Include In Your Workouts: Killer Treadmill Routines

According to Muscle and Strength, you don’t have to fall into the trap during the winter season. We can’t blame you. The cold just makes you want to stay at home and sleep all day long. However, even if the weather’s too cold for you to do anything else, you can pump it up with awesome treadmill workouts that will surely keep the pounds off for good.

Consider yourself lucky if you’re living in an area that has good weather conditions all year long. For people living in locations that require indoor workouts for 5-6 months because of the cold temperature, it can get quite challenging. During summer, it’s the most revered season not because of beach parties and bikinis everywhere. You get to run and do stuff outside.

You get to do a lot during summer. Hill sprints, bleacher and stair runs, track sprints or just your regular jog in your neighbourhood – these are sure ways that you won’t get bored easily. What happens during winter though?

4 Ridiculously Killer HIIT Treadmill Routines

One of the great joys of summertime is getting to run and exercise outside. The possibilities are endless – actual hill sprints, bleacher and stair runs, track sprint workouts, or just a mind clearing jog through the neighborhood. Read more…

Men’s Health talks about the treadmill cardio workout that will definitely kick your butt during the cold season. If you’re stuck indoors, these are toughest routines that will get you working! 

No one really sticks with the treadmill for too long. We all know the reason why: people get bored easily. We guarantee though that you’ll be able to outrun boredom using these routines. What’s even greater than that is that you’ll get the results that you want in no time. First, you just need to follow a couple of these tips.

Turn up your tempo settings – put the incline to 1 percent and then warm up with 10 minutes of easy running. Then, set your pace two minutes faster than your easy pace. If you usually run 10-minute miles, make it just eight. Get going for 3-4 minutes, then walk for 3-4 minutes. This is considered as your first round. Try to reach three to five, if you can.

Tough Treadmill Workouts That Will Kick Your Ass

This is a maximum aerobic effort that helps you push your easy pace, says Rich Agnello, C.S.C.S., a coach for the New York-New Jersey Track Club and Next Level Sports Fitness Training. Read more…

The Daily Burn talks about these killer treadmill classes that are trending right now. When the weather proves to be challenging, professional runners and fitness enthusiasts gather indoors to get some tough workout as well as the essence of group fitness. Even if you’re not really into cardio, using these techniques might spark your interest.

It’s a good alternative for outdoor running. It will definitely make you a stronger runner. These are the most popular treadmill-based classes in the country. You can try to sign up for these. If you don’t have much time to go to the classes, try the workouts below just to get you started.

One of the popular classes involves the Mile High Run Club. This is found in New York City, and you can definitely see that this is one studio that’s really dedicated to indoor running. Debora Warner is the founder of the club. She is a triathlete and distance runner, as well as a former Equinox instructor and private run coach. See more types of classes here:

8 Killer Treadmill Classes (Plus Cardio Workouts to Try Now)

The New York Times recently called treadmill studios “SoulCycle’s successor.” We’re not sure we’d go that far, but it’s certainly a trend that’s hard to ignore. While the belt of doom has long been an alternative for outdoor running when the weather is inclement, runners from novice to experienced are embracing the ‘mill as a way to get in both a tough workout and the camaraderie of group fitness. Read more…

POPSUGAR Girls’ Guide shares a little bit of background in the Mile High Run Club:

Cytosport Monster Creatine is helpful when it comes to boosting your capabilities during your workout. It fuels your muscles so your workout quality is greater than ever. It also gives you enough strength to do your routine effectively. Gaining lean muscle is one of its effects so you get to bulk up more and get massive results!

How Can You Build A Stronger Lower Body With CytoSport?

Greatist says that your glutes are the biggest muscle group in your entire body. This means a lot of activities that you perform involve your lower body and it’s actually supported by your backside.

Try this fast butt workout to boost your strength. After you’re done warming up, perform the movements statically first. Then, follow with pulses. Get ready to feel the burn!

The 10-Minute Core and Butt Workout for a Stronger Lower Body

Here’s a fun fact: Your glutes are the largest muscle group in your body, so nearly everything you do with the lower body is powered by your backside. So if you don’t know what the heck a #belfie is (but epecially if you do), carve out 10 minutes of your day to try this quick butt workout. Read more…

Breaking Muscle says that these are the five powerful lower body strength routines. The training involved in this exercise offers a wide selection of tools and overload protocols. This is going to specifically aim for the large muscles of that area.

Squatting, deadlifting, leg pressing, and lunging are involved in these moves. These can be executed using different equipment like barbells, dumbbells, and plate-loading machines. 

