Muscle Building Workouts:

After the workout, your body repair or damaged muscle fibers are replaced by a cellular procedure, where it combines muscle fibers together to form new muscle protein strands.

Muscle Building Workouts

 To increase the muscle growth, the thickness and the number of repaired increases.

1 muscle growth occurs when the rate of protein synthesis of the muscles is higher than the rate of muscle protein breakdown. However, this optimization does not happen when you actually carry weight. Instead, it happens when you relax.

What is the best muscle building workout?

There is lots of effective exercise for muscles building, You can find here-

Lift Heavy Weights- Heavyweight stimulates damage to your muscle fibers, thus compels your body to respond with muscle growth. Essentially you have to teach your body that you are going to take heavy and heavyweight regularly, so to handle the load. Here is some good exercise.

4 x 4 Program: Upper Body Workout A

1. Barbell Squat

Sets	4
Reps	8 - 15

2. Barbell Bench Press

Sets	4
Reps	8 - 15

3. Bent Over Barbell Row

Sets	4
Reps	8 - 15

4. Pull-ups

Sets	4
Reps	8 - 15

4 x 4 Program: Upper Body Workout B

1. Front Barbell Squat

Sets	4
Reps	8 - 15

2. Seated Barbell Military Press

Sets	4
Reps	8 - 15

3. Barbell Deadlift

Sets	4
Reps	8 - 15

4. Barbell Curl

Sets	4
Reps	8 - 15

4 x 4 Program: Lower Body Workout A

1. Romanian Deadlifts

Sets	4
Reps	8 - 15

2. Leg Press

Sets	4
Reps	8 - 15

3. Seated Leg Curls

Sets	4
Reps	8 - 15

4. Abs

Sets	4
Reps	8 - 15

As you can also see, the intensity/rep range between the sets for each exercise and the rest of the intervals should be exactly what the muscles need to build, and for every muscle group, workout per volume and the total optimum amount per week Within is complete. Limit for intermediate/advanced trainees looking to make muscle.

I am trying to say these all factors are best for building muscles and a perfect ideal workout routine.

A coherent approach to training is absolutely essential to develop a muscle function and to see further results from that initial honeymoon. Success is about repeating the right thing. Exquisite food after the fine meal and after that, there is enough rest.

What is the best diet for Muscles Building?

Getting the right nutrition is at least half the battle when it comes to putting on the muscles. Ideally, you will depend on the calorific surplus of 10-20 pcs, how fast you are in the beginning, or how fast you want to increase the weight.

To complete your essential calorie intake, you can follow the given equations below:

High Protein Intake

Protein is the building material from which your muscles are formed. This means that you have to take high protein intake to provide your body with the necessary resources to get your muscles. There are some disputes to get the right amount of protein for muscle building, but most people will see magnificent results with a weight of 0.8 grams per pound. The source of your protein should be high-quality meat, mushrooms, high-quality protein powder, beans etc.

Maintain Fats

Many people who make mistakes, they have to actually avoid taking dietary fat from fear of being fat. When you are trying to get the muscles you need healthy eating of good fat in your diet. They are essential for good health and, in men, maintain high levels of testosterone.

To work out, how much fat do you need to take, multiply the number of pounds in bodyweight between 0.3-0.6. Healthy fats are best found in foods such as nuts, seeds, oils, avocado, and fish.

Carbs

To know how many carbs you need, multiply your protein intake by four times, multiply your fat by nine and add both results together. Now reduce the result with your overall calorie requirement and divide it by four.

Carbohydrates

Carbohydrates are the primary source of energy for our body. There are two types of carbohydrate, simple and complex.

Simple carbs are found in foods such as sugar and fruits and will give you a quick burst of energy by increasing blood glucose levels. Complex carbs are found in whole grains such as brown bread, rice, and potatoes.

Complex carbs are important because they provide long-lasting fuel which you need to train hard. If you do not eat enough complex carbs in your muscle-building diet, then your body energy will change to the next source of protein.

The basic amounts of protein, fat, and carbs for Muscles Building.

Like many aspects of training for muscle building, these figures are arguably sure. These figures are good for a guide and have worked for me. So here's a basic guide to what you should do on a daily basis:

•       Protein: 1 – 1.7 grams per pound of Bodyweight
•       Carbs: 2.6 grams per pound of Bodyweight
•       Fats: 0.26 grams per pound of Bodyweight

Using the above data, they will consume 200-300 grams of protein per day, 500 grams of carbohydrate, and 50 grams of fat.

When you should eat

When you eat, it is as important as you eat. It's important to get out of the "3 Meals Per Day" mentality. Preferably you will eat 5-8 meals at a gap of 2 to 3 hours per day.

