017 | By Amy Eisinger greatist.com

How to Grow Upper Glutes & Lift Your Butt – YouTube

TOP 6 EXERCISES FOR A DEFINED BOOTY – How to get contact with your glutes Part 2

Men

Butt Exercises For Men Guys, This Is The One Workout You Really Need To Stop Forgetting Jorden Pagel .askmen.com
“..The problem most guys have however, is we spend entirely too much time focus on muscles like our chest, arms, and abs, that we often forget about other body parts; until we’re admiring ourselves in the mirror (which we all do, don’t lie), and we see it…pancake ass.

RELATED: Here’s What You Should Be Doing Instead Of Back Squats

Booty training isn’t just for the ladies. Women love a man with a great ass too, and we owe it to both them, and ourselves, to take our ass training seriously.

It’s 2017, butt stuff is in, so it’s time to make dat ass great again…

Conventional & Sumo

Deadlifts are great, not only because they are a total body movement, but they also are incredibly effective for building the glutes and hamstrings, due to the ability to use very heavy loads. Research shows that conventional and sumo deadlifts are both equally effective for training the glutes. The important thing to remember when deadlifting is to really squeeze the glutes hard at the top part of the movement…”

Fitness: Triceps-“Deadlifts” (Glutes, Back, Hamstrings, etc..) w/HealthFitnessLifeGuy

The 17 Best Glutes Exercises By The Editors of Men’s Health Mar 12, 2015 menshealth.com

Target your body’s largest and most powerful muscle group with these expert-approved moves

Top 3 Strength and Physique Glute Exercises for Men … – YouTube

How To Tone Your Buttocks With 5 Glute Exercise’s (Men) – Best 5 Butt …

7 Easy Fixes to Make Butt Exercises More Effective
QUAD Dominant
“…
If you’re feeling your glutes exercises in your legs, you might be quad-dominant—and tight hips may be to blame.

How does quad dominance occur? It’s not something you’re born with—it’s something you develop over time. The process of becoming quad-dominant usually starts with tight hips…

Plus, weak glutes and hamstrings can cause a host of issues in their own right. Weak glutes can lead to overuse of the low back, which isn’t designed to take on that much load, says McCall. If you pick up your suitcase with your back muscles instead of your glutes, for example, you’re setting yourself up for aches and pains, McCall says…

..Here are seven things to help balance out the work and get your glutes and hammies involved the way they should be…

Is Your Squat “Quad Dominant” Or “Hip Dominant?” Posted on August 8, 2017 by Dr. Aaron Horschig squatuniversity.com
“..Imagine now someone tied a rope around the same 10 lb. dumbbell and attached it to your elbow. It would now be much easier to hold your arm in front of you. This is because the length of the lever arm decreased, which meant there was less force (torque) required by the shoulder to keep the arm extended. Make sense?

But how does this relate to the squat?

If we take a snapshot of a squat at its parallel position, we can calculate the amount of torque that is generated at each joint complex (hips, knees and low back). Like we mentioned earlier, gravity always pulls straight down and during the squat it is often represented as a vertical line drawn through the middle of the barbell. This vertical line then runs through the body and divides the thigh…”

Is Your Squat ‘Quad or Hamstring Dominant?’ |#AskSquatU Show Ep. 13|

Are You Quad Dominant? Simple Test! (HOW TO FIX WEAK GLUTES!!)
https://www.youtube.com/watch?v=5U631IuCemI
*warm-up your glutes by using a band and do repetitive “kick backs”
*see Fitness: How to get “defined” glutes (butt)? oodnewshealthandfitness.wordpress.com

Glute Or Quad Dominant During The Squat With Luke Rose

Glute Dominant Squat Pattern

Best Squat for Athletes: Glute Dominant Squats – YouTube

Squats are not Hip Dominant or Knee Dominant. Some Biomechanical Black Magic. strongerbyscience.com/

The Posterior-chain Workout
Elizabeth Kovar by Elizabeth Kovar
on September 02, 2014 acefitness.org
“..The anatomical term “posterior” refers to the backside of the body. Thus, the phrase, “posterior chain,” refers to the muscles of the backside of the body, specifically the low back, gluteals, hamstrings and calf muscles…”

