14 steps to build muscle mass faster

Ejercicios de piernas

Are you working hard to achieve your muscle building goals this year?

I’m really sorry for your effort …

There is often a point where the results of taking a “pretty good” approach to diet and exercise begin to fail. Once you get to that point, it’s time to get serious if you want to continue building muscle mass and breaking your fitness goals!

Here are 14 essential steps you can take to sharpen your efforts and continue to progress.

14 steps to develop muscle mass more quickly

The steps in this article cover both diet and workouts but also a couple of things you can do outside of the gym to build muscle at a faster rate:

1. Keep track of everything

Keeping a detailed log of your food intake and your workouts is probably the best way to track your progress. How much protein are you getting, the number of reps you can do for a specific exercise … these are all the things you need to track.

Desarrollar masa muscular más rápidamente

If you are not progressing and building muscle mass, then your log will probably show you why.

2. Focus on compound exercises.

Compound movements basically incorporate multiple joints in your body and therefore target multiple muscles. Because of this they are MUST-HAVE and making them the staple of your training routines is guaranteed to help you build muscle faster.

Examples of these exercises include:

  • Bench press.
  • Pull-ups.
  • Squats.
  • Deadlift.
  • Lizards.
  • Parallel Funds.
  • Shoulder press.

¡Comienza a hacer más ejercicios compuestos!

Start do more compound exercises!

3. Make sure you’re getting enough protein.

This was probably the first step you took to make sure you started building muscle. But sometimes it is very easy for people to lose their diet and also forget to account for their weight gain.

You should consume 1.6 grams of protein for every kilo of your body weight every day. If you weigh 70 kilos, your goal would be to consume 112 grams of protein per day.

However, how many of you started building muscle, gained a lot of weight, and then forgot to increase your protein intake?

Always remember to get enough protein.

4. Lose some body fat before concentrating on building muscle.

Studies have shown that it is more difficult to build muscle when your body fat percentage is high. For example, someone with a body fat percentage of 20% would probably struggle to build muscle tissue as fast as someone with a body fat percentage of 15%.

These same studies explain that when obese people consume large amounts of calories to gain muscle, they end up gaining more body fat compared to lean people.

That is, eating a higher number of calories than normal is likely to result in lean people gaining more muscle than body fat compared to obese people who are more likely to gain more body fat than muscle.

The point is, you should try to focus on reducing your body fat percentage before building muscle.

5. Maintain the rep range and rest times established for hypertrophy.

The way you train your muscles is very important and how you do it will depend on your overall goals.

There are 3 main ways to train:

  • For strength.
  • For the volume.
  • For the resistance.

The number of repetitions you do in each set and the amount of time you rest between sets will depend on which of the 3 goals you are focusing on.

As a general rule:

  • For strength: 4-6 reps, 3-5 minutes rest between sets.
  • For volume: 8-12 reps, 60-90 seconds rest between sets.
  • For endurance: more than 12 reps, 30-45 seconds rest between sets.

Debes descansar entre series.

You must rest properly between series.

6. Work on improving your testosterone levels.

It is well known that testosterone levels play a role in the health of your body and an increase in testosterone levels is likely to enhance muscle growth.

There are many things you can do naturally to improve your testosterone levels. However, how much these things actually affect the amount of muscle you are building will likely depend on your testosterone levels that you had beforehand.

For example, once men reach their 30s, their testosterone levels begin to decline. If they hit a relatively low point, increasing your testosterone levels naturally could make a big difference.

There are many ways to do this, but the best example is to start eating foods that increase testosterone.

7. Eat more on your days off

Even though you are burning more calories on the days you exercise, your body will recover and grow on the days you don’t. Which means that on your rest days, you’ll need more calories for your body to recover.

So, use your days off to eat BIG!

8. Make sure you get 7-8 hours of sleep

When you are asleep, you are in a higher anabolic state. Your body takes advantage of this opportunity to repair your muscle tissue at an optimal rate.

In other words, your muscles are recovering at a much faster rate while you are asleep compared to when you are awake.

That is, remember to sleep for 7 to 8 hours so that your muscles recover properly. If you don’t get enough sleep, your body will never fully recover and you are unlikely to grow or progress with your goals.

9. Make weekly strength improvements

Sometimes people don’t make progress simply because they forget to set goals. Before hitting the gym, set your goal of doing a little more.

Then aim for that goal for next week. That is why it is very likely that you will test your limits, because you told yourself that this is what you were going to do.

10. Never skip the days you do legs

The day you do legs is feared by most. Not only because most people like to focus on the most notable features of the body, but also because leg exercises seem to be the most painful of the muscle groups to work with.

And that’s probably because your legs are the largest muscle group in your body.

Exercising your leg muscles also causes a huge increase in testosterone production in your body. As I mentioned before, testosterone is crucial for building muscle not to mention a lot of other things.

Therefore, skipping this muscle group from time to time is probably the worst thing you can do for your muscle growth.

Ejercicios de piernas

Never skip the days that make legs!

11. Eat 4-6 meals a day.

If you are someone who generally needs to eat a lot to gain weight but has a hard time consuming a lot of food in one sitting, then eating 4-6 meals a day is your best bet.

You can reduce the amount you eat in your main meals and move it over to your additional meals. By eating regularly you are not only solving your problem of eating enough, but you are also giving your body a constant source of protein throughout the day.

Just take the times when you would normally eat something and turn them into small, healthy meals.

