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.
Looking for a way to get ripped abs now? We have some great advice that will have you shredding layers of abdominal fat and building the abs that you always dreamt of. Take a look at what we have to say, and start toning up now.
Train Hard, Burn More
For maximum fat loss, it is very important to train hard. Studies have shown that in order to stimulate lipolytic hormones, which include epinephrine and growth hormones, high-intensity exercise must be performed. Intense workouts promote greater post-exercise energy expenditure and fat burning than workouts that were less intense. Post-exercise oxygen consumption (EPOC) boosts your metabolism and increases the after-burn effect post-workout. Additionally, high-intensity resistance training sessions significantly elevate your resting energy expenditure for up to 72 hours after exercise.
Eat Less Carbs, More Protein
The trick to get ripped abs is to consume fewer carbohydrates and consume more protein. When eating carbs make sure to have nutritious carbs such as vegetables and whole grains. Good sources of protein to include in your diet include fish, chicken, and non-fat Greek yogurt. It’s also important to include good fats, which are found in foods such as nuts, avocados, and olives. The key is choosing nutrient-dense food.
Many people do not think about doing cardio to get ripped abs; but, cardio exercises are perfect for shredding fat and exposing tight abs sooner! Interval workouts combined with abdominal or core exercises are the key to getting ripped. Combine sprints on a stationary bike or treadmill with intervals of reverse crunches and planks, for a great way to kick start the burn.
Add a Supplement To Your Diet
Supplements do not function as magic ingredients to get ripped abs overnight. However, supplements do supplement and support your exercise routine and good diet habits. If you want to get ripped abs, you have to work for it! Supplements will give you that extra boost of energy to help you tackle a solid exercise regimen that will produce results. Our advice will help you get ripped fast. Not sure what supplement to take? We can help you choose the right supplement for you. The entire line of Stacker 2 products is filled with nutrition, fat burning, and energy products to help you achieve your ripped abs goals.
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.
If you are not gaining muscle weight you simply are eating and exercising the wrong way. We have your fix now. Follow these 5 muscles building tips to pack on as much as pound of muscle each week.
1) Eat More Protein
Try to eat 1 gram of protein per pound of body weight. This amount is roughly the maximum amount of protein that your body can use in a day. For example, a 150-pound individual should consume 150 grams of protein in a day. Protein can come from chicken breast, lean beef, cottage cheese, eggs, milk, or nuts, among other foods. For best results, split your remaining calorie allowance equally between fats and carbohydrates.
2) Biggest Muscles First!
For beginners, any workout will prove to be intense enough to increase protein synthesis. However, if you have been lifting weights for a while, it will be easier to build muscle quicker if you focus on your larger muscle groups such as your legs, back, and chest. It is very important to add exercises such as pull-ups, squats, bench presses, and deadlifts to your workout routine. You can add these exercises in two or three sets of 8 to 12 repetitions with 60-second intervals of rest time.
3) Add Amino Acids & Carbs Pre-Workout
Studies have demonstrated that weight lifters and body builders who drank shakes that contained amino acids and carbohydrates 30 to 60 minutes pre-workout increased their protein synthesis at a faster rate than those who did not drink shakes with amino acids and carbs. The ideal shake should contain about 6 grams of essential amino acids and 35 grams of carbs. Amino acids are known to be the building blocks of protein, so this shake will definitely get you off to a great start. Aim for adding about 10 to 20 grams of protein to your shake as well, to boost muscle growth as liquid meals are absorbed by your body at a faster rate.
4) Three-hour Rule
Eat something every 3 hours, if you do not, you are limiting the rate in which your body builds new proteins. Your best bet is to take the number of calories you need in a day, then divide that by 6. That number is roughly how many calories you should consume at each small meal. Be sure to consume at least 20 grams of protein every 3 hours.
5) Dairy Before Bed
It is a good idea to eat a combination of protein and carbs at least 30 minutes before going to bed. The calories you consume will stick with you during the night while you sleep, and they will reduce the breakdown of protein in your muscles. Milk or other dairy products such as cheese and cottage cheese paired with fiber in cereal or fruit are the ideal pre-bedtime snacks. Remember, the more diligent you are, the better results you will see. For faster results to jump start muscle building try combining our top 5 tips with the Stacker 2 Pro Series – 30-Day Get Ripped Stack, which features the following Stacker 2 Pro Series products: Thermbuterol, Protein, and the L-Carnatine Shot. For additional pre and post workout options, choose Stacker 2 Pro Series Pre Workout, L-Glutamine, and Intra-Post Workout.
Nothing in life comes easy, but if you want to see results, you have to make an effort to get things done. Instead of wishing that you were strong and ripped, start doing something to make it happen! Here are our 5 tips for building muscle now; so, get to work!