Elderly

*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

The #1 Exercise All Older Adults Should Be Doing By Abby Lerner | September 19, 2017 silversneakers.com
“..The squat is the single most important exercise we do in the gym. Why? Because life demands that we do it multiple times every day—to stand up, sit down, get out of a car, and more. So it’s crucial to establish a good foundation for this movement pattern…”

Chair Squat For Seniors – YouTube

Senior Exercises: Seated Chair Squats – YouTube

The Squat – Training the Elderly – YouTube

Any other suggestions you would personally like to make that has worked for you?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Medical: How to deal with hives, rashes, etc…?

CAUSES

Causes of Hives, home-remedies-for-you.com
“…

Hives are a common skin condition and rarely require serious medical intervention. Hives have a tendency to resolve on their own, but cause discomfort and pain during an attack. In very rare cases, hives may lead to a marked drop in blood pressure and shock. This is referred to as ‘anaphylactic shock’ and requires immediate medical treatment. Hives are generally caused by an allergic reaction to certain foods, medication or insect bites. There are also some cases of hives where no specific cause is determined. In such situations, changes to diet and lifestyle may help in preventing the condition. Contrary to popular belief, hives are not caused by stress or anxiety.

Hives occur when the mast cells in the skin release histamine and other chemicals into the bloodstream. Histamine is responsible for causing the blood vessels in the skin to leak and swell up. This results in the red, raised welts that are symptomatic of an attack of hives.Causes of hives include:

Hereditary factors that predispose a person to allergies and hives
Allergies to medications
Allergies to insect bites and stings
Food allergies (milk, eggs, nuts, and shellfish)
Extreme weather conditions
Excessive perspiration
Irregular functioning of the thyroid
Metabolic diseases
Autoimmune diseases such as Lupus
Leukemia
Liver or kidney disease
Chronic infections such as Urinary tract infections or sinusitis
Skin allergies to latex, animal dander or pollen…

TREATMENT

Natural home remedies: Hives
“…Reduce stress to help hives

‘ Stress can cause hives or make them worse. If your tension needs taming, master a nerve-calming technique such as meditation, yoga or progressive relaxation.

‘ Brew up a cup of chamomile, valerian or catnip tea. All of these herbs have a sedative effect that may soothe your stress’and therefore your hives. To make the tea, stir one teaspoon of the dried herb into one cup of boiling water, steep 10 minutes, strain out the plant parts, and drink the tea…”

Home Remedies for Hives top10homeremedies.com
“..Also, hives can occur when you get too hot while spending time outside on a summer day, are exposed to ice cold water, or as a result of stress. Moreover, many cases of hives are idiopathic, meaning that there is no known cause for the condition….

Here are the top 10 home remedies for hives.

1. Cold Compress

Most skin allergy specialists suggest cold compresses as the best topical natural remedy for hives. Cold temperature helps shrink the blood vessels and block further release of histamine. This in turn alleviates swelling, inflammation and itching.

Wrap some ice cubes in a cloth. Place it over the affected skin for 10 minutes at a time, three or four times a day.
You can also take a cool bath or shower as needed to calm skin inflamed by hives….

3. Apple Cider Vinegar

Apple cider vinegar is another good remedy for hives. Its antihistamine properties will help relieve inflammation quickly and regulate the body’s immune system response. It also plays a key role in restoring your overall skin health….

6. Aloe Vera

Aloe vera gel is another natural remedy for hives. It contains anti-inflammatory and antimicrobial properties that help reduce redness, inflammation and itching when applied topically. Also, when taken internally, it stimulates immunity and helps eliminate inflammatory toxins…”

Natural Remedies For Hives Itchy Skin | Home Treatment For Hives Allergy In Children & Adult

Foods

6 Food Allergies Treatments and Natural Remedies draxe.com
“..

5. Use These Supplements

Digestive Enzymes — Digestive enzymes aid the digestive system in fully breaking down food particles, and it’s a vital food allergy remedy. The incomplete digestion of food proteins may be linked to food allergies and can cause gastrointestinal symptoms. (22)

Probiotics — Good bacteria can help the immune system deal with food more favorably. A 2001 study published in the Journal of Allergy and Clinical Immunology found that differences in neonatal gut microbiota precede the development of atopy, suggesting a role for commensal intestinal bacteria in the preventing of allergies. This research had lead to the hypothesis that probiotics may promote oral tolerance. To boost the good bacteria in your gut, take 50 billion organisms daily. (23)..”

