Category: Build Muscle

Best Way to Spend Time at the Gym

best way to spend time at the gym

One hour of workout is approximately at least four percent of your entire day. You may think that that’s just a small number but if you include your commute time, post-gym sesh rinse, and even a quick meal, that’s going to take a lot of your morning.

Don’t sweat it though. Noam Tamir, C.S.C.S., founder of TS Fitness says that if you’re short on time, a 40-minute routine can be great for your tough lifestyle. You can even get a lot of benefits in terms of cardio and strength.

The Best Way to Spend 40 Minutes at the Gym

You can get just as much done in 40 minutes, explains Noam Tamir, C.S.C.S., founder of TS Fitness, it all comes down to intensity. “If you’re efficient at what you do, 40 minutes is more than enough as long as you’re monitoring your rest periods and have a plan,” he says. Read more… 

Leta Shy from Popsugar tells us how to get more out of your gym time using these 15 effective methods. It doesn’t matter if you’re new or a veteran. Thing is, if you belong to the group who’s always in a rush, and do not have enough time to spare, you might want to take note these tips to make sure that you can turn your gym time to an even more effective and efficient experience.

If you want to kick it up a notch, get ready for an intense workout to the next level:

15 Ways to Get More Out of Your Gym Time

After you’re warmed up, start your gym routine with the part that gets you most jazzed up. Love doing crunches? Hit the mat before you hit the machines. Love to dance? Take a group class before you follow up with yoga or weights. It’ll motivate you and put you in a good mood for the tasks ahead. Read more…

We’re all busy these days. We don’t even have time to breathe at work. We strive to make dinner plans with almost everyone we know and we struggle not to cancel them as well. Let’s mention doing our typical household chores like laundry too.

With these activities filling up our schedule, how can we squeeze an hour of training? These are smart ways to get more productive. Try these 17 methods to even be more active.

17 Smart Ways to Be More Productive at the Gym

So if we’re headed to the gym, we might as well make the most of it. Whether it’s training the whole body at once or working out with a friend, here are 17 ways to be more productive at the gym. Read more…

Look at Jessica Smith’s video which answers the question: “How Long Should Your Workouts Be?”

Since you want to maximize your time, why not push it to the next level? You can definitely do that using Cytosport Cytomax, Cool Citrus. It’s made just to sustain your energy during workouts and lets you achieve great results. Check it out!

Exercises That Work Multiple Muscle Groups

Exercises That Work Multiple Muscle Groups

These are short and effective exercises for your entire body. Even if it’s rush hour at the gym, or you don’t have enough time to spare, these routines will inspire you to grind.

There are three important things to consider when talking about burning fat and body conditioning according to Lee Boyce. The first one is using compound movements for your routine. These are squats, lunges, woodchoppers, and pull-ups. They work almost all the muscle groups in your body. These movements are also responsible for burning your calories in every rep.

The second one is about increasing your reps. Aim for higher rep ranges for 10-15 per set. This improves your muscular endurance and pushes that extra burn. The last one involves reducing your between set rest time to intensify the workout.

The Rush-Hour Workout

Use one or more of these three tenets when designing your circuit and you’ll catalyze fat loss like there’s no tomorrow. You’ll also power through rush hour unscathed by narrowing the perimeter of your workout to one or two gym locations, max. Here’s an example of a routine that uses minimal equipment and square footage while maximizing physical time as well as muscular time-under-tension. In 40 minutes or less you should be drenched, trenched and outta there. Read more…

As for the Muscle and Strength team, they say that you can add challenging sets to your routine using compound exercises. The main goal here is to work your full body and compound movements can do that for you since they require moving more than one joint and more than 1 muscle group.

This set of exercise is considered to be the most excellent muscle builders. Include this into your daily routine and you’ll see the difference. There are still more compound exercises to explore so you can mix them up if you like.

Compound Exercises Only Workout

Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group. Read more…

According to Sean Hyson from Men’s Fitness, pressing exercises can improve your chest, shoulders and triceps. Pulling movements on the other hand work on your back, biceps, and forearms. As for squats and deadlifts, these burn your quads, hamstrings and glutes. The calves wear themselves out just to help you become more stable when you squat. Aside from that, your core muscles like your abs make it possible for you to stabilize your spine.

The recommended workout has just about all the exercises you need to achieve your goal! Maximum time is only 45 minutes so go ahead and blast those muscles!