12. Look for some beneficial supplements.

When used correctly, supplements can be a great addition to an already healthy diet and solid training plan.

Whey protein is probably the most widely used supplement for post-workout recovery.

13. Stop doing too much cardio.

If you are struggling to gain weight, see how much cardio you do each week. Too much cardio and you’ll end up burning your muscles for fuel.

It’s probably also a good point to mention that if your metabolism is naturally high and you struggle to gain weight of any kind, you won’t want to do a lot of cardio.

If you have an incredibly high metabolism, then your body will naturally burn more calories, so cardio is the least of your problems!

14. Learn to rest for a week from time to time

Resting is not so bad, you know? And I’m not talking about the rest days you take during the week. I’m talking about taking a complete break from exercise for a week or so.

Have you ever had a car where the battery has slowly drained, and a few days you turn on the stereo before starting the car and … It won’t start.

It’s good to recharge, especially when you’ve been running low every week for the last few months.

Summary

Just to recap, these are the 14 steps to building muscle faster in a nutshell:

1. Keep track of everything.
2. Focus on compound exercises.
3. Make sure you’re getting enough protein.
4. Lose some body fat before concentrating on building muscle.
5. Maintain the established rep range and rest times for hypertrophy.
6. Work on improving your testosterone levels.
7. Eat more on your days off.
8. Make sure you get 7-8 hours of sleep.
9. Make weekly strength improvements.
10. Never skip the days that you do legs.
11. Eat 4-6 meals a day.
12. Look for some beneficial supplements.
13. Stop doing too much cardio.
14. Learn to rest for a week every now and then.

Has this article helped you in your quest to build muscle mass faster? Leave a comment below.

36 Arnold Schwarzenegger Quotes About Motivation And Success

Arnold Schwarzenegger

Arnold Schwarzenegger was born on July 30, 1947 near Graz, Austria. He rose to fame as the world’s greatest bodybuilder, launching a career that would make him a Hollywood star. After years of highly successful movie roles, Schwarzenegger entered politics and became Governor of California in 2003. In 2012 he returned to his acting career, with Jean-Claude Van Damme, Bruce Willis and Sylvester Stallone in the film. “The mercenaries.”

Arnold Schwarzenegger is a powerful man not only in strength but also in great motivator. People struggle with everyday life trying to figure out how to maintain a healthy standard of living through diet and proper physical training. You don’t need to be on the road to becoming a bodybuilder in order to understand these powerful quotes from Arnold.

Below you will find 36 of the best Arnold Schwarzenegger quotes that you can use to inspire yourself to change your life, to set goals and to achieve everything that you propose.

Frases Arnold Schwarzenegger

Arnold Schwarzenegger quotes about motivation and success

1.“Mind is the limit. As long as the mind can imagine the fact that you can do something, you can do it as long as you really believe 100 percent. ”

This quote is a great reminder that anything is possible if we allow ourselves to believe in it. People often give up when it comes to anything, from starting a new diet or trying to start a new career. If you think you can achieve your goals then they will come true.

Arnold wanted to be known around the world for his physique and it goes without saying that his dream came true.

2.“The worst I can be is the same as the rest of the others. I hate it. ”

Why not try to be the one who thinks differently in places like work? People who show that they think differently generally move higher up the chain of command faster than others. You can also try a diet that no one else has tried and see if it works. Be different and be proud of it.

3.“Strength does not come from winning. Your struggles develop your strengths. When you go through difficulties and decide not to give up, that’s strength. ”

It’s fair to say that almost everyone has some kind of difficulty that could get in the way of achieving your goals. This is human and there is nothing to be ashamed of. But you have to get up and move on to be successful. Overcoming all obstacles in life is a true show of strength. And lifting 150 kilos doing Deadlifts is too!

4.“It’s simple, if it shakes, it’s fat.”

This was a very entertaining quote, it is also simple and direct and you can tell it to those who want to change their physique.

5.“The stamina you struggle with physically in the gym and the stamina you struggle with in life can only build strong character.”

A great quote from Arnold that basically says that conquering the gym and life is what will make your character strong and you will be really motivated to succeed. The best thing you can do is wake up, train hard, and move through the day.

6.“What we face may seem insurmountable. But I learned something from all those years of training and competition. I learned something from all those sets and reps when I thought I couldn’t lift another ounce. What I learned is that we are always stronger than we know. »

Arnold is well known for being a powerful man. He focused on working hard through all of his sets and reps to chisel out the physique he wanted to have. Most people who concentrate on something like training carry this mindset into the interactions of life. Everyone is capable of doing something with their life but they have to fight to get to that point.

7.“I learned that Helplessness is the reaction to surrender, the response to giving up that stems from the belief that whatever you do won’t matter.”

If you honestly believe that what you are doing has no effect or impact on your city, state or even the world then you should consider finding your niche and making something great happen.

8.“The last three or four reps are what make the muscle grow. This area of ​​pain divides a champion from someone who is not a champion. That’s what most people don’t have the guts to go ahead and say they’re going to go through the pain, no matter what. ”

As mentioned above, getting through the last few sets and reps of a training program makes you a stronger character in life. This quote seems similar but is more focused on stating that if you don’t have what it takes to achieve your goals, then there is nothing you can do.

9.“I do the same exercises I did 50 years ago and they still work. I eat the same food I ate 50 years ago and it still works. ”

This is an inspirational quote for those who are still looking for a way to change their lifestyle through health and fitness. There are hundreds of different diets and training programs being created, however the diet and exercises that Arnold used still work to this day. This shows that eating and training properly is all it takes to be successful.