1) Maximize Protein
Through a process called protein synthesis, your body stores protein. The more protein your body has in reserve, the larger your muscles will grow. However, your body is continually draining its reserve of protein for other bodily functions such as creating hormones. As a result, your body has less protein stored for muscle building. In order to counteract this natural process, you must build and store new reserves of proteins faster than your body breaks down old proteins. Adding protein supplements and natural protein sources of food to your diet can do this.
2) Eat More – Period!
In order to bulk up, you need to eat more calories. Be sure to have a ratio of half of your calories coming from protein, a fourth of your calories coming from fat, and another forth of your calories coming from carbohydrates. Do a little online research to find a formula that will help you calculate the exact number of calories you need to consume in order to gain a pound of muscle a week.
3) Rest Between Workout Days
It is important to let your body rest between workout days. Studies show that it is best to do a full-body workout followed by a day of rest. By resting for a day, your body increases protein synthesis for up to 48 hours after your exercise session. It is a simple equation; your muscles grow when you are resting, not when you are working out.
4) Load Up With Carbs Post-Workout
Refuel with carbohydrates post-workout. Studies have shown that your body rebuilds muscle faster on your rest days if you consume carbohydrates. Carbs increase your insulin levels, which in turn, slows down the rate in which protein breaks down. Remember to consume good carbs for optimal muscle increase. Good carbs include food such as a banana, peanut butter, or a shake.
5) Include Ice Cream As A Snack!
Yes, you read right, you can have ice cream as a snack. A bowl of ice cream is the perfect snack two hours after your workout. Snack such as ice cream trigger surges of insulin in your body better than a majority of foods do. Ice cream also helps hinder the post-workout breakdown of protein. Our tips will have you bulking up in a flash, but for faster results combine these tips with our line of Stacker 2 protein products, such as Stacker 2 Not Just Protein Isolate Pro Series. The Not Just Protein Isolate Pro Series contains the purest protein source available – whey isolates. This type of protein contains higher concentrations of protein than other types of proteins. Additionally, this line contains 500 mg BCAA, 5 types of probiotics, and digestive enzymes.
Are you like the millions of people out there who want to build muscle, but don’t want to go to the gym, or simply don’t have time to go to the gym? Then you’ve come to the right place. Our list of the top 5 most effective exercises to build muscle provide quick results, and make it easier to actually getting a workout done on your own time.
The best ways for anyone to strengthen their leg and glute muscles are squats. When performing this classic exercise, make sure that you keep your legs shoulder width apart and keep your posterior parallel to the floor when you squat. Controlled movements will ensure that you are keeping proper balance and form. Squats not only promote the growth of muscle fibers, but they help you better maintain balance and strengthen the bones in your legs as well as connective tissue.
The top ways to strengthen your arm and core muscles are push-ups. When performing this exercise be sure to keep your spine neutral and rigid as doing otherwise can lead to serious injury. It always helps to do push-ups with a mirror, in order to ensure that you have correct form. Push-ups increase your metabolic rate during and post workout. Additionally, they help combat osteoporosis by strengthening your bones, while tightening and toning your core.
The Plank is without a doubt one of the most difficult exercises to perform, but it is also one of the most beneficial. Start in a kneeling position, use your arms to balance yourself, then move your legs back until you are on your tip toes. You will be parallel to the floor. Once in that position, keep your body in a straight line, and make sure that your forearms are on the ground. Maintain your balance for 120 seconds, for the most effective plank. The main benefit of the plank is strengthening your core, which is made up of a group of 29 muscles, and correcting posture.
Wall sit is the ideal exercise for those looking to build their back muscles. This exercise is very effective, yet simple to perform. Find a wall, and pretend that you are sitting on an invisible chair. Keep your legs slightly separated and your back straight. Try to hold the position for 120 seconds. This exercise strengthens your back and engages numerous support muscles. In addition, the wall sit helps build endurance and flexibility. Bodyweight exercises, such as the exercises above, have demonstrated to help build muscle without having to go to the gym or using expensive equipment. The only tools you need are your body, time, effort, and determination. These exercises can be done during one session or scattered throughout the day. If you are looking to jump start muscle gain, and overall fitness, combine the exercises mentioned with the Stacker 2 Pro Series – 30-Day Get Ripped Stack, which features the following Stacker 2 Pro Series products: Thermbuterol, Protein, and the L-Carnatine Shot. For additional pre and post workout options, choose Stacker 2 Pro Series Pre Workout, L-Glutamine, and Intra-Post Workout.
Ever wonder why some people are so healthy, fit, and full of life? You can be just like those people who amaze you, with our health-conscious tips towards getting fit!
Warm Up Those Muscles
Core muscles take some warming up, as they are harder to activate than muscles in the surrounding areas. If you don’t warm up those muscles, most of the work and strain is done by your back and hips. You don’t want that! Try to stretch your body, especially your back, arms, and shoulder blades to activate your core muscles. Then proceed with your crunches!