The Best Full-Body Muscle Workout

Complete all five sets for the squat and then perform the overhead press and weighted pullup in alternating fashion. That is, complete a set of the press, rest, then do a set of the pullup, rest again, and repeat until you’ve finished all five sets for each. Read more…

If you want to do more of these compound exercises, check out this video from the Fitness Blender:

Need an aid to amp up your muscle mass? Try Cytosport’s Complete Whey:

This supplement promotes muscle growth while you protecting your muscle gains. This comes with proteins and nutrients that you need for recovery as well as muscle growth.

How To Gain Muscle Fast The Surefire Way

How to gain muscle fast

How to gain muscle fast need to guarantee your determination and consistency in adhering to your training programs, which can give you the results you need.

In case you might be wondering is your have been working our regularly but feel like you are still not seeing the results that you have wanted all along, you might need to check how you are approaching your exercises programs.

Let fitness author Giselle Castro fill you in on things that you might be missing and help you re-assess your fitness goals.

Why You Aren’t Gaining Muscle (and What to Do About It)

That fitness expert on Instagram with glutes that seem to defy gravity can make you wonder, “How does she do that?!” It’s true, everyone’s body is built differently and doesn’t put on muscle the same way. By learning more about your muscles, you’ll discover the best way to get that lifted booty.

1. Muscle Can Maintain Your Weight

Functionally, muscles protect your bones, organs, and tissues—and even help you heal quicklyKathryn Sansone, a certified fitness trainer and the founder of GreekGirl Beauty Protein, adds that muscles can also be important to maintain your weight. “Muscle requires more energy and therefore burns more calories than fat,” she says. “The more muscle mass you have, the faster your metabolism is.” More muscle means burning more at rest, plus being able to work harder during your workouts. Double-win.

2. It Can Also Cause Gains, So Don’t Panic

Women might worry when they see the number on the scale go up. “A pound is a pound no matter what, but the volume of one pound of muscle is much smaller than one pound of fat,” says Jacklyn Sklaver, NASM personal trainer and CISSN sports nutritionist. Instead, measure your waist, your hips, and your body fat percentage to keep track of your physical progress.

3. Strength-Train for Optimal Results

Sklaver recommends women strength-train four times a week to see results. “Some women can stick to only weight training with no cardio,” she explains. “Others may need to do cardio 30 minutes a day three to five times a week for the best results.” Sklaver adds that it’s also beneficial to add compound movements (total-body exercises) to burn more calories. “Full-body workouts are ideal for maximum muscle growth,” she says. “The more a body part is used, the more hypertrophy that occurs.” Focus on working the largest muscle groups in the body: the glutes, quads, and hamstrings. Training the upper body in conjunction helps create an hourglass shape. You can cut back on that treadmill time, too—Sklaver says too much cardio can lead to difficulty gaining muscle.

4. “Bulking Up” Is Rarely a Thing

Don’t be afraid that you’ll come out of the weight room looking like John Cena. “Women who are ‘bulky’ are following a nutritional plan, have been working out for many many years, and may have goals of increasing strength rather than body composition,” says Sklaver. It takes A LOT more effort to gain muscle than to gain or lose fat. Meaning if you lift weights, you won’t become huge right away. If you are prone to bulking up, Sklaver advises focusing on your nutrition. “Find a daily caloric and macronutrient intake, meal prep, and eat for performance and recovery.  Read the full article

Getting the right program that would target your choice muscle groups can sometimes be difficult to develop. Doug Lawrenson is a professional bodybuilder who can be your best source of information with regards to fitness diets, nutrition, weight management and training techniques to help you protect your gains.

Doug’s 5 Day High Definition Routine

Doug’s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

Decline Crunches – 4 sets of 20-25 reps

Hanging Leg Raises – 4 sets of 20-25 reps

Twisting Crunches – 4 sets of 20-25 reps. Read full article

People sometimes find it hard to think about how to maintain their muscle mass and at the same time burn fat. While some find it a bit tricky, others know what to do to protect it.

Let strength conditioning coach and author Justin Grinell share his thoughts on how to hang on to your hard earned gains while burning fat in your body.

LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.

I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body.

YOU NEED TO EAT BETTER FOOD. 

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

MAKE SURE TO GET A WIDE VARIETY OF FOODS IN EACH DAY.

This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day. Read full article

You may want to be convinced a bit more about preserving muscle gains and it is also relatively important to understand that aging also plays a role in the process.

In the next article, you will find helpful information compiled by medical authors and experts from the Harvard Men’s Health Watch of the Harvard Medical School.