10.“We all have great inner power. Power is faith in yourself. There really is an attitude to win. You must see yourself winning before you win. And you have to be hungry. You have to want to conquer. ”

Arnold seemed to be very dedicated to the fact that nothing matters unless you believed in what you were doing. Everyone can be supportive and say that you will arrive one day but you must dedicate your time to make that day come true.

More quotes from Arnold Schwarzenegger

Arnold Schwarzenegger

11.“Failure is not an option. Everyone has to succeed. ”

12.“Rest, let your body relax and grow. Work gradually and don’t screw it up. Sometimes you can do so much that your mind gets fed up with it. Remember what I said earlier: ‘keep your mind hungry’. People tend to exaggerate things at first and then relax. ”

13.“Bodybuilding is very similar to any other sport. To be successful, you must dedicate 100% to your training, diet and mental focus. ”

14.“I am a big believer in education, because when I grew up in Austria, when I grew up in Austria I had a great education. I had great teachers. ”

15.“Help others and show your appreciation. I guarantee that you will discover not only that public service improves lives and the world around you, but that your greatest reward is the enrichment and new meaning you will bring to your own life. ”

16.“For me, life is continually being hungry. The meaning of life is not simply to exist, survive, but advance, climb, achieve, conquer. ”

17.“Start big, expand and never look back.”

18.“When I was a kid I always idolized winning athletes. But it is one thing to be a fan of your heroes and quite another to visualize yourself in their place. When I saw these people, I would say to myself: “I can be there.”

19.“I never heard the phrase“ you can’t ”, I always hear my insides saying:“ yes, you can! ”

20.“In our society, women who break barriers are those who ignore limits.”

21.“If you work hard and play by the rules, this country (United States) is truly open to you. You can achieve anything. ”

22.“As you know, I am an immigrant. I came here as an immigrant and what gave me the opportunities, what made me be here today, was the open arms of Americans. I have been received. I have been adopted by the United States. ”

23.“I knew I was a winner in the late sixties. He knew he was destined for great things. They will say that this kind of thinking is totally lacking in modesty. I agree. Modesty is not a word that applies to me in any way, and I hope it never applies. ”

24.“I welcome your ideas and look for them, but don’t bring me small ideas; bring me great ideas that match our future. ”

25.“Just remember, you can’t climb the ladder of success with your hands in your pockets.”

26.“None of my success rules will work unless I do.”

27.“The secret is contained in a 3-part formula that I learned in the gym: self-confidence, a positive mental attitude, and honest, hard work. Many people are aware of these principles, but very few can put them into practice. ”

28.“Good things don’t happen by chance. Every dream carries certain risks. Especially the risk of failure. But the risks have not stopped me. Suppose a great person takes risks and fails. Then this person should try again. One cannot always fail. ”

29.“If you keep doing the right thing, success will follow.”

30.“Milk is for babies. When you grow up you have to drink beer. ”

31.“Positive thinking can be contagious. Being surrounded by winners helps you become a winner. ”

32.“Money does not bring happiness. Now I have $ 50 million, but I am so happy that when I had $ 48 million. ”

33.“As in bodybuilding, failure is also a necessary experience to grow in our own lives because if we are never tested to our limits, how will we know how strong we really are? How are we going to grow? ”

34.“What’s the point of being on this Earth if you’re going to be like everyone else?”

35.“You must have a sincere and burning desire to achieve what you dream of, dedicate yourself to progress and to take control of your circumstances to change your body.”

36.“All I know is that the first step is to create a vision, because when you see the vision, that beautiful vision creates the power of need.”

Which Arnold Schwarzenegger phrase is your favorite?

These phrases that Arnold Schwarzenegger declared through the years have been motivating for athletes as well as for all people who seek to be more than average. Sadly, everyone thinks that he only talked about muscles and nothing more than that area of ​​his life. Arnold overcame many obstacles starting with moving to the United States with just a dream and a few dollars.

Are you stuck in your training?

The years go by and you realize that your muscles are suddenly not growing like they used to. Your muscles stop responding to your heavy training, no matter how hard you’ve been training intensely. From what you tell yourself, now I will train harder. So now you put in a three hour session but you are foolishly not realizing that that will only reduce the size of your muscles.

Ahhhhh, the stagnation ! It affects all of us and very few of us can be saved from it. In fact, most people don’t know that they are stuck and blame genetics for not growing. Don’t worry, if you read the following tips, I can assure you that your muscles will grow again and make them bigger.

Estas estancado

1. Change the repeating ranges.

Surely every day you do 5-9 sets of 8 to 12 repetitions … There is nothing wrong with that range, it is also ideal for hypertrophy or muscle building. But total physical development also requires strength, which occurs in ranges below 1-5 reps and muscular endurance, which is performed with high reps of 20-30.

Give your body a break. Move to a new rep range for a few weeks. If you are stuck, you must change your workouts to keep growing. It will be a new change of pace for your muscles and force them to respond again.

For example : 3 weeks you do strength, then you spend 2 weeks in muscular endurance and you go back to the original rep range and you will observe the change. You will be surprised.

If you are an experienced bodybuilder, you may need more intensity to get your muscles’ attention.

The idea of ​​ drop sets is to do a set of strings on failure or near failure, but the work doesn’t end here. When you hit failure with a high weight, immediately grab a light weight and do as many sets as you can until failure. Drop sets will help you reduce your gym time, a higher percentage of muscle fibers will be stimulated and you will get better results.