Curb Appetite With A Little EVOO
Add some extra virgin olive oil to your diet, in order to curb your appetite. Studies indicate that olive oil contains certain compounds, which stimulate hormones in your stomach that signal to your brain that it’s full. In turn, you body doesn’t feel as hungry. Try taking about one tablespoon of olive oil about 15 minutes before a meal. It might seem strange, but it has been proven to stop overeating and weight gain.
The 2-Hour Rule
Remember that “don’t eat two hours before bed” rule? Well, it’s back to haunt you, because the truth of the matter is that experts were right. While you’re sleeping your body should be burning off its current fat storages, as opposed to burning off whatever snack you ate. So, be sure to eat a healthy and filling dinner, and refrain from eating snacks two hours before bed.
Your body works more efficiently when you sleep. It is recommended that adults get anywhere from six to eight hours of sleep a night. Try not to stay up too late on a regular basis, as that will throw of your body’s natural rhythm. When your body gets thrown off, it begins overproducing hormones such as cortisol. Getting some ZZZs helps your body and metabolism stay more regulated.
Green Veggie Power
Make sure to power up on green vegetables, such as lettuce, kale, and broccoli. Green veggies have very little calories, but pack a mean punch as they are super filling and full of vitamins. Green vegetables make the perfect snack because they have fiber and curb your appetite from eating unhealthy snacks or foods later in the day. We hope that our tips will help you gain better health and loose the weight you seek to loose. If you’re looking for a little help to jump-start your fitness plan, try our line of Dexatrim products to help you loose weight, gain energy, and curb your appetite as well.
When seeking to achieve optimal fitness and lean muscle mass, it is important to remember that there isn’t a magic pill or a certain exercise that can help you achieve either. However, optimal fitness and building lean muscle can be achieved by combining several types of exercises and other components. With our helpful advice, you will reap the benefits of optimal fitness.
1)Don’t Fret Weight Gain
When seeking to reach your fitness goals, don’t worry about weight gain. If you are eating well and working out, you are more than liking burning fat and gaining muscle. Muscle weighs more than fat, but it is more compact; so, you may weigh more, but will notice that your clothes are much looser because muscle is leaner than fat.
2)Exercise At Any Age
You are never too old or young to start exercising. Good fitness is very important at any age, because it helps slow age-related decline in your strength and motor skills. Physical strength and fitness is a crucial component for a high-quality lifestyle.
3)Resistance Training is Key
If you are seeking a toned body, and workout that will boost your metabolism and burn fat, then resistance training is key to your fitness goals success. Resistance training is one of the most important type of exercise for burning belly fat. Studies indicate that combining resistance training and aerobic exercise dramatically decreases belly fat, than aerobic exercise only.
4)You Must Feel The Burn
If you want to build lean muscles, you have to completely fatigue your muscles. It is important to maximize the benefits of strength training by feeling the burn at the end of each set. If you maintain proper form, while performing reps, you will definitely feel the stress of each move on the specific muscle or group of muscles you are targeting. Remember, no pain, no gain! Think about that when you feel like you’re ready to give up. If you need a little help in boosting your energy and fat burn, try our line of Dexatrim products; specifically, Dexatrim Max, which can help you reach optimal fitness at a faster rate.
Every year, around this time, we all start getting pumped about new year’s resolutions and talk about how we’re going to start the new year with a renewed energy. However, January rolls around, and we usually don’t even think twice about those plans. At any rate, this year will be different, because we are here to help you get ready to start the new year right with these awesome tips.
Build Muscles To Speed Up Your Metabolic Rate
Having muscles helps you burn calories at a faster and steadier rate – even at rest. If you are loosing a lot of weight, without doing strength training, you are more than likely loosing muscle along with fat. In turn, you are slowing down your metabolism, rather than speeding it up.
Vitamin C Is Your Friend
Vitamin C is an essential vitamin that plays an important role in muscle recovery. It also helps your body produce collagen, which is a major structural protein that is found in connective tissue that holds, bones, muscles, and tissues together. Additionally, Vitamin C blocks free radical damage in your body. It is important to take a Vitamin C supplement, in order to get your daily-recommended values.
Combat Muscle Atrophy
In order to achieve optimal fitness, you need to combat muscle atrophy. Creating a fitness routine that combines aerobic and weight-training exercises can effectively combat muscle atrophy. Both aerobic and weight training provide benefits that work in tandem to benefit your health such as increased walking speed, ability to climb stairs, and reduced frequency of falls or injuries.
Make Reps Count With The Ideal Weight
Strength-training exercise can be ineffective or cause injury if you are using weights that weigh too little or too much. Picking up weights that are just right for you will fatigue your muscles quicker, therefore, you can perform fewer reps to achieve the same results and avoid injury. The new year is upon us, so now’s the time to get focused on results and real change for the better. Jump-start your new year resolutions with our line of Dexatrim products. We have everything from Dexatrim Max Dieters Protein to Dexatrim Max Energy Shots. When you combine our products with tips such as those found above, you can achieve higher energy levels, weight loss, and muscle toning.