A guide to build muscles easily

To build big and strong muscles is the major goal for anyone who steps into the gym. It is seen that the more you train, the more complicated things get.

Here the question which arises many times that I have seen goes like this.
[“I am working out from the past many months and I have gained a small amount of weight. I have been training hard and I used to take ABC supplements. I want to gain weight and look strong! Please help!”]

There are many reasons why you are unable to build muscles, like:
• You are not concentrating on building muscles
• While training, you are reading some books or magazines.
• Using your mobile sets etc.

So, if you're disturbed about being stuck at the same weight, then it's about time to judge what you're doing wrong. To achieve the lean mass is not easy, but it may be easier if you avoid the following paths.

• Obsessed with heavy lifting weights: Health and fitness are an important part of life. I do believe that our body needs exercise every day. If building muscle is your gain plan then body-weight exercise is important for visible gain, but when it becomes addictive and you are unable to acknowledge this obsession, it becomes dangerous and this can lead to serious injury.

• Bad muscle hypertrophy program design: The program doesn’t mean to lift heavy weights, but instead to focus on ensuring that you can effectively manage the fatigue by flexing appropriate muscle and muscle fibers. This training needs to identify the muscles you are targeting and emphasize on the activation of that muscle throughout the exercise. It includes three mechanisms Metabolic Stress, Mechanical Tension, Muscle Damage which is important to exploit to maximize your muscle growth.

• No idea to get better: To build big muscles and look fit is everyone’s dream. To look better people tend to join the gym without any planning what they will be doing over there. For better results, you need to first set a goal for a given workout which includes exercise selection, exercise order, rest periods, etc, else you will not able to work on the body parts which you want to see grow big.


• Not eating Enough: Most people say that they eat as much as possible. You need to figure out the calories you are eating and you will likely find out that you need more food to eat.

The Caloric consumption is something that varies from person to person. There are many factors besides body weight that are used to determine the calories you eat daily which includes your muscle mass, activity, level and metabolism.

• Not Prioritizing Recovery: To look stiff and strong, you need to recover yourself if you train hard. Without any recovery, you are totally wasting your time and efforts you are placing on your training.

References:

http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/5-reasons-youre-not-building-muscle/

Tips And Tricks To Build Strength

Strength is the building block of health where every single rep you do is adding up in building your body and muscles. One can follow many techniques to work on their size gain such as increasing volume, decreasing rest time to stimulate the muscle growth. Along with it, it helps to avoid injuries. The harder you train the stronger you become avoiding all the paths to get injured.

Strength is the doorway to grow big and strong and while many people just want to outgrow in a small frame, well, it takes a lot of time. One needs to decide whether they wish to work for strength or growing bigger. If strength is what you aim for then it is best to stick with 3:1 which is the golden rule to practice all exercises majority aiming at the size and the remaining on strength.

How to gain strength?

Many people wonder how can one focus on strength, as size is something which can be measured and visible to the human eye. We bring you the top hacks of building your strength along with your body.

1.Be specific: One needs to be very clear in their head over what they want to achieve and accordingly measures to be taken to achieve it. To be strong, focus on weight lifting, the more load you can pull off the more muscle growth will be evident.

2.Overload: Our body is designed to deal with stress. It is important to see the success graph of progress going high, one needs to keep increasing the load and stress simultaneously.

3.Fatigue management: While training yourself, you would be adding on strength, but a stiff regime can leave you weak. It is essential to properly manage your fatigue too. The goal should be to maximize fitness along with minimizing fatigue.

4.To put in efforts: It is true that one cannot achieve anything by simply thinking about it. One needs to place efforts along with just opting for exercises. The continuous growth path will surely bear long term results.

5.Being persistent: One needs to do their bit day after day and every single day as this is how you can reach the tip of your gigantic dream of having a nice body.

6.Enjoy: Every body is different, every body reacts to exercises differently so one should not ponder over their growth statistics every day. It is very important to enjoy the journey to self discovery.

By keeping the valid points in mind and not taking them as strict guidelines, but lessons to be kept in mind for making adjustments and reaching to a healthy body image. Happy Body Building.

References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/strength-for-muscle-growth/

Get Well Defined Muscles By Investing Less Than 10 Minutes A Day

Trying your level best to get dense, fully developed muscles, but your mirror reflection shows saggy chunk of flesh no close to giving you a macho look. Those thoughts of putting in a few extra minutes to the exercise schedule to see visible results but see yourself crushed against time. I feel you, mate.

What if the answer to all the above questions lie in a band and stepping aside 5-10 minutes every day? Sounds unbelievable? Well, I am sure it may not add up, but trust me that it is a sure shot way to even make the stubborn set of muscles respond. You must have felt that your muscles tend to lose that definition when they are not flexed or  your body is at rest. Let’s unveil the reason behind it. The answer to your ‘soft and weak’ woes--Mind Muscle Connection (MMC). It is a very important factor when it comes to muscle building.