3. Take an inventory of your diet.

When was the last time you did a diet check ? If it’s been more than a month, do it right now. Your diet dictates results. If you don’t eat well, it will be difficult to make progress. “ When you climb a mountain, it constantly changes its terrain; change with it or stay where you are ”.

For example , if you’re in bulk, it might be time to give yourself a calorie boost – enough to give a new spark to muscle growth. Perform a reassessment every 6 to 8 weeks to maximize progress and avoid stalling.

Also remember that every kilo you gain you have to modify your diet. You are not going to consume the same when you were at 90 kilos as now that you are at 95, for example.

4. Rest

In some cases, resting for about 2 weeks from your training is the best way to improve results. You may not even know that you are overtrained if you never take time off. After the break, you will be bigger and stronger.

Consistency in training is important, but training too hard every day in the gym can lead to fatigue, even boredom. In the end, the results slow down or stop altogether.

5. Periodization

What does this mean? Professional athletes train for seasons using periodization. The periods are generally built parts or phases of 4-6. Each phase has its own or unique goal or objective. When it comes to bodybuilding this can be an amazing concept when you really plan well.

Basically periodization is doing a different type of training / diet style every 4-5 months, for example:

  • January-March: Strength (The goal is to gain as much strength as possible)
  • April-June: Muscle Volume (The goal is to gain muscle mass without worrying about the fat that can be obtained)
  • July-December: Muscle Definition (The goal is to lose all the fat that you have gained in the Strength / Volume phase but trying not to lose the muscle already gained ) In this phase, the diet has to be perfect and not abuse cardiovascular exercise.

Weight training for women

weight training offers many benefits. First of all, due to its short-term and long-term effects on metabolism and when it comes to burning fat that can both help you lose weight and body fat until you maintain the new weight already gained. Since you lose less protein and more fat, you will maintain the tone of the body that others lose when they diet.

Numerous studies have shown that weight training can improve physical and mental health, decrease musculoskeletal disorders and some of the problems associated with aging, such as mobility of osteoarthritis, osteoporosis and loss of muscle mass .

The results of weight training help to raise hemoglobin levels by up to 25% in men and women, and increase the stroke volume – more blood circulating at any given time -. Therefore, it increases exercise tolerance and reduces fatigue.

Entrenamiento con pesas en la mujer

Unfortunately, while it is clear that using weights offers many benefits, many women avoid it because they are afraid of becoming too muscular and manly. So they stay away from the use of weights. They only do aerobics, yoga, Pilates and ultimately, they trick themselves into getting the body they really want.

Another reason some women don’t use weight training is because they want a toned physique, but not a big volume with big muscles. These women fear that building muscle will actually make their appearance look worse. Adding muscle will actually help support your metabolism and allow you to lose fat in those problem areas

Weight lifting can take the place of yoga, Pilates, and aerobics. In fact, there is no other form of exercise that offers as much as weight lifting.

While women who lift weights will gain some extra muscle, they will only accentuate their feminine appearance, they will never gain muscle like a man.

Hormonal differences and the effect on muscles and exercise

In general, unless the woman is using anabolic steroids, being too muscular for women is a myth. Women will not look manly if they train with weights. That’s because they don’t have the hormonal and genetic apparatus to create the amount of muscle that men can.

Higher levels of the hormone testosterone in men lead to differences in muscle and fat mass, and differences in response to exercise, including the effect on lipolysis (process metabolic process by which the body’s lipids are transformed to produce fatty acids and glycerol to meet energy needs) and protein synthesis.

Testosterone increases muscle protein synthesis and net muscle protein balance leading to increased muscle mass. Ovarian hormones can inhibit muscle protein synthesis. As a result of the huge differences in sex hormones between men and women, women do not have the ability to gain large amounts of muscle mass.

This is an important point for normal women to understand. No matter how much exercise they do, they will never get muscular.

28 quotes from Greg Plitt to give you the best of yourself

These quotes by Greg Plitt will inspire you to work hard to achieve your goals and dreams.

Greg Plitt was considered a fitness icon in addition to being a coach, motivational speaker and having participated in several films as an actor and as a model. Driven by his passion for fitness, he soon learned that his ability to inspire people to get in shape could apply to any and all areas of life.

Greg Plitt changed the lives of many people. He repeated many times that he had the best job in the world, motivating people and pushing them to be stronger.

Unfortunately Greg passed away in an accident but his legacy lives on through all the motivational videos and quotes that continue to help people every day.

frases de Greg Plitt

Greg Plitt quotes

1.“When you have a purpose for every action, every action has a result.”

2. “You have a life to live. Why wait until tomorrow to start? ”

3. “You must believe in yourself enough to be the person right now that you want others to remember you for later.”

4. “Opportunities don’t knock on the door. They come when you knock on the door. ”

5. “In life, it is not the person with the best genetics or the type with the most potential who wins. It is the person with the greatest perseverance who wins. He’s the one who’s always willing to get up and do it over and over again. ”

6. “Life isn’t about waiting for the storm to pass, it’s about dancing in the rain.”

7. “Second by second, you lose the opportunity to become the person you want to be. Take charge of your life. ”

8. “Happiness is when you finally connect your mind with your body.”

9. “An hour of pain produces a lifetime of pride.”

10. “If you mentally believe it will happen, your body will find a way to make it happen physically.”