Preserve Your Muscle Mass

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men.

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein.

Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis. Read full article

Preserving muscle mass may be something that you may have had difficulty with in the past, but no more, with these helpful articles to shed light on those age-old questions, you would surely be enlightened with these practical ideas.

Getting a boost on your efforts through supplementation can also be a good idea to explore and one of the best ways to protect your muscle gains is by taking Complete Whey from Cytosport.

It provides you with a a full-spectrum nutrition formula that is loaded with protein, essential amino acids and other nutrients the body needs to sustain muscle growth, health and recovery.

Split Training Program For Optimum Fitness Results

Split Training Program For Optimum Fitness Results

Coming up with comprehensive split training program requires a good sense of knowledge, logic and experience. Many fitness enthusiasts often get to abandon their split training programs not because of boredom, but because they often lack the follow through support they need to pursue the training program.

In the article below, the writers of Muscle and Strength, LLC, provide you with a background on split training and a good set of different programs you can choose from.

The Ultimate Muscle Building Split Reference Guide

Training splits can be a mystery. With so many available options and possibilities, it’s easy to be confused about which splits are effective, and which are poorly structured. If you’ve ever wondered just why and how training splits are designed, and just what some of the best training split options are, you’ve come to the right place. So grab a protein shake, sit down and start reading.

Before we dig in, I want to explain a few simple rules. These rules will help you to understand the reasoning behind many popular workouts on Muscle & Strength. Keep in mind that rules are meant to be bent, and in some cases broken. Some individuals recover more quickly than others, or have learned from experience that they can break a few of the rules and make great progress. For this reason, some of the splits you see used by experienced natural bodybuilders might break the rules.

In general, it’s best to stay within the boundaries of the routines presented in this reference guide. Many trainees mistakingly believe that adding volume or additional workouts is the secret key to rapid growth. This is far from true. Muscle building isn’t simply add more sets, make greater gains. There are more factors involved with progress than the number of sets you perform.

Trust in the process. Believe in the conventional wisdom used by the muscle building community. The workout splits in this reference guide are effective choices. Use them, learn your body in the process, evolve your training, and smash your goals!Read full article

There are times when you realize you are in a quandary when given the option to make a choice between different programs that deal with targeted results for your fitness goals.

Like for example when you are going to make a choice on which routine to take and deep inside you hear a whisper egging you to choose right away. In the next article, strength conditioning coach and author Marc Perry, CSCS, CPT, lays down the pros and cons so that you can decide better for yourself.

Full Body Workout Vs. Split Routine: Which Is Better?

I’ve spent more time than I would care to admit pondering this question and I’ve spent years of my life experimenting with various full body workouts and split routines.

I understand how confusing and frustrating this question can be.  For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines.  But yet they train every one of their clients with full body workouts!

Why the contradiction?

Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days.  For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.

The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.

Full Body Workout: Pros & Cons

Pros

Full Body Workout

Balanced Body – You will be able to build a well balanced body by hitting all muscle groups in one workout, which is more natural and more closely mimics real life.  Many physiologists think of the body as one muscle because all muscles are connected to each other, so splitting up the body each workout may not make functional sense.

Miss A Workout, No Biggie – If you normally workout 2x per week and you happen to miss a workout, you have already worked out all your muscle groups with just one workout.  Not a big deal.

Maximize Calorie Burn & Fat Loss – When someone has 30lb to lose, I like to keep them on their feet with their legs moving, so full body workouts can work very well.  Most smart trainers out there train their overweight clients with full body workouts 2-3x per week.  Regarding muscle building, a full body workout can debatably create a more powerful hormonal response to help build muscle, but it’s harder to fully stimulate a muscle with sufficient volume to spur growth. Read full article

Need to know more? We got you covered. It’s best that you fully understand the mechanics of split training. You also may want to have a more in-depth view of how it goes and what benefits you can get from it.

In the next article, let James Wright of fitbodybuzz.com, share the grainier details of split training, including several video clips of split training workouts to help guide you through training.

What is Split Training and Its Benefits

Generally, split training means that we work each of the muscle groups on separate days and not all of them on one session. In addition, we should work maximum 3 body parts per training and we let minimum 3 days for the worked muscle groups to recover.

Benefits of Splits

This workout technique is pretty common these days and recommended by the bodybuilding experts. There are 2-3-4-5 day plans. These plans are made for a week. You can find some example programs below.