I know that this work is not possible for most people because of work, school, etc., but you should try to eat as little food as possible. If bodybuilding King Ronnie Coleman can do a full-time job and you can eat a good muscles-building diet then you can do it!

Ideally, each of your small food should contain the right amount of protein, carbohydrates, and fats.

It's easy to work so much that you want to eat from each meal. Just work on the formulations and divide it by the number of food you eat every day.

So let's assume that my 200-pound man has 6 meals a day. Each meal will require approximately 33-50 grams of protein, 80-85 grams of carbohydrate, and 8 grams of fat.

All things depend on your diet and exercise, the first one makes your goals and sets your mind. Be healthy Be fit.

More info: https://getfitnessfirst.blogspot.com

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January 29, 2019

If we are talking about weight gaining, Lots of people want to increase our weight naturally. You can gain our weight to add some good food in your daily diet.

Changing in your lifestyle and add some good food, Can gives you a unique and attractive physique.

Your weight gain journey is understanding the right balance of protein, fat, and carbohydrate. Protein forms the building blocks of your muscles, and if your goal is to gain muscle, then you will actually need it.

While weight Increase can be a struggle, the following foods can help. They can also increase muscles and promote overall health.

Here are top 10 tips for weight gain:

1. Banana for Weight Gain

Banana is an important fruit that is extremely helpful in weight gain. Make a habit of eating bananas regularly. Regularly drinking banana shakes is helpful for weight gain.

Banana shake is famous for those who are weaker, weak and thin in weight gain. 250 ml of two or more banana food every day. By drinking hot milk for three months your weight increases. You can get the best results.

2. Milk for Weight Gain

Milk provides a mixture of fat, carbohydrate, and protein.

It is also the best source of vitamins and minerals, including calcium.

The protein content of milk makes it a good choice for people trying to build muscle very fast.

One study found that after drinking skim milk after a resistance training exercise, it helped to make the muscles more effectively than soy-based products.

In a similar study involving women in resistance training, good results were found in those people who drank milk after a workout.

For any person who wants to gain weight, milk can be included in the daily diet throughout the day.

3. Red meat for Weight Gain

Limiting the consumption of red meat has been shown to help build muscle and increase weight.

The steak contains both lucid and creatine, nutrients which play an important role in increasing muscles. Steak and other red meats contain both proteins and fats, which promote weight gain.

While a person is advised to limit their intake, the lean cuts of red meat are deadly for the heart.

One study found that adding lean red meat to 100 women of 60-90 years of age helped them gain weight gain and increase strength by 18 percent while receiving resistance training.

4. Dark Chocolate for Weight Gain

Best quality dark chocolate provides antioxidants and a ton of health benefits.

Most people recommend taking dark chocolate with cocoa content to at least 70%.

Like other high-fat foods, dark chocolate has a lot of calorie density, which means it is very easy to get many calories from it.

Each 100-gram (3.5-oz) bar contains approximately 600 calories and is full of micro-nutrients and health-promoting compounds including fiber, magnesium, and antioxidants.

5. Nuts for Weight Gain

Regular consumption of nuts can help the person to gain weight safely. Nuts are a fantastic snack and can be added to many meals, including salads. Raw or dry roasted nuts are best for your health.

Walnuts made without sugar or hydrogenated oils can also help. The only component in these butter should be nuts themselves.

A walnut range is available for online purchase.

6. Rice for Weight Gain

A cup of rice contains about 200 calories, and it is also a good source of carbohydrate, which contributes to weight gain. Many people find it easy to incorporate rice into foods containing proteins and vegetables.

To maintain your weight - and stabilized blood sugar levels - Avoid refined white rice whenever possible. Instead, choose varieties of warm brown, wild or black rice, and serve 1/2 cup.

If you eat white rice, then take it along with the source of vegetables or fibers as well as proteins, both of which can help reduce the effects of white rice on your blood glucose and fill you for a long time. Let's help in feeling.

7. Salmon for Weight Gain

Salmon's six ounces will be approximately 240 calories, and salmon is rich in healthy fats, which is a good option for those looking for weight gain.

It includes many nutrients, including omega-3 and proteins.

8. Dried fruits for Weight Gain

To keep a curvy body, it is necessary to get enough weight, and combining your nutrient and dry fruit with your regular diet of exercise and healthy food can give you the best results in the shortest time.

Dried fruits are rich in nutrients and calories, in which one-fourth of the cups are dry cranberry, which contains about 130 calories.

9. Avocados for Weight Gain

Unlike other full fruits, avocados are calorie-rich and therefore you have a great diet to help you gain weight. Just a big avocado offers around 322 calories, 29 grams of fat and 17 grams of fiber (28). Avocados are also high in vitamins, minerals, and compounds of various beneficial plants.