11. “The only reps you don’t grow with are the reps you don’t do.”

12. “Bet on yourself. If you bet on yourself, you will never lose. ”

13. “Once you know where your current limits are, then you know how to break them, surpass them… keep growing.”

14. “When you help yourself, you feel good. But when you help someone else heal, it’s something no chemical medicine can match. It’s the best high in the world. It’s addictive, it’s contagious, and the world needs more. ”

15. “The most difficult things in life are the ones that get the least done, but they provide the most.”

16. “If tomorrow was the last day, would you do what you have to do today? If that answer is no, then you are alive but you are not living. ”

17. “Your mind is the strongest and most valuable muscle you can build in the gym.”

18. “Time is the most valuable asset on earth, an asset that depreciates. Don’t waste another moment in life when you are not at your highest potential, making the most of the time you have in life. ”

19. “Success doesn’t know about things like it’s cold, early, or tired. It only knows if you showed up or not. ”

20. “It is early morning and your competition is still sleeping.”

21. “Time is ticking, are you becoming the person you want to be?”

22. “Walk through the mud in life, if you ever want to reach higher ground.”

23. “The difference between a winner and a loser is that they both failed, but the winner comes back up and does it over and over again until he gets away with it.”

24. “Sacrifice yourself today to improve tomorrow, be willing to pay that sacrifice with pain, because pain is just a message that you are fixing something that is insufficient in your life.”

25. “Have the right mindset and the body will follow you, you will lose some battles in life, but if you always put your heart and your passion as the main objective, you will win the war, that’s what it gives you the strength to get off the ground … and do it again. ”

26. “There are two types of pain, the one that breaks you and the one that changes you. In the gym, pain is felt as a result of weakness leaving the body. Physical pain is the pain of transformation and progress. The longer you hold on, the harder it will be to accept the idea of ​​failure. ”

27. “Why cry for missed opportunities when you have the ability to smile at the opportunities you have experienced? The past has created who you are NOW, where we learn and grow from the past, never resting through past accomplishments or allowing past failure to paralyze us in our current endeavors. ”

28. “Your body is the house you are obligated to live in for the rest of your life. You cannot sell it, you cannot mortgage it. All you can do is modify and improve it. Or you can neglect it. There is only one house you can live in. What kind of house do you want to live in? ”

What Greg Plitt quotes were your favorites?

One of our favorite phrases is: “If you mentally believe it will happen, your body will find a way to make it happen physically.” We hope their words help you become the best version of yourself.

Thanks for viewing these amazing Greg Plitt quotes, and don’t forget to share them with your friends and family on social media!

What was your favorite phrase? Leave a comment below.

3 steps to mark abs

95% of the work to get a 6-pack abs is losing body fat and abdominal exercise will not. If you have a beer belly, you can sit-ups year-round and still won’t have a strong abs. You may have abdominal muscles very developed, but if they are covered in fat, then no one is going to see them.

Losing weight and having strong abs is as easy as following these 3 steps.

  1. Exercise a little more
  2. Eat a little less
  3. Drink lots of water

When people think about losing weight , what comes to mind are words like “hunger,” “deprivation,” “diet,” and “agony.” No! Losing weight properly will not lead to any of these, the key is in the previous two words “common sense”. Most of the fad diets out there are unhealthy, dangerous, or both, and usually lead to misery and hunger which ultimately leads to bingeing and guilt.

Pasos para marcar los abdominales

Good nutrition + exercise = marked abs

There is no such thing as spot fat removal despite what the late night commercials try to sell you. You cannot remove “target” fat unless you have liposuction. All you can do is lose weight and let the body decide where the fat is coming from. Let’s talk about expectations, you cannot be marked in 10 days or up to 30 days. A weight loss program will allow you to lose weight gradually, one pound per week is a good point – 2 pounds per week maximum. If you count 50 pounds overweight it will take 6 months to a year to remove it. Losing fat at this gradual rate means that you will never feel hungry or deprived. Another reason to lose weight little by little is for your body not to burn the muscle that you have gained in your training. Nobody!

1. To lose weight: Exercise more

You lose fat when you burn more calories than you consume. To burn calories you need to do at least 30 minutes of cardiovascular exercise every day. Do not worry, cardiovascular exercise does not burn muscles, in fact it can help you gain muscle
Of course, it must be borne in mind that it is proven that performing more than 1 hour of cardiovascular exercise causes muscle loss.

And what constitutes a cardiovascular exercise?

Cardiovascular exercise is one that raises the heart rate between 70% -85% of its maximum for at least 20 minutes. What is the best cardio for weight loss? For most people, walking is the best form of cardio! Easy, pleasant risk and low point of injury. For a young person in good health, jogging or swimming are other good options for cardiovascular exercise. You can also use hybrid workouts or sports for your cardiovascular training.

It is not only the realization of cardiovascular exercise important for the loss of fat, the weight lifting is just as important or more when it comes to losing fat. Weight lifting burns calories too and most importantly helps your muscles grow.

Caution: A few words of warning, you shouldn’t fall into the trap of thinking that because you’re exercising you can eat whatever you want – you can’t. No matter how much exercise you do, if you eat more calories than you burn with your training, this way you will end up gaining fat instead of losing it.

2. To lose weight: eat less

The second part of losing fat is eating less, that is, consuming fewer calories. Remember this does not mean starving yourself or becoming destitute!