The main advantage is that we can have a shorter workout which has various benefits. We can do more intensive, focused and efficient workouts.

We can also utilize more types of exercises for a particular muscle since we have more energy and time.

While a full body workout can take up hours, we can complete a split one in 40-50 minutes which reduces the possibility of overtraining.

In addition, shorter time has a positive impact on motivation as well, since most of the people are less motivated if they know they will have to work out for long hours.

Another benefit is that muscles have more recovery time. If we do full body workouts 3 times a week, that means they have maximum 2 days to recover. If your training splits than they will have 3 days or more. This improves muscle growth and with proper nutrition we can achieve better results.

Split Training vs Full Body

I found a great video which can help a lot to understand which suits you the best. Anyway, the guy in this video also suggests splitting the workouts if your aim is gaining muscle. Personally, I change split workouts with full body ones since my aim is not building muscle mass, but strength and burning fat.” Read on and watch the videos

Make sure that you try and make the most out of split training programs. It will help you maximize your fitness goals and give you the flexibility to combine your workouts and efficiently get to what you want.

You might want to enhance your efforts in tour split training programs with the help of nutritional supplements to help you get the nourishment you need and energize your body with Cytomax from CytoSport.

Cytomax is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Retain Muscle Mass Satisfaction Guaranteed

Retain-Muscle-Mass-Satisfaction-Guaranteed

Retain muscle mass and ensure that you maintain it by following the right training programs and routines, as well as avoid fitness pitfalls that are commonly misleading people that could possibly end up bust, or worse, getting injured.

Getting the right program that would target your choice muscle groups can sometimes be difficult to develop. Doug Lawrenson is a professional bodybuilder who can be your best source of information with regards to fitness diets, nutrition, weight management and training techniques to help you protect your gains.

Doug’s 5 Day High Definition Routine

Doug’s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

Decline Crunches – 4 sets of 20-25 reps

Hanging Leg Raises – 4 sets of 20-25 reps

Twisting Crunches – 4 sets of 20-25 reps. Read full article

People sometimes find it hard to think about how to maintain their muscle mass and at the same time burn fat. While some find it a bit tricky, others know what to do to protect it.

Let strength conditioning coach and author Justin Grinell share his thoughts on how to hang on to your hard earned gains while burning fat in your body.

LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.

I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body.

YOU NEED TO EAT BETTER FOOD. 

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

MAKE SURE TO GET A WIDE VARIETY OF FOODS IN EACH DAY.

This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day.Read full article

You may want to be convinced a bit more about preserving muscle gains and it is also relatively important to understand that aging also plays a role in the process.

In the next article, you will find helpful information compiled by medical authors and experts from the Harvard Men’s Health Watch of the Harvard Medical School.

Preserve Your Muscle Mass

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men.

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein.

Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis. Read full article

Preserving muscle mass may be something that you may have had difficulty with in the past, but no more, with these helpful articles to shed light on those age-old questions, you would surely be enlightened with these practical ideas.

Getting a boost on your efforts through supplementation can also be a good idea to explore and one of the best ways to protect your muscle gains is by taking Complete Whey from Cytosport.

It provides you with a a full-spectrum nutrition formula that is loaded with protein, essential amino acids and other nutrients the body needs to sustain muscle growth, health and recovery.

Secrets To Building Mass Over 40

building mass over 40

Building mass at the ripe age of 40 is not a difficult thing to do, with just the right mindset, determination, and bodybuilding supplements should you choose to use them. Building muscles like professional bodybuilder Charles Dixon -who turned 40 this year- is a challenge in itself, but is not entirely impossible.

At 40, Dixon believes he still has what it takes to have the same physique as what he had 10 to 20 years ago. It’s all about discipline, hard work, determination and having fun doing it.

Dixon may not be as tall as his many counterparts in the fitness world, but he surely does have the form to go with his reputation.

For years he has dominated many of the world’s famous bodybuilding competitions and remains to be one of the most respected figures.

How Charles Dixon Built One of Bodybuilding’s Widest Backs

Charles Dixon sports the broadest back in the 212 division. Standing only 5’4″, he looks as wide as he is tall. Growing up in Greenville, SC, where he still lives, Dixon excelled at football. He was a running back in college. Afterward, he was encouraged to try bodybuilding, and he began his rise through the NPC ranks.

“Were you always wide?” I ask him.

“Yeah, at first I was known more for my shoulders, even though my delts were a weak point,” he answers in his Southern drawl. “I think back has always been my strong point.”

