Are you one of the millions of people hoping to increase muscle growth and muscle weight? If the answer is “Yes,” you have come to the right place, as muscle weight gain is at your reach. As soon as you start putting these tips into action, you should begin to see muscle weight gain in no time.
One-hour Is Enough
One complete hour of exercise or weight training is enough. Rather than focusing on long workout secessions, you should focus on performing high-intensity exercises instead. There is no proof that marathon session are no better than short intervals of exercise for muscle growth. Make it a habit to keep your rest periods under a minute, to keep a constant pace.
Progression Is Key
In order to see results, you will have to notice a steady progression during your workout. It is important to change your repetition range every four to six weeks to avoid muscle-building plateaus. Additionally, changing the repetition range will force your body to adapt to the new stress on your muscles, in turn causing you to gain weight in the form of muscle.
Increase muscle growth with supplements that agree with your body. If you feel like you cannot eat any more whole foods, in order to gain mass, then you need to consider a more efficient method of gaining muscle weight. In essence, a good mass-gaining supplement almost always comes in the form of a shake. Instead of eating whole foods such as chicken, veggies, and rice, replace that meal with a shake. In between your three meals a day, shakes with fruits and protein powder are much better options.
Stacker 2 Can Help!
Our line of Stacker 2 products are the ideal supplements to add to your diet. For instance, Stacker 2 Max Mass will have you gaining weight quickly When you consume an extra 500 calories per day, you should gain a pound of muscle per week. As you gain weight, the healthiest type of weight to put on is lean muscles mass. By drinking our Stacker 2 protein shakes, you are helping your body produce lean muscle weight.
Everyone wants flat abs or the coveted six-pack, washboard abs; but, what some do not understand is that in order to get ripped abs you have to work on it. You need to exercise, eat right, sleep better, and most importantly never give up! Check out our 5 tips for getting ripped abs. You will thank us for these tips, as soon as you start taking notice. So, in advance, you are very welcome!
1) Core-Centric Exercises
One of the best ways to get ripped abs is to focus on doing core-centric exercises such as vertical chair knee raises. This powerful exercise stimulates up to 210 percent more activity within the abdominal area than regular crunches. Deadlifts and squats are also very effective as core muscles are integral for performing either exercise. Squats and deadlifts have also proven to be more effective than crunches because they burn more calories, in turn giving you more bang for your buck with each additional repetition you perform.
2) Waistline Woes
Stomach or waistline fat is generally the hardest fat to burn or loose. Although everyone’s body is different, the stomach or middle area is generally fat’s favorite place to stay. In order to combat waistline woes, you need to pay attention to hormonal changes, which result from stress, aging, and lack of proper sleep that may make it more difficult to see results in stomach fat loss. If you notice hormonal changes try to lower your stress levels via meditation, get more or better quality sleep, and practice better eating habits to slow aging down. Unfortunately, there is no quick fix for melting belly fat other than invasive surgery, but fortunately, bodybuilding program pdf with proper nutrition and consistent exercise stomach fat can be tamed and banished.
3) Work On Those Shoulder And Hip Muscles
Studies show that exercises that activate shoulder and hip muscles have proven to be the most effective exercises for activating abdominal muscles. Two great exercises to activate shoulder, hip, and abs utilize the Swiss ball – the Swiss ball rollout and the Swiss ball pike. (You can easily find instructions on how to perform these two exercises online.)
4) Rest And Recovery
When seeking to get ripped abs or bigger muscles, it is important that you prioritize time to rest and recover. Muscles do not grow while exercising or lifting weights; rather, they grow and recover in between workouts and the strain you put on them during lifting is being repaired. Rest days give your body the time it needs to recover, in order to see results from your workout. It is also important to create good sleeping habits.
5) Do NOT Give Up!
Do not give up, whatsoever! This is probably the most cliché and true word of advice for anyone looking to get ripped abs! Many factors are involved in getting ripped abs, including current fitness levels, body fat, diet, stress levels, sleep patterns, sleep quality, and exercise routines. Ripped abs will not happen over night, they take real work and time. Get a fitness and nutrition plan organized and stick to it for a minimum of at least 12 weeks before you will see any noticeable results. Combine these tips with our line of Stacker 2 products to help you get a jump-start towards getting ripped abs.
Living in this age of modern technology, where information is coming at us from all directions, it can get a little bit overwhelming, and naturally we can tend to lose focus. Thanks to the palm-sized computer we call a “phone,” we are constantly sending and receiving information via calendar alerts, texts, emails, social media, websites, and more. Just when we are focused on one thing, another thing comes along. Seeing this in our everyday lives at work and home, it is no wonder why our focus levels are down or all over the place. We all want to be more efficient and have the ability to tackle our daily “to-do” lists. So, here are the top 5 tips on how to become and remain more focused.