All this is very easy to eat an entire Avocado with itself.

Guacamole is one of the most popular dips of the day and often in a tub, there is more than one fruit, which means that you can eat the whole avocado even without feeling it.

And those who regularly eat food alone and eat food, they are very less useless to eat both parts of the fruit because avocados quickly become brown once it comes in contact with air - so they actually have a And cannot be saved for the day.

10. Eggs for Weight Gain

If you are starting weight training and want to achieve muscle, depending on your body weight, you can eat about 8 to 12 eggs and 2 whole eggs per day.

Eggs are a good source of protein, healthy fats, and other nutrients. Most nutrients are contained in the yolk.

These are good for increase weight very fast and safe. Add some protein supplements in your daily diet and drink more water in a day.

I will provide you with more health and fitness tips.

You can suggest me any topic, you can write me in comments.

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January 21, 2019

What are Kegel Exercise and how are they done?

Kegel Exercise is simple and it can prevent urinary incontinence or other pelvic floor problems. Kegel exercise is so effective in pelvic problems.

The pelvic floor is actually a series of muscles and tissues that make a sling, or hammock under your pelvis. This sling gives place to your organs. A weak pelvic floor can give rise to issues such as the inability to control your bowel or bladder.

Here are some effective tips and a right step-by-step guide to kegel exercise.

Found the right Muscle- It so easy to find your pelvic floor muscle, To identify the muscles of your pelvic floor, stop urinating in between. Once you identify your pelvic floor muscles, you can exercise in any situation, although you may find it easy to lie down first.

How to Stay Focused- For effective results, only focus on tightening your pelvic floor muscles. Do not flex muscles in your stomach, thighs or buttocks. Hold your breath away. Instead, breathe freely during practice.

Right technique- To make kegels, imagine that you are sitting on the marble and tighten your pelvic muscles as if you are picking up the marble. Try it for three seconds at a time, then rest for counting three.

For a Day

Number of times	Number of Sets	Number of Reps
3 times	3 sets	10-12 reps

Benefits of Kegel Exercise- Based on the health benefits I get from Kegel exercises, it is safe to say that they want to live a healthy lifestyle for anyone. With regular practice, within a few weeks, Kegel exercises can improve prostate health, bladder health, and help pregnant women during labor.

Now that you have identified the proper muscles, now you can start exercising. The beauty of Kegel exercises is that they can know anywhere, anytime, without any reason that you are doing them.

If you are making a start, then it is recommended that you start by lying down, although you can practice in any situation. Practice your technique, First of all, tighten your pelvic floor muscles and stop it for at least five seconds, and then rest for five minutes.

The best thing is there is no particular time to do that exercise, you start any time and anywhere.

A recent study on the positive effects of Kegel exercises in women found that it could be an excellent surgical alternative to treating bladder problems. Exercising Kegel on daily basis can increase bladder training for women. It can also improve pelvic floor muscles for proper urine flow.

On an end note, Kegel exercises can also treat the UI in healthy and cancer-affected men. Men with prostate cancer often fall prey to UI. Therefore, the increase in Kegel exercises can reduce urine stress and improve prostate health.

Can Reduce Fecal Incontinence- Unusual bowel control can cause many problems, including constipation, irregular stool disorders, and involuntary urination. There are many factors that give rise to abnormal bowel control or dysentery, environmental or genetic factors such as stool incontinence.

The solution is to include healthy foods while doing their daily dose of Kegel exercises. Jump straight into surgical treatment for fecal incontinence is not the right choice. Trying more natural remedies to control pelvic muscles is considered as a healthy alternative for most people.

Kegel Exercises Is An Effective Way To Treat Constipation- We are often associated with constipation with unhealthy eating habits. But this does not always happen for some constipation patients. According to a recent study, Kegel exercise is a great idea for people suffering from recurring or chronic constipation.

While focusing on the pelvic floor muscles, some physical exercises can also be treated with bowel problems. This can improve digestive health and you can treat any type of bowel embarrassment and discomfort yourself.

In addition, Kegel exercises also target the stool and stool stability path. Both these factors also have a hand to affect constipation.

Kegel Exercises side effects 

Kegel exercises are controlled muscle contractions that are designed to strengthen the muscles between the bones in your pelvis.

Men usually practice these to combat the effects of urine leak or urinary incontinence. If you practice Kegel inappropriately, you will not get inconsistent profits of your activity. If you do Kegel many times, you can trigger side effects that can worsen your urinary problems.

Thanks for reading, try it you can get the best results. Physical exercise is good for our health, keep healthy and fit, I will provide you the best health and fitness tips.

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January 11, 2019