Most people fail to achieve their goals, not because of eating too much but because of eating enough! If you are hungry it means that you are doing something very wrong. Unless you are a bodybuilder eating less does not mean that you should give up all the foods you like. If you have a craving for your favorite food then you are human!

There are many nutrition methods when it comes to weight loss and they all work, at least in the short term. How they differ is in their state of health and if the results are long-term, long-lasting or not!

Basics of good nutrition

Let’s start with something basic that applies to all nutrition methods when it comes to losing fat – it is important to eat many small meals rather than a few large ones. You cannot lose weight by eating one or two meals a day, this puts your body in starvation mode and reduces your metabolism. You need 3-6 meals a day. I know you are thinking, “I can’t eat six times a day, I don’t have time!” Well, I can’t cook more than three meals a day for work and I can even eat six healthy meals a day.

The small meals that you eat each day should be well balanced – what does this mean? It depends a bit on your eating plan, but most of each meal should probably be vegetables and whole grains, some type of lean protein (beans, dairy, meat), and a small amount of fruit. Your body doesn’t store protein, you just can’t eat a big steak for dinner and call this your daily protein.

What should we have in our meals?

Every meal should have at least

  • 1/6 of your daily protein requirement
  • should contain a lot of vegetables without sauces (fresh or steamed), the more the better. Vegetables that fill up with only a few calories, this is the key to avoiding hunger!
  • It should not have more than 25% of the calories from fat (only good fats like avocados, olives, nuts)
  • You should have whole grain carbohydrates for energy like oatmeal, brown rice, or quinoa. Avoid simple carbohydrates like sugar.
  • Must have a small portion of fruit

People ask me all the time what a healthy snack is. Well, a healthy snack is something that fits into your nutrition plan for the day without exceeding the calorie allowance or the number of grams of fat, protein, and carbohydrates that you have decided is appropriate.

3. Drink lots of water

Drinking lots of water can help you lose weight! There are several ways this works, the main way is that two glasses of water that you should consume before your meal makes your stomach feel full so you eat less.

We already talked in the previous article about the reasons why a bodybuilder needs to consume water.

How to deal with cravings

Cravings are a very common problem when people try to lose body fat. Each one has its own particular vices, mine is sugar. We are going to talk about some methods that you can use to effectively treat withdrawal symptoms.

The best way is to have a healthy meal all week but one day you can go out and eat something different this way you can avoid eating unhealthy food throughout the week without going out of your diet plan.

How to train and stay fit while traveling

Traveling is a perfect way to enjoy time with minimal disturbances in a different environment. Although you should forget about the common factors that cause you stress while traveling, you don’t have to abandon your training routine.

Taking a vacation is a great way to relax, have new experiences, meet new people, and most importantly, review your life and accomplishments.

However, no one wants to take a vacation and gain a few extra pounds in a short period of time by not doing regular workouts. Unfortunately most people tend to forget to pay attention to their diet or have an exercise plan when traveling to a new environment.

Cómo entrenar y mantenerte en forma mientras viajas

They often want to lie down on warm benches or walk along the beaches enjoying good drinks during the day and sinful snacks at night.

You will gain excess weight if you do not exercise and continue to eat salty foods and incredible desserts in famous exotic restaurants.

How to stay in shape while you travel

Sticking with your training plan while visiting new places can enhance your travel experience.

If you exercise regularly, your body is most likely used to the great feeling that training produces. Instead of depriving your body of that favor and gaining weight, try doing your favorite exercise whether it’s lifting weights, running, jogging, swimming, walking, or spinning.

It is also important to stick to your training plan. Unfortunately maintaining an exercise routine while traveling is quite difficult especially as each day brings new experiences.

Additionally, training equipment may not be available in your new location, while the different atmosphere in most travel destinations seems to discourage exercise. If you can’t stick to a routine program, be sure to exercise regularly without following any plans.

Before visiting any travel destination, find out more about the place including the availability of exercise facilities. For example, if you like swimming, you will appreciate visiting areas with pools or large areas of water. Similarly, those who like to run, climb mountains or lift weights can choose a travel destination that favors these activities.

Here are 6 powerful ways to train and stay fit while traveling:

1. Take your exercise equipment

Trying to save space by leaving your workout clothes will not do you any good. Always pack your training gear and shoes when traveling to a new environment.

If you have enough transport space, you can also travel with exercise equipment. In case of space limitations, you can consider smaller equipment such as jumping rope. It’s better to have extra weight in your travel bag rather than gaining a few pounds.

2. Start practicing sooner

You should start exercising before traveling. If you get used to routine workouts before taking a trip, you’ll feel compelled to continue that trend when traveling.

When training facilities are not available at the destination while physical exercise equipment seems impossible, you can still burn calories through lunges, sit-ups, push-ups, and individual squats.

3. Learn more about the destination

You need to inquire about the availability of facilities that facilitate your favorite workouts. For example, if you like running, research the availability of running trails at your travel destination.

If you attend aerobics or spinning classes, locate public gyms before you travel. Similarly, those who like to lift weights should find gyms and evaluate training schedules.

You can also change slightly and look for parks and natural settings where you can exercise without any equipment. However, you should choose a workout that you are familiar with as trying new things can be daunting.

If you are adventurous, you can try new activities such as water skiing, along with the usual workouts.

4. Combine training with proper eating habits

Travel is often associated with new types of food which makes eating healthy a challenge for most travelers.