Start your day early
We all have heard that age-old saying, “The early bird gets the worm.” Well, that is pretty much true. Getting an early start to your day will allow you to prioritize and become more focused. With less people around you, and less incoming distractions during the early hours, you can scratch things off our your private and work “to-do” lists in a flash.
Literally, step outside, and take a quick break, to refocus your energy and thoughts. Take a deep breath of fresh air, enjoy the warmth of the sun, or go for a brisk walk. Being outside, in a new environment, is the mental break you need to recuperate and come back more focused and with a renewed source of energy to get your tasks done.
Put a halt to multitasking
Multitasking is seriously getting in the way of our ability to focus on one task at a time. By avoiding multitasking, we are giving our minds the ability to focus and accomplish our goals more thoroughly. Our brains are wired to handle one thing at a time, when we multitask, we spread our thoughts too thin, and barely scratch the surface of what needs to be done. Focus on getting one thing done at a time; once you finish one task, you can move on to the next. Remember it’s not about looking busy; it is about the completed outcome.
Add exercise to your daily routine
Our bodies are meant to be active. Physical exercise works hand in hand with mental vitality and our ability to focus. Try incorporating 30 minutes of activity into your day, and you will see your productivity levels and ability to focus and remain focused raise through the roof.
Get some sleep
We are living, breathing organisms, not robots. Our bodies need to sleep, in order to recharge our energy levels. When we recharge out bodies our mental clarity and focus recharges as well. Try getting a full eight hours of sleep, and you will definitely notice a difference. Over time, these tips will become second nature. However, if you are looking to jump start the process of becoming focused, try combining our tips with Stacker 2’s Energize Stack, which showcases Stacker 2 Extra Strength Energy Shot and Stacker 2 Energy Drink. These two fast acting, non-habit forming products along with these tips will have you tackling your “to-do” list and more.
One of the first signs of dehydration is exhaustion. Not drinking enough water may be the culprit of low energy levels and tiredness. Our bodies are mostly made up of water, so even a small decrease in water levels is enough to have an affect on your metabolism. Make sure that you drink enough water and other fluids throughout the day in order to remain hydrated. It is commonly suggested that a minimum of 8 glasses of fluids be consumed a day. Eating natural fruits and vegetables is also another way to remain hydrated, as they also both contain water. For those who partake in intense exercise regimes, it might be wise to supplement water with a drink that aids in replacing lost electrolytes lost from sweating it out. Opt of naturally flavored waters or coconut water, as they contain zero additives and no high fructose corn syrup.
2)Consume Vitamin B-12
Vitamin B-12 has long been noted as an “energy-increasing” vitamin. Curiously, B-12 is one of the most complex of all vitamins as it supports thyroid function and maintains the health and quality of blood cells. Low energy levels can be a sign of a Vitamin B-12 deficiency. As Vitamin B-12 is a water-soluble vitamin, your body cannot store a surplus of it, and relies on supplements or foods to obtain it. Try to consume foods such as eggs, salmon, and tuna, as well as over-the-counter supplements to obtain your daily dose of this powerful vitamin.
3)Create a Daily Exercise Routine
Despite feeling wiped out after a tough workout, take into consideration that by incorporating a daily exercise regime into your day will actually boost energy levels. Burning calories and engaging in physical activity activates your body’s cells by supplying them with oxygen and nutrients. In turn, exercise helps your lungs and heart work more efficiently, in turn boosting your energy levels.
Like clockwork, the mid-afternoon slump hits you. That sluggish feeling has you dozing off at your desk, and struggling to stay alert. Whether it be from low sugar levels to plain old exhaustion, our tips to combat the mid-afternoon slump will banish that monster into oblivion.
Tip 1: Vegetable Juice
Drink fresh vegetable juice to shock your body with a nutritious and energy-packed burst of vitality. Vegetable juice helps eliminate toxins from your body, while feeding your cells. By juicing, your body is able to digest and absorb all the nutritional benefits without overworking your digestive system.
Tip 2: Control Carb Consumption
Consuming carbs is tricky because on one hand they provide your body with energy, but on the other hand, some carbohydrates can be heavy and make you feel sluggish. The real trick is to differentiate between simple carbs and complex carbs. Your body burns simple carbs such as processed foods and sugary drinks quickly; while, complex carbs, such as whole-grains and nuts take longer to digest. Consuming low-glycemic carbohydrates will provide your body with energy, rather than spiking sugar levels, then crashing, which in turn makes you feel tired.