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5’4″ Columbu sported collarbones as wide as 6’2″ Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him.

Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals.

Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement. Read full article

Load up on free-weights and deadlifts. Make the most of dumbbell rows and cable rows. To avoid getting injured, just make sure to not overload too much on weights.

Those are just a few but let Dr. Frank Lipman, founder of The Voice Of Sustainable Wellness shares some of the scientific perspective on building mass when you are over 40.

4 Ways to Build Muscle No Matter Your Age

One of my older buddies, a 74-year-old, fitness-conscious fellow, when asked how he’s doing, often responds, “I’m keeping it tight,” which always gives people a laugh. Amusing as it is to hear the phrase coming out of a septuagenarian’s mouth, his goal of keeping trim, with as much muscle as possible, is a serious one – and one we all should shoot for, no matter what age we are.

The challenge with muscle mass is that after the age of 40, it starts to decline at roughly 1% a year. At 50, the decline picks up additional speed (yikes!). So, if you’re not starting with a lot of muscle to begin with, it’s easy to see how by the time you hit my buddy’s age, you may have lost as much as 50% or more of your muscle mass. Pretty alarming, eh? Though it certainly explains why Granny needs help carrying the groceries.

On the upside though, while Gran’s got her challenges, you’ve still got time to slow the muscle mass slide and even build muscle mass, and, as my buddy says, “keep it tight” for years to come. Here are a few steps to take right now:

1. Don’t just stand there – move it, lift it, work it.

Need one more reason to workout? To maintain muscle mass, exercise is job #1. To stave off sarcopenia, the age-related muscular deterioration that’s the muscular equivalent of osteoporosis, the best approach is a two-pronged exercise routine.

Alternate resistance training to build and strengthen muscles, with aerobic work to increase blood flow to the capillaries, bringing more oxygen to the muscles and building endurance. If you’ve been out of the fitness loop for a while, consider hiring a trainer to develop a customized program for you and to help guide you through your workouts – but clear it with your doc before getting started. Make sure the trainer you choose has experience training the 40+ set, to help minimize your risk of injury from doing too much, too soon. You can also check out our Pinterest page for more great exercise ideas. Once you’re looking and feeling fit – don’t quit – this is a life-long commitment. Read full article

Who says staying fit or getting muscle over 40 is only for men? This would definitely be also the same for women.

Women also want to stay fit and for good reason as well, not just for staying fit, but from harm due to intense physical activities, strength or endurance.

Here is a first hand testimony from Shawna Kaminski on how it is to workout as a woman in her 40’s.

Fitness Secrets for Women Over 40

As a woman in my forties, I understand and appreciate the challenges that others in my age group face. Our waist lines want to expand even when we exercise and are careful with our nutrition.

What’s a woman to do? Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to pricey surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their middles, specifically; their tummies and behinds, resulting in a thicker waist and wider hips. Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare. Read on…

Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.

Many Are Switching Into CrossFit, But Why?

Many Are Switching Into CrossFit, But Why?

Functional fitness is now getting popular not because it can bring out the best results, but it can prove to be good venues to workout, as it can be incorporated in one’s daily functional routines like work, play or recreation.

There are critics and there are experts, but many agree that the scientific results from CrossFit can help maximize the impacts of strength and endurance training, as well as getting the desired results with functional training.

Let competitive athlete and fitness expert Bob LeFavi, PhD show you how it is and what he has discovered that made him advocate for CrossFit programs.

From The Gym to The Box

This is an exciting time in fitness.

The entire fitness industry seems to adapt and change to a new way of thinking just when the ideas of the previous trend have moved beyond maturity. The running boom of the 1970s gave way to the “aerobics” explosion, which then morphed into a gym industry capitalizing on an interest in bodybuilding. In the ensuing years, a more generalized and broad-based appreciation for fitness resulted in the development of large, multidimensional fitness centers.

Now, with the advent of functional fitness, we have a return to “fun,” a sense of community and practical training. And don’t miss that word, advent; it literally means “the coming of something important.”

Functional fitness as an industry and CrossFit as a business are at the forefront of a trend whose immensity we are only just beginning to grasp. And because we are experiencing the inception of something highly popular, that means people are coming to CrossFit from something else. That something else could be a local gym, running, a particular sport or even the couch, but we’re willing to bet that most new CrossFitters come from a local gym. What were they doing at that gym? Probably one of the “big three” weight-training sports — bodybuilding, powerlifting or weightlifting. While there are athletes who program their training to be successful at some combination of the big three, the vast majority have goals focused on only one.

