3 Tips to Build Muscle Mass

Gaining Muscle Mass takes time and hard work.

Working out smarter will halp you achieve your goals.

The following training tips will help you get that

lean muscular body you want.

1. Make sure that most of the exercises you perform regularly are  multi-joint compound exercises.  It doesn't matter if your goal is fat loss or building muscle...  multi-joint exercises should comprise most of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

2. Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.  Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism.  You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

3. Eat clean with quality whole foods... REAL foods instead of highly processed over-hyped supplement powders and bars. This is the MOST IMPORTANT of the tips.  Your results are directly related to what you eat.  If you are not eating properly no amount of working out will get you the body you want.

How To Do Lunges

Lunges are a great exercise to tone and lift the butt, strengthen the thighs and increase balance.  When done properly they are also great for  increasing flexibility in the hips.

 

Stationary Lunges are great way to start doing lunges.

Stand  with your feet together.

Step one foot out in front.

Place your front foot flat on the floor and come up onto the toes of the back foot.

Bend both knees and lower the back knee straight down toward the floor while keeping the upper body upright and the front knee right above or slightly behind the front heel. The front knee should not go beyond the toes at any time. (try to take BOTH knees to 90 degrees)

Push straight up through the front heel and back toes.

Repeat for 10-15 on one leg then switch legs and repeat.

10 Benefits Of Strength Training

Strength Training has numerous benefits for both men and women. The list below is just a sampling of how we can benefit from resistance training.

1. Increased Metabolic Rate – burn more calories throughout the day.

2. Increase and Restore bone Density - prevent osteoperosis.

3. Increase Lean Muscle Mass, Strength, Power and Endurance.

4. Injury Prevention

5. Improved Balance, Flexibility, Mobility, and Stability.

6. Decreased Risk of Coronary Disease -  lowers cholesterol & blood pressure.

7. Better Rehabilitation and Recovery.

8. Enhanced Performance in Sports, Exercise and Everyday Life.

9. Ageing Gracefully - physical activity keeps us vibrant and strong.

10. Feel Better and Look Better – improved self esteem and confidence.

3 Easy Ways To Incorporate Fitness Into Your Everyday Life

Getting extra exercise into your daily routine is not as hard as you think. A few simple changes can make a huge difference in your calorie burn for the day leading to weight loss and increased endurance.

1.When taking the subway or bus walk a few extra blocks to the next stop.
The average person will burn around 100 extra calories by walking briskly for 20 minutes.

2. Bike to run errands and/or to work.
 Stop looking at biking as recreation and start thinking about it as a green transportation alternative. The average person will burn about 200 extra calories by biking at a moderate pace for 20 minutes.

3.Take the stairs.
 The average person will burn about 150 extra calories walking stairs for 20 minutes.

Signs Of Over Training

Over training occurs when the body is pushed to it’s limits either by frequency, volume, and/or intensity without allowing the body enough rest.  Common signs of over training include:

Loss of strength and energy

Decreased motivation and confidence

Impaired concentration

Irritability

Frustration

Increased incidence of injury

Decreased appetite 

Difficulty sleeping

Typically rest is the best treatment.

TAKE A BREAK for a few days when signs and symptoms occur.