Tip 3: Give Your Eyes A Rest
Eyestrain from starring at a computer screen all day long, definitely adds to the mid-afternoon need for sleep. Eyestrain makes your eyes feel tired, in turn, tired eyes hint overall tiredness to the rest of your body. In addition to keeping your eyes a safe distance from the screen throughout the day, step away from your desk or look away from the screen for a few minutes to reenergize your eyes.
Tip 4: Move Around
Get up and move! Literally walk away from your desk. A change of scenery may have the possibility to boost your productivity. Try doing some work at a coffee shop or at a conference room table. Make an effort to work near a window, so that you can get some natural sunlight, which helps keep you more alert. Hopefully, our tips help you combat that pesky low-energy crash. In addition to our tips, add some Stacker 2 Energy Shots and Stacker 2 Energy Supplements to your daily routine to give you an extra burst of energy to be more focused, productive, and energized throughout the day.
Have you ever woke up, and just felt completely drained? It happens to everyone, now and then; and, we can help you kick that feeling. Take a look at these 5 simple changes that will boost your energy in a flash!
Soak Up The Sun
Sunlight is a natural energy booster, and it also helps to elevate our moods. Head outside of the office, and get away from the cold AC and fluorescent lighting. Take a brief walk or sit down and enjoy some sunshine. It’s important to get at least 15 to 20 minutes of sunshine each day. Step outside for three or four 5-minute breaks to boost your energy and mood.
Try blinking more often. Rather than staring intently at the screen or page all day, try to blink 10 to 20 times per minute. Each blink provides your brain with enough rest to energize itself, because blinking makes the mind think that you are resting. In turn, you will for more energized and awake.
Drink Green Juice!
Trade in your morning cup of Joe for a nutrient-packed green juice. In a juicer, combine kale leaves, celery, lemon, pear, and other dark greens to create a true power green juice! Use the above mix as a base, and add other fruits and vegetables such as beets, orange, ginger, apple, and pineapple to create your own signature energy drink. Not only will this juice give you more energy, but it will also cleanse and boost your immune system. Do not have a blender? No problem! Simply use a blender and strain before drinking.
Sit Up Straight!
Improving your posture can immediately give you more energy. Sitting up straight plays a huge role in brining blood flow to our brains. When we practice bad posture, arteries are restricted, in turn restricting blood flow to the brain. Misaligned posture wastes energy, as it makes our muscles over work, in order to function normally. Naturally aligned posture is healthy and helps reduce over-all, long-term fatigue and stress.
Surround yourself with high-energy friends. Socializing with these kinds of people will help motivate and uplift you, in turn, revitalizing your body and mind. Energy and enthusiasm of positive, high-energy people will rub off on you, and in no time, you will be one of those high-energy, optimistic persons! If you are looking for some additional help in boosting your energy levels, try combining the ways mentioned above with Stacker 2’s Energize Stack, which showcases Stacker 2 Extra Strength Energy Shot and Stacker 2 Energy Drink. These two fast acting, non-habit forming products along with these simple changes will have you feeling more energized in a flash.
Are you struggling to stay alert throughout the day? Adrenal fatigue, or just plain old exhaustion got you down? Then it’s time for a change with our 7 tips to banish tiredness, and skyrocket your energy levels through the roof.
1) Better Quality Sleep
It’s important to sleep, as during sleep your body restores and repairs the damage of the day on your system and body. If you toss and turn all night, make sure to keep a consistent sleep schedule, which will help regulate your internal body clock. Try to eliminate caffeine after 3 pm, as its effects will hinder your ability to sleep. If you stay up thinking all night, try to make a journal and write everything down to get it out of your mind so that you may sleep better.
2) Add Adaptogenic Herbs to Your Diet
If you are feelings fatigued, anxious, exhausted, or stressed adding adaptogenic herbs to your body is a great way to balance and restore your body’s natural ability to deal with stress. These herbs help “heal” your body by regulating your adrenal system. Ginseng, licorice root, and holy basil are a handful adaptogenic herbs that will aid in boosting energy levels. Not only will you have more energy, but also you will feel much calmer and more focused.
3)Say “Yes” to Chia Seeds
Chia seeds are known to boost energy levels and provide your body with a great deal of nutrients. Ancient Aztecs and Mayans use to consume chia seeds to maintain alertness and energy during times of war. Chia seeds are rich in essential fatty acids such as omega-6 and omega 3, which help regulate glands, combat inflammation, and fight adrenal fatigue. Chia seeds are hailed as a super food, especially when combined with high levels of fiber and protein because together they help keep blood sugar levels stable, in turn, keeping energy levels at a stable high.