The point is that there will be a transition period for these athletes, meaning their new CrossFit training regimen and experience will be different from what they are used to. And because the positive adaptations they experienced from their training have been specific to whatever training stress they were engaged in before, they have become proficient in some aspects of human performance but are perhaps not so good at others.

So what assets do bodybuilders, powerlifters and weightlifters bring with them to the box, respectively? And what areas of performance will they find challenging? Read on for an analysis of the biggest single advantage and disadvantage these former gym-goers bring with them to functional fitness.Read full article… 

Of course, other than just the desire to stay fit and firm, there are a lot of benefits to glean from CrossFit that many may not be aware about.

Other than what has been mentioned in the article above, there are a lot of other plusses that you can get out of this and here are some of those notable benefits compiled research by the Health Fitness Revolution writers.

Top 10 Health Benefits of CrossFit

For the past 15 years, the biggest craze to hit the fitness industry came in the form of a California-based workout program that emphasized interval training and Olympic weightlifting. It may not be for everyone, but CrossFit is certainly a great way to stay fit and get some variety for those who already have a solid aerobic and strength base.  We must note, however, that it is always most important to listen to one’s own body and it’s limits.

Samir Becic, 4 times Number 1 Fitness Trainer in the world and HFR’s “Top 10 Health Benefits of CrossFit”:

Intensity: CrossFit is a fast-paced, intense workout that can take less than 15 minutes a day because that quarter of an hour is going to be condensed, nonstop movement. It may only be three or four routines, such as burpees, a jog and squats, but the idea is that you keep doing each one over and over through the set time. It’s a concentrated shot of exercise and it burns the system — in a good way.

Motivation: The key to CrossFit is the intensity, but hidden in that fact is that you’re inherently pushing yourself to do the most you can through each exercise in the workout. Everyone wants results, but not everyone puts in the effort. In a regular gym, it’s easy to cheat reps here and there or sneak a longer break than necessary, but because of how the CrossFit workout is tailored, there’s no option other than to max yourself out.

Time efficient: In a span of 15 or 20 minutes, you’ll be asked to complete as many rounds of a specific circuit as you can. By the end of it, because of the aforementioned intensity and effort, you’ll have burned more calories than a regular workout.

Building relationships: Often times a gym is just a collection of random people focused on doing their own different exercises. At a CrossFit box, which is what they refer to as their gym, it’s community. You’re surrounded by a group of people – even strangers! – who encourage you and help you push your boundaries. Even the people who finish last get a round of high-fives for pushing themselves as hard as they can. Everyone has the same goal in mind: to get in the best shape possible. The camaraderie in CrossFit is part of what makes this exercise experience so unique. Read full article…

New to to this sport? Don’t worry. Getting a good introduction to CrossFit is as good as getting the right details on what it is all about.

Of course, you can’t be switching to CrossFit without knowing the facts and details. Let fitness author Kara Mayer Robinson walk you through what CrossFit is all about and what you should be expecting.

CrossFit: What You Do, Workouts of the Day, and More

If you’re looking for a challenging workout to take your fitness and body to the next level, CrossFit will do just that. It’s a very well-rounded program, providing vigorous aerobic exercise along with muscle strengthening and even flexibility. But it’s also very intense, so it’s not for everyone.

If you’re a beginner, you’ll want to start with something else to get your body used to exercise before taking on CrossFit. The intensity makes it better suited to people who are used to regular activity. Even then, take it slow and pace yourself. This workout will kick your butt even if you’re in great shape.

Given the intensity, one of the main disadvantages to CrossFit is the risk of injury. It’s easy to push yourself beyond your body’s abilities, so be extra careful.

Because it’s so intense, CrossFit isn’t something you want to do every day. But it’s an excellent way to mix up your workouts to help prevent exercise boredom.Read full article…

Now that you know what this is all about, prepare yourself for some fitness excitement and try out something new. Knowing these surely helps make the switch a lot easier and exciting.

After switching into CrossFit you might be surprised at how soon you get to see the results, especially when given a boost of supplementation like Complete Whey from CytoSport to provide your muscles with essential nutrients to keep it strong and healthy.

Complete Whey is a nutritional drink formula that provides your muscles with nutrients that enhance muscle growth, strength and recovery, at the same time nourishing your body with essential amino acids to help provide stamina and endurance during your workouts.