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Any other tips, suggestions, stories, etc..?

Thoughts, suggestions, stories, etc..?

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Good News Medical
https://www.facebook.com/groups/339628506163473/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: How to Gain “Healthy” Muscle Weight?

First, how much do you weigh? Is it a “healthy” BMI (Body Mass Index)?

BMI Calculator active.com

Sal: I’m 5’6″, so my ideal weight would be not more than 148 according to the calculator above. I’m currently 140lbs (10.8.18)-BMI 23, which has been my consistent weight for awhile now.

Putting on the Pounds
American Council on Exercise by American Council on Exercise
on January 29, 2009 acefitness.org
“..Nutrition Strategies

A useful rule of thumb is that to gain 1 pound of body weight per week, you should consume an additional 500 calories per day above the amount you typically consume…”

Fitness

Gain 10 Pounds of Muscle in 4 Weeks muscleandfitness.com

How To Gain Weight And Build Muscle Mass Fast And Naturally

Both Fitness & Health

Top 10 Workout Tips | Muscle Building & Body Fat Burning Advice

Sal: I spread my workout routine throughout the week. For example:

Mondays: Upper Body-Chest & Back
Tuesdays: Lower Body-Carido & Legs
Wednesdays: Upper Body-Triceps & Back
Thursdays: Lower Body-Carido & Legs
Fridays: Upper Body- Arms & Shoulders
Saturdays: Core Focus

However, Monday-Saturday: I start my morning doing 3 types of push-ups and numerous core exercises. I do various core exercises throughout week as I mix it in between my sets M-F.

6 Tips To Gain Muscle Mass Naturally – YouTube

-Skinny?

How to Gain Weight Naturally if You’re Skinny | Build Muscle For Skinny Guys – Weight Gain Tips Men

How to Gain Weight : The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs… Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough. Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day. Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc. Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender. Track Calories. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight. Lift Heavy. Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight. Be Consistent. If you eat a lot today but little the rest of the week, you won’t gain weight. You must consistently eat more than you burn to increase your body-weight. Weight Goals for Men How much weight do you have to gain to stop looking skinny? A simple rule is to take your height in centimeter, substract 100, and that’s your goal weight in kg. Anything less you’ll always look skinny. Here’s a table with minimum goal weights for skinny guys, and maximum muscular weights.

Health-Nutrition

7 Fundamentals of Eating for Muscle Growth | Mass Class
https://youtu.be/C1s_2au4qcM
“Bodybuilding.com
Published on Jul 13, 2016
I want people to be more educated about what they eat. It’s a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
..

| 7 Fundamentals of Eating for Muscle Growth | 1. Perfecting Your Protein (00:37) 2. Timing Your Meals (01:32) 3. Choosing Protein Sources (03:10) 4. Selecting Smart Carbs (04:48) 5. Solving The Sodium Dilemma (07:19) 6. Knowing When to Cheat (08:39) 7. Avoiding Dietary Pitfalls (09:14)..

Sal: 3-I take various whey protein powder supplements after each workout. In fact, I try to change the brand each time I finish one container to bring that variety and so my muscles won’t be so used to the “same” one. I take the powder (5 mg) mix with goat milk powder in a container to shake it ONLY after my leg workouts. I get my protein sources from other areas (e.g. greek yogurt , protein bar (variety depending on what’s on sale), etc..) as post-workout snack within 30 minutes. During this time, I can try to make my meal (depending on the day and time I workout). For example, during supper-I would cook chicken (no hormones), turkey, salmon, or tuna.

Sal: In regarding the health area, I take various vitamins throughout the day..

AM-Vitamin C
Noon-Vitamin D with Magnesium
Evening-Fish Oil

I try other various vitamins- supplements throughout the week.