MMC your ability to contract or relax any muscle at will. A good MMC will help to keep the tension in the targeted areas, giving you those extra sharp edges to flaunt. Many believe that heavy weight lifting will help you retain the tension at all the targeted areas. It aims more at “building contraction” in the targeted area and less with the “weight”. When done right, this can be one significant factor which can help increase the hardness and “flexed” look of muscle.

The bands and cables can help you aim at flexing the muscle just the right way to build the evident contraction. It works differently than weight lifting where the focus is more on pushing extra weight over building contraction in the muscle set to make it pop.

If you feel that a few sets of muscle are difficult to groom or it is an entire set of muscles around your body stopping you, from the look you want to achieve then it is quite certain that your MMC is weak. If you want to improve on your MMC then doing high tension exercises is the right thing you should be working on.

All you need to get started with a band which should be ½ and a time frame of ten minutes to spare. Use the band to seek the peak level and try to hold on to that state for a while. This exercise is not going to help build only tension, but to tone your muscles and give them the edges and cuts you wanted to develop.

This workout needs to be done every day separately from your regular workout regime to help build upon your MMC. The main goal lies in the increasing frequency of muscle contraction. On a closing note, this exercise is not demanding and doesn’t requires you to visit the gym twice a day.

References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/a-matter-of-tension-hacking-the-mind-muscle-connection-for-bigger-more-defined-muscles-in-10-minutes-or-less/
 

Cardio - Best Workouts of All Time

Anyone can fit in some cardio without hopping on a machine. You would find jacked fellows who give strict instructions not to do cardio because they think that they will loss strength or muscle. But we can actually get so many benefits from properly implemented cardio.

Perform Exact Cardio Exercise in a Right Way

Sprinting, strongman, Olympic weightlifting - there are specific sets of skills in Training which are highly demanded. At the point when people try to implement such activities in their own way it can cause joint pain and discomfort.

Fabricate your Strength while burning fat:

It is imperative to have a properly maintained base level that will permit you to recover from training courses as soon as possible. Less time spent being sore means you can prepare all the more as often as possible. While regular training is the formula to shape your body that you actually dream for.

Take a look at these joint friendly Cardio workouts that most people enjoyed:

*Remember before any of these activities to make a point to experience a legitimate element warm-up. Incline up your power in the middle of the workout until you feel prepared to perform like a champion.

At the point when first beginning don't go "full scale" in light of the fact that you will totally pull down yourself.
Take as much time as required; learn the movements that how your body feels after a session.

Tip 1: Hill Sprints

Hill Sprints is an incredible option for general sprints. But sometimes our body is not sufficiently molded to bounce directly into sprinting. This commonly leads to wounds that push our goal.
When we sprint up a slope with a slight to direct grade; the weight on our joints is impressively lower than sprinting on a level surface. Hill sprints also guide you with proper mechanics for accelerating.

Tip 2: Swings

They are an extraordinary distinct option for exhausting cardio. Additionally there is something incredible about touchy hip extensions that you don't get from any other source.

Before performing such kind of swings, it is essential to figure out how to appropriately perform in a manner that can bring positive results. Thus you stay safe and get better knowledge in case you're having a breakdown in process. One of my most loved approaches to utilize iron weight swings for cardio is EMOM style (every minute on the minute).

Tip 3: Prowler Push and Drag

Most of people appreciation it but much more criticize. An awesome tool to strengthen your muscles that helps in running, hunching down, dead lifting, bouncing and much more.

The prowler push and drag is one of the most appreciated go-to's for cardio and will definitely to slap some muscle on those legs of yours. Get a substantial resistance band or strap as you will be doing some dragging. Load the sled with enough weight because sometimes it is hard to sprint 20-30 yards.

Tip 4: Let's talk Airdyne!

The Airdyne bicycle is a wonderful approach for fat burning and it can be tough to find more options which are joint friendly. If you had never tried this before then it can be difficult for you. Because it’s not as simple as it looks. Make sure you should take rest after every short workout. Like if you are performing 15 seconds of workout as fast as possibly you can then you should have rest of at least 60 seconds.

Tip 5: Pick Up something heavy

Nothing makes you feel like an intimidating person if you can carry 14 bags of groceries rather than doing heavier carries in regular training.

These are the amazing exercises for strength of the grip, upper back, core and endurance. You can perform such activities while carrying different objects in different ways. Or you can also utilize dumbbells, kettlebells, yokes, farmer’s handles, Altas stones, or any other odd objects.

In the beginning you can perform in the shortest amount of time. But next time when you perform this exercise; try to beat your record.

If something is hard it does not mean that it is positive training effect. But yes, understanding each and every exercises or training methods (in the right doses) will definitely provide results.


References:
http://www.jmaxfitness.com/
http://www.jmaxfitness.com/blog/the-best-cardio-for-strength-mass-and-fat-loss/