Shape Your Butt With CytoSport Complete Whey

bum toning exercises

Now who wouldn’t want to have a shapely butt that complements a good body form? Having good-shaped buttocks is always associated with a good-structured physique.

Here are some squat and cardio combo exercises from Author and fitness buff Dominique Astorino that are sure to give you that enviable tush.

Squats and Cardio Combine in This Fat-Burning, Tush-Toning Workout Move

We love us some squats. And what’s not to love? It’s an effective and simple way to work that booty and tone your tush! And we’re really loving this variation. Cardio and strength training together? Yes, please! Here’s a little how-to for a 180 squat jump . . . and don’t blame us if you end up singing the song “Jump Around” to yourself while you do it. Read full article

Of course, there are quite a number of good exercises and workouts that can help shape your glutes and sometimes using the same routine over and over again could be boring and less-challenging.

Let Cosmopolitan health and fitness editor and writer Elizabeth Narins share some workout routines that you can incorporate to your workouts to make it more motivating and fun.

9 Butt Moves That Beat Squats

While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. (You’re welcome.)

Ready to, ahem, round out your glute routine? Try these nine butt moves designed by Chelsea Dornan, a National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City. Repeat each exercise for 45 seconds to one minute in the order listed below, and repeat the entire set up to three times to seriously feel the burn. Read on and watch the videos

If you feel the need to speed up your butt-lifting exercises, you may need some intense workouts that’s designed to work on the butt’s muscles.

Let all-around athlete and fitness expert Nora Tobin get you hyped on some of these exercises 

6 Butt Exercises That Work Wonders

The wait is finally over. Spring is here, and unlike this season’s seemingly endless anticipation, summer often sneaks up on you. This year you’ll be prepared! A tight, toned tush is a key ingredient for rocking your bikini with confidence. And these moves are the best way to get it. Add them to your weekly routine and by the time summer hits, you’ll find any excuse to flaunt your rear in a swimsuit!

How it works: Three days a week, do 1 set of each exercise back to back. Rest for 1 to 2 minutes, and repeat the full routine 2 more times (3x total).

You’ll need: A pair of dumbbells (choose a weight that feels challenging for 10 reps), a step, a Swiss ball, a resistance tube or band, and a kettlebell (optional). Read on and watch the videos

Your tush- enhancing workouts will surely give you that booty you have long wanted to have.  You may want to boost your workouts with some help from nutrition supplementation that can help you get that muscle group in shape and good health.

Let CytoSport Complete Whey give you the desired results you need, with its full- spectrum and complete nutritional formula to help build muscle mass and promotes proper growth and recovery.

Pack More Punch Into Your Deadlifts

These exercises are one of the most dynamic exercise routines that provide a lot of strength and physical conditioning benefits. It is also one of the best exercise routines that also provides optimal fitness for most parts of the human body from the neck down.

Fitness expert and author John Papp shares some valuable insights on some of the most common deadlift exercises that can help focus on muscle building and strength conditioning.

11 Deadlift Variations To Help You Pack On Muscle And Get Stronger

Deadlifts are one of the best ways to build the posterior chain, targeting everything from the upper traps down to the hamstrings. Bottom line – if you want to be build a big, powerful backside, you need to be doing deadlift variations regularly.

There are many different variations to the deadlift, each of which targets slightly different muscles. For example, a Romanian deadlift places more of an emphasis on the eccentric contractions of the hamstrings muscle groups, while the snatch grip deadlift places more emphasis on the traps compared to other variations. Read and watch the video

A consolidated training guide for beginners by Mr. Protein, deadlift exercises, especially those with heavier than usual weights, must be done with extra care to avoid getting hurt or injured during the process.

A slight miscalculation in positioning the body or lifting the weights could cause more harm than good, so take heed.

Deadlifts For Beginners | Mix Up & Master the Deadlift with these 7 Deadlift Variations

New to the training world? Even if you are you’ll have heard of this extremely common exercise used by bodybuilders and average gym-goers a like.

However, if you are a weight-lifting newbie, just the world ‘deadlift’ can seem like an extremely daunting prospect. All you’ll understand is that ‘deadlifting’ is placed on a pedestal as the must-do exercise to get you that step closer to looking half decent in a stringer vest…

Truth is, the deadlift can potentially benefit all types of fitness levels – but also be tremendously damaging if performed wrong, in which it must be stopped RIGHT away. Read full article

Of course, it is also essential for us to know the benefits and dynamics behind the things that we are doing and just like any other activity, it is also important to know the different deadlift variations and what are their uses for it.