Fortunately, major travel agencies can make arrangements with reputable restaurants for healthier meals. You should also eat more fruits and vegetables, especially the varieties that are not available in your area of ​​origin.

5. Exercise and have fun with others

Exercising with others makes you more responsible. Therefore you should ask for a friend or spouse to accompany you on a training excursion. You will surely be motivated to keep up when you exercise with others.

You are also likely to meet new people and make friends while enjoying exercise.

Also exercising should give you relaxing moments. Take some time to enjoy a bath, walk, massage, and other favorite activities as they all come down to improving your fitness. The combination of physical training and mental exercises ensures a good general physical condition.

If you keep these tips, you are likely to have a wonderful travel experience.

6. Do calisthenic workouts

Don’t underestimate bodyweight workouts!

There are a ton of different calisthenics you can do; You can even come up with your own variations and they require little to no equipment. All you’ll need is a nearby tree or bar to do pull-ups.

Here is an impressive list of the most basic calisthenics exercises in their raw form:

  • Dominated.
  • Lizards.
  • Backgrounds.
  • Squats.

You don’t need much more than that. Only choose a different variation when the original is too easy to progress further.

Summary

A quick summary on how to stay fit on the go:

  1. Bring your exercise equipment.
  2. Start practicing earlier.
  3. Learn more about the destination.
  4. Combine training with proper eating habits.
  5. Exercise and have fun with others.
  6. Do calisthenic workouts.

Are you going to travel soon? Has this given you any good tips to keep fit? Leave a comment below.

4 strategies to increase your metabolism

Come suficiente proteína

Incorrect training and nutrition strategies can slow down your metabolism. Here you will find how to change it and put it at full throttle!

We all have that friend who seems to be able to eat whatever food he wants but still maintains a six-pack all year long. They don’t count calories; they do not put limits on their diet. Oh, how we secretly dislike that person!

The rest of us are forced to spend hours in the gym each week just to keep our waists in check. By the time we relax a bit – even for just a few days, fat accumulates in all the wrong places.

Let me start by giving you good news: You can increase your metabolism! Probably not at the same level as your enemy … I say friend, but enough to help you feel less anxious for wanting to eat a cheesecake.

aumentar tu metabolismo

What is metabolism?

Your metabolism (or to make it more precise your resting metabolic rate) refers to the number of calories you burn in a state of rest (while sitting, lying down or sleeping). These calories are expended to carry out essential survival functions such as respiration, blood circulation, and the supply of oxygen and nutrients throughout the body.

Your metabolism accounts for up to 70 percent of the calories you burn per day. The higher your metabolism, the more calories you will burn. This means that you may be able to eat more calories than a person of similar height and maintain your weight better. And when you are dieting this means that you may be able to eat more calories than other people and be able to lose weight, which makes you happier and less hungry. No wonder a “fast” metabolism is so desirable!

Factors that you can and cannot control

Your resting metabolic rate is influenced by several factors that are not modifiable. These include your age, height, gender, and genetics. As you age, your metabolism greatly slows due to a decrease in lean mass. That means as you age your body requires fewer calories to maintain your weight than it did the previous year, everything else is the same. Therefore, if you do not alter your exercise and your eating habits, it is very likely that you will gain weight.

Your body regardless of its muscle mass is another factor that affects your metabolism beyond your control. The larger your body size, the faster your metabolism, since your body needs to expend more energy to carry out essential functions in a larger area. And of course, genetics play a role in everything, so even if you are the same age and size as someone else, your metabolic rates can still differ significantly.

Fortunately, your muscle mass also greatly influences your metabolism. And you can directly influence the amount of muscle mass you have through your eating and exercise habits. Skeletal muscle is an energetically expensive tissue, which essentially means that your body expends a significant amount of energy (calories) to maintain it. If you were to measure the metabolic rates of two people of the same size but with different body compositions, you would likely see different metabolic values. By eating and training to optimize muscle growth, you can speed up your metabolism.

Strategies to accelerate metabolism

1. Train with weights on a regular basis

Resistance training induces muscle damage which is necessary for muscle growth to occur. A study published in “Medicine and Science in Sports and Exercise” found that subjects who trained regularly for six months experienced a 7 percent increase in their resting metabolic rate. But you don’t have to wait that long to see a boost in your metabolism – vigorous resistance training can raise your metabolic rate by almost as much as 11-12 percent for two hours after training, and even 9 percent for up to 15 hours afterward. training.

To take full advantage of the benefits of resistance training, make sure your workouts target the major skeletal muscle groups with movements that span multiple muscles and with multiple sets, often approximately 8-12 reps, and even in a range of 12-20 at times.

Entrena con pesos

2. Choose high intensity exercises or HIIT

The style of exercise you choose also has a big impact on your metabolic rate. After completing a high intensity exercise session – think interval or circuit-style resistance training – your oxygen consumption (sometimes referred to as Post Exercise Oxygen Excess or EPOC) rises in an attempt to replace used substrates. during exercise. This increased EPOC raises energy expenditure potentially up to 24-48 hours later, further affecting your metabolic rate long after you’ve finished the training section.

3. Eat enough protein

The consumption of dietary protein directly triggers muscle growth and repair. To maximize the muscle-building response from protein, it’s important that you’re not only eating enough, but that you eat it frequently throughout the day. Remember that the amount of muscle mass you have has an impact on your metabolic rate; To boost your metabolism it makes sense to prioritize protein intake appropriately throughout the day.