Mass-Gaining Meal Plan | Muscle & Fitness muscleandfitness.com
“..Below are two sample mass-gaining meal plans for a 180–200-pound male, courtesy of Liz Jackson, owner of Jackson Nutrition (@broccolifit)…”

10 BEST Foods To Add MUSCLE Mass FAST!

Oats 101: Nutrition Facts and Health Benefits healthline.com
“..Phytic Acid: Most abundant in the bran, phytic acid is an antioxidant that can impair the absorption of minerals, such as iron and zinc (12, 38)…”

Top 10 Foods to Build Muscle – Nutrition Natural Way – YouTube

-Quinoa

Sal: I usually like making a cup of this and eating 1/4 with each meal

-Organic Peanut Butter

Sal: I prefer having a peanut butter “wrap” (instead of bread, I used taco/burrito wraps)

The 18 Best Healthy Foods to Gain Weight Fast healthline.com
“..Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.

..2. Milk

Milk has been used as a weight gainer or muscle builder for decades (1).

It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals (2).

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting (3, 4).

Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources (4, 5).

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training…

6. Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

Quinoa
Oats
Corn
Buckwheat
Potatoes and sweet potatoes…

Sal: I fry these in olive oil almost after every upper body workkouts! It’s a great pre-snack while making /cooking supper!

” Squash
Winter root vegetables
Beans and legumes…

7. Salmon and Oily Fish

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats…

8. Protein Supplements

Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight.

Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training (18, 19).

Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk (20, 21, 22).

It may be even more important if you’re also training since your daily protein requirements increase..

*see Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements goodnewshealthandfitness.wordpress.com

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Fitness: Sport-Soccer (Futball) Skills

Drills

Fitness: Soccer-“Target Kicking Drill” w/HealthFitnessLifeGuy

13 Soccer Drills To Improve Touch , Ball Control , And Footwork

football fitness testing – YouTube

Agility, Fitness and Power Training Equipment | Diamond Football

T4 Soccer – 505 Agility Test

Fitness Testing Session – T-Test June 13, 2016/ Ritchie Semple amplifiedsoccerathlete.com
“..If you want to compete at your best at soccer, you need to commit to pre-season training, so that your team’s strength and cardiovascular fitness peaks at the right time.

The fitness test below is part of a full 6 Week Pre-Season Training Plan this is a guide to how you should be preparing to be at your best next season. Click here to preview the plan.
Purpose:

To measure speed and agility. This test is appropriate for all players. It measures the time taken to complete a course that includes forward, lateral, and backward running. ..”

T-test soccer agility – YouTube

Speed and Agility for Soccer Players: 40 Yard Dash – YouTube

How to Dominate the Soccer Conditioning Beep Test stack.com
“…The Beep Test and its most recent alternative, the Yo-Yo Test, measure an athlete’s ability to repeatedly perform timed intervals over a prolonged period. Upon hearing each beep, athletes must run between two sets of cones that are 20 meters (or 22 yards) apart, and the beeps come faster each time.

In the Yo-Yo Test, athletes walk 5 meters (or 5.5 yards) and back after each level, which serves as an active recovery period. Both tests permit one fault, meaning an athlete was unable to run back to the last cone before the beep. After the second fault, your score is recorded, and your body is allowed to recover…”

Soccer Fitness Testing: Beep Test – YouTube

Soccer Fitness Testing: Sprint Fatigue Test – YouTube

Stamina Endurance Tips:

Sal: One of the drills I learned from high school was running hard up and down a steep hill. Our soccer coach made us do this and this is a “killer”, but pays off!

Soccer Training – How To Increase Stamina For Soccer – YouTube

Do to the high intense workouts, we would have practice as early each morning during the late summer months. Then we would come back later in the day mid-afternoon to continue more soccer drills.

How to build stamina and improve endurance for football … – YouTube

FourFourTwo
Published on Dec 1, 2017
Build lasting stamina in your legs with these drills from strength and conditioning specialist, Sam Pepys

BOOK A PITCH AT PLAY FOOTBALL SHEPHERD’S BUSH: http://fft.sm/zTwi6w

FOR MORE ON SAM PEPYS:
http://fft.sm/rxI9M3

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