4)Sip Herbal Teas
Herbal teas can provide an all-natural energy boost. Rooibos and green tea are two great options to drink. They both have many health benefits that serve to fight free radical and aging. These teas help boost energy levels because of two antioxidants known as Catechin, which helps fight cell damage, and Aspalathin, which regulates the adrenal hormones and helps to reduce stress and keep energy levels high.
5)Peppermint Essential Oil Aromatherapy
Peppermint essential oil has been used for centuries to stimulate your mind and increase focus. This refreshing essential oil is well loved by those who practice aromatherapy, because it increases oxygen to the brain, in turn, it stimulates the mind and heights one’s ability to focus. To reap the benefits of peppermint essential oil, dap a few drops on your writs or add drops to your shower to get a boost of energy. Another great way to use peppermint oil is to add a few drops to a steam diffuser and breathe in the benefits.
6)Eat a Little Chocolate
Dark chocolate not only has caffeine, but cocoa also has flavonoids, which have shown to boost cognitive skills and improve mood. Flavonoids are believed to provide health benefits due to antioxidant effects and through cell signaling pathways. Additionally, dark chocolate is a high-energy food because it is high in carbs with a low glycemic index; in turn, dark chocolate gives you an instant and effective burst of long-lasting energy.
Eating regular meals is necessary for your body to function properly. Without food, specifically, the right types of food, your energy and overall mood can go downhill. Regular, healthy snack and meals not only give you more energy, they also help improve cognitive functionality. On the contrary, overeating, can weigh you down and bring your energy levels way down. Remember, it’s all about balance. Our 7 tips combined with our Stacker 2 Energy Shots you are sure to tackle almost any obstacle you encounter, and you will see your energy levels shoot through the roof. Our energy shot is designed to help provide and maintain energy levels throughout the day.
Even the best of us are hit with low energy from time to time. Some are hit with it more than others. Whether low energy levels linger all day, or hit you hard during the afternoon, we have five ways you can combat low energy.
Sip on Green Tea
Are you a coffee drinker? If so, try swapping out a cup of coffee for a cup of green tea throughout the day. Green tea has small amounts of caffeine and EGCG, which is the active compound found in green tea. EGCG has demonstrated to not only boost energy, but it also facilitates weight loss. In addition to boosting your energy levels, you can possibly burn a few extra calories. Green tea in the afternoon is also less likely to interfere with your sleeping pattern, as it has less caffeine per ounce than coffee.
Take a Stand
Perk up your energy levels by standing up and stretching. Sitting too long has a natural tendency to cause your muscles and blood vessels to constrict. Lengthy periods of inactivity zap your energy, and make you feel even more tired. Get up and walk around, even if it is just for a few minutes. This short amount of activity will jump start your muscles and heart, in turn getting your blood flowing. Plus, once you gain more energy, your productivity will increase.
Learning how to inhale and exhale deeply is very important. Breathing completely is one of the best ways to energize oneself. If you need a quick pick me up, just focus your attention on your breathing. Inhale for a count of 6, hold your breather for a count of 3, and exhale for a count of 6. Focus on relaxing your muscles as you exhale. Once you master deep breathing, you will begin to focus on slow rhythmic breathing and it will be easier for you to gain energy from breathing properly.
An Apple A Day
You know what they say about eating an apple a day – it keeps the doctor away. When your energy dips, do not reach for a high-sugar treat as it will only aggravate your fatigue. Instead, make it a habit of eating an apple or some other low-glycemic snack, which will boost your energy and stabilizing your blood sugar. Additionally, fruits like apples, have antioxidants and pectin that help lower “bad” LDL cholesterol and fight inflammation, which are both known to trigger disease and premature aging.
Dehydration is one of the most common causes of fatigue. If there is not enough fluid in your body, your blood volume drops, in turn, your body and heart work harder in order to supply your cells with oxygen and other nutrients. Symptoms of dehydration include fatigue, impaired short-term memory, mental fogginess, and dizziness. So, stay hydrated by drinking the recommended 8 glasses of water a day. Your body will thank you for it.
If you want to combat low-energy quicker, try combining the ways mentioned above with Stacker 2’s Energize Stack, which showcases Stacker 2 Extra Strength Energy Shot and Stacker 2 Energy Drink. These tips and Stacker 2 products will have you feeling full of energy in no time.