In addition to eating enough protein at each meal, it is advantageous to divide protein evenly across multiple meals rather than in just 1-2 large meals and in some protein-poor meals. To maximize muscle growth and protein repair response, you must meet a minimum threshold every few hours, which for most of us is 25 to 35 grams of high-quality protein.

Come suficiente proteína

4. Stop dieting all year long

Long-term dieting can negatively affect your metabolism as it causes your body to start conserving energy, which slows down your metabolism. Long-term dieting has been shown to negatively affect your total daily energy expenditure by reducing the number of calories you burn per day. For each week you diet, make it a goal to go at least many weeks without dieting. This will help you provide adequate time for your metabolism to be restored to pre-diet levels and allow enough time to build muscle mass. Ideally, the longer you can spend away from a calorie deficit, the better the impact it will have on muscle mass and ultimately your metabolism.

When should you start taking supplements?

Proteína de suero

You probably joined a gym a couple of weeks ago and are now wondering when you should start taking supplements.

Maybe you are too reluctant to ask other people what they are drinking and ask yourself if should you start buying those powders or pills too?

In fact, some supplements can be helpful in speeding up your training for a leaner, more muscular physique. However, there are many things you should consider first before making any purchase.

As far as you know, those glossy ads on the pages of fitness magazines or websites that you’ve been searching repeatedly for the past few days are hype and a terrible waste of your hard-earned money.

Before I can answer the question of when you should start taking supplements, there are other concerns you need to address first

Empezar a tomar suplementos

Why do you need to take supplements?

If you have the right diet, a comprehensive training program and a healthy and complete lifestyle, you can get in good physical shape without taking a single gram of sports nutrition . You just need to persistently sculpt your body in the most natural way possible.

However, if you are looking for a radical transformation of the body from flabby or skinny to fully muscular in the shortest amount of time possible, then you might consider taking so-called fat burners, muscle builders or athletic performance enhancers.

Just make sure that any clinically formulated product you take has already been shown to be safe and effective, so you better do your research. Some unbiased advice forum on the internet can be helpful before making your decisions.

What are the supplements you should consider?

Keep in mind that you are only supplementing because you have already determined that your diet does not provide you with large amounts of natural substances that optimize muscle growth and preservation. In addition to the reduction of visceral and subcutaneous fat in the midsection.

What you need are supplements that increase your energy and endurance for intensive training, in addition to increasing the rate of protein synthesis and circulation of nitric oxide in skeletal muscles and help in the recovery, repair and development of myofibrils or strands of muscle proteins.

These are some of the basic supplements that can catalyze these functions:

1. Creatine

While this nitrogenous acid can be produced by your own body and can also be obtained from protein-rich foods such as beef, salmon, and eggs, your body may use higher amounts during weight or resistance training .

It is due to its essential role in the production of adenosine triphosphate or ATP, which is the main source of muscle energy for flexion and contraction.

It’s no wonder this supplement is the most popular for bodybuilders and athletes who require brute force or a sudden burst of energy during training and competitions like gymnasts, wrestling runners, and soccer players.

Creatine is widely accepted as safe and effective. In fact, it is one of the few supplements legitimately allowed by the International Olympic Committee for its contestants.

One of its perceived benefits is that it apparently stimulates satellite cell activity while increasing their monocular cells, causing muscle hypertrophy and repair of muscle fiber damage respectively.

2. Whey protein

Proteína de suero

This is one of the few organic foods that contains all 9 essential amino acids. They are said to be the building blocks of protein, the main macronutrient necessary for muscle building.

It is naturally derived from the production of cheese in which it is separated from one of the other main proteins in cow’s milk called casein. Whey is the liquid material left over after milk coagulates, while casein becomes the main component of cheese.

Other supplements that deserve your consideration include BCAAs or branched chain amino acids, glutamine, and fish oils. However, we will not delve into these substances.

How are supplements taken?

First of all, you should only take them when you already have a good training program. That is, any sports and bodybuilding supplements should be taken in conjunction and not in place of a sensible diet and stable training regimen.

These powders and pills are not like the multivitamins you take daily, whether you live an active or sedentary life. They are called bodybuilding or sports supplements for a reason. It is like having a diving team; You only use them when you go diving in the sea and not on the way to your office.

Of course, having the correct dosage is also relevant not only to get the best profit from these supplements, but also to give you the best value for your money.

When should you start taking supplements?

As mentioned above, when you already have an established exercise regimen.

In fact, if you are a newbie to bodybuilding or have been out of training for quite some time; It is best to start supplementing when you have been exercising regularly for at least 4-6 weeks .

By then your muscles will be ready for greater and faster growth.

In terms of time and frequency, it all depends on the type of supplements you are going to take. Some are best taken several minutes before going to the gym (pre-workout); some can be taken during training, while others are better after training (post-workout).

Others can still be taken in the morning or before bed.

In addition to reading the label, it is always best to consult a doctor or professional gym instructor before beginning any supplement. Especially if you have a pre-existing medical condition or are under the age of eighteen.

Conclusion

One last word: don’t be fooled by marketing hype and grandiose promises promoted by various vendors, print ads, or online. Don’t be too wowed by the long list of ingredients included in so-called proprietary blends from many suppliers.

It is likely that some of these “miracle” components have not undergone highly conclusive and unbiased clinical testing.

It’s best to stick to well-tested substances like those mentioned here, or better yet, ask people with first-hand experiences with sports supplements.

When do you think you should start taking supplements? Leave a comment below.