Fitness writer Andrew Lai explains the common variations and what each exercise target which parts of the body, the muscle groups as well as the benefits and limitations.

5 Deadlift Variations And Their Uses

Deadlifts are one of the most effective exercises to build the posterior chain (hamstrings, glutes, erector spinae, etc.), which comprises the base of strength and support in football, basketball, track, and almost every other sport. Developing a strong posterior chain allows stronger hip extension as well as more efficient energy transfer through one’s kinetic chain, which may allow one to jump higher, tackle harder, and even sprint faster.

Deadlifts are also a multi-joint free weight exercise, which have been suggested in numerous studies to be more effective in developing functional core strength better than isolated abdominal exercises. Read full article

Always remember that exercises are good for the body, but also be conscious of taking heed to all the safety precautions that go along with it, especially when dealing with gym equipment like deadweights and barbells.

Before starting out with any of these, make sure you are aware of the common variations and its intricacies in order for you to customize your deadlift workouts safely.

Just like with any workout, your body gets tired and muscles gets stressed and spent. Supplementing on nutrition like CytoGainer from Cytosport can help you maximize your workout routines and give you the best physical results.

Formulated with all the right amounts of protein, calories , carbohydrates and creating, CytosGainer helps refuel your muscles after a rigorous workout – ensuring fast muscle recovery, promotes muscle growth and sustains muscle health.

How To Get A Thicker Chest

Tips For A Thicker Chest

The chest is often the most noticed part of the body to tell if a person is physically fit, as it is the biggest part of the body that shows the effects of effective workouts.

Admit it, scientifically speaking or not, people always get attracted with the ones who has the best –shaped pectorals.

INBA Men’s Physique Novice champion and author Brently Rousset provides a breakdown of the most common chest training exercises that helps you get the results that you need.

5 Tips For A Stronger, Thicker Chest

The barbell bench press is the king of all chest movements. It’s an exercise that’s been performed and perfected by some of the biggest names in fitness history, with some of the biggest chests to prove it.

But, like all things, nothings works forever. If you are performing the barbell bench press week after week, with the same weight and same rep scheme, you are eventually going to hit a plateau.

In order for your body to grow you need to adapt, switch up your training occasionally, and understand how small changes can produce big results. By improving your approach and form you will put yourself in a position to dramatically improve your chest developmentRead full article

There are facts…and there are old wives’ tales. Sometimes it’s easy to fall prey to seemingly believable ideas that seem plausible, but are in fact, not effective, worse, it does nothing to benefit at all.

In exercising and workouts, it is essential to tell the difference between the right and the wrong, which could spell the difference between success or failure, health or harm.

Let NGA Natural Professional Bodybuilder and writer Eric Broser teach you how to avoid making these mistakes and focus your attention towards the correct routines.

6 Worst Things You Can Do To Get A Bigger Chest

Walk into the gym any Monday night and you’re likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it’s easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.” Read full article

Just like life’s lessons, exercises and workouts are always rich in tips and tricks.

Life experiences and best practices are often the key indicators things that work and things that you should be avoiding.

In his article, experienced bodybuilder and blogger Scooby Werkstatt shares his chest-building secrets, especially best practices and common mistakes that will help guide you through your regular workouts.

10 Secrets For Huge Pecs

The biggest mistake people make when training chest is that they only do pushing exercises like bench press and dumbbell presses. The world seems bench-press crazy. Even people who have never lifted a weight in their life can tell you how to do the bench press because its in all the movies.

It’s no wonder that beginners are unhealthily biased towards bench press and curls, its all they have seen done in the movies! To build a massive, powerful chest you gotta do squeezing exercises! 5×5 and SS make this huge mistake. I have found that a mix of about 50/50 is optimal. What I typically do in my chest workouts is alternate squeezing and pushing exercises.

A squeezing exercise is an isolation exercise like flys where you squeeze rather than push. Read on and watch the videos

Getting those thick chests is not impossible as long as you stick to the right programs and avoid common mistakes that do not give any benefit at all.

Supplementation, on the other hand, helps you maximize your chest workouts and help you build more mass like CytoGainer from Cytosport. A full-spectrum nutritional formula that contains essential nutrients that promote muscle growth, health and recovery.

A powerhouse of essential nutrients, CytoGainer lets you optimize the result of your chest workouts.