5 Powerful Lower Body Strength Routines

And these can be performed with barbells, dumbbells, selectorized and plate-loading machines, and done for high, medium, and low repetitions – or a combination of them – using various overload protocols. Read more…

Cheat Sheet says that these are the sure exercises to tone your legs and butt. If you want to have a healthy body, you’ve got to start building your core and leg foundation. This is indicative of a healthy and muscular body.

Our bodies evolved over time, and because we’re now walking upright, most of the work done in our day-to-day activities are being handled by our legs and buttocks area .

5 Exercises That Build and Tone Your Legs and Butt

The foundation of a healthy, muscular body starts in the core — and in the legs. The human body evolved over time to adapt to walking, meaning that the brunt of the work being done by our muscular and skeletal system is placed on the legs, and in particular, the upper legs and buttocks area. Read more…

Grokker shares this Toned Core & Butt video here: 

Cytosport’s Cytomax Powder drink is going to help you out especially in developing your strength. This drink is specifically designed in order to have a better stamina and endurance during your training.

It’s function is to also sustain energy, so you can train harder, and get maximum results.

Labels And Nutrition Facts: Should I Be Counting Calories?

Muscle and Strength exposes the truth about calorie counting and lying labels. Are you surprised? No? There are still individuals, part of the general population who truly trust food labels.

Sorry to break it to you sweetheart. Some can get confusing and misleading. That’s why we want you to be more aware, as much as possible about the instances why sometimes nutrition labels can’t be trusted. Check this out:

Lying Labels: Exposing the Truth on Calorie Counts

Can you really trust the nutritional facts on the back of food packaging? What about the health claims laid out on the front? Read this article to find out! I have a PhD and I still find nutrition labels confusing at times. Read more…

Oprah.com wants you to find out if the information on your grocery items is trustworthy or just plainly lying to your face. In the supermarket, you can often find words claiming, “low-fat, and ““all-natural,” sugar-free.” How much of this is really true?

There are misleading supermarket labels that need to be investigated in order to check what’s really in your favourite products. Are you ready for this? Check it out: 

Food Label Lies

But how can you know if they’re telling you the whole truth? We’ve investigated some popular but misleading supermarket labels to break down what’s really in your favourite foods. Read more…

Eat This says that there are 6 biggest food label lies. Numerous claims about nutrition are already posted on supermarket shelves. You can see descriptions that are quite tempting because it somehow implies a “healthier choice.”

The thing is, is it truly healthy though? How can you tell? Are you even aware of this? This is why Eat This has prepared a short guide how to spot big fat lies at the grocery store:

The 6 Biggest Food Label Lies

As an Eat This, Not That! reader, you know that many of the barking nutritional claims on the supermarket shelves—and the dazzling descriptions on your favourite restaurant menus—are nothing but a pile of baloney, sandwiched between two slices of toasted flimflammery. (Yum!)  Read more…

This video from Daniel Penz tackeles: “Are food Labels lying to you?”

When you’re done sorting out the good stuff versus the bad stuff, here’s a great addition to your diet. Cytosport Muscle MLK Vanilla is perfect for someone who aims to have lean muscle, increased strength and faster recovery.

For any individual, athlete, or gym rat, these factors are important in achieving a great physical fitness level. What’s even awesome is that Cytosport Muscle MLK can help you with these.

Best Arms In Bodybuilding: How To Get Them Looking All Jacked Up

Best Arms In Bodybuilding: How To Get Them Looking All Jacked Up

Muscular Development talks about the most excellent arms in bodybuilding. You know whom they regard as having the best built guns? When an article appeared at MD online titled, “Best Arms Ever? Lee Priest or Roelly Winklaar?” it was Winklaar who garnered a lot of votes. Though these were based on many readers’ opinion, they want to let others know that it’s really Winklaar who deserves the title.

Most bodybuilders these days were inspired by Arnold Schwarzenegger. Roelly was star struck when he saw a photo of Arnold in his bodybuilding form. He said that he wanted to have arms like that one day. Guess what? He’s got the best guns ever.

The Best Arms In Bodybuilding? How Roelly Winklaar Built Them

Potential winners were not limited to any particular era and went back to the 1960s, all the way to today. Lee Priest won that consensus. Though others had incredible biceps development (Arnold, Scott, Robby, Ronnie, Beckles) and still others had amazing triceps, Lee was determined to have the best total package of biceps, triceps and forearms ever seen. Read more…

Simply Shredded says that Arnold Schwarzenegger follows a certain arm routine that made those massive guns. Nicknamed as the Austrian Oak, no one could match his 22-inch guns during his time.

Even until today, when you hear his name, it is immediately associated to biceps development. We can’t help it. He was the one who initially broke standards and made a breakthrough in the bodybuilding world.

Austrian Alps: Arnold Schwarzenegger’s Incredible Secret Arm Routine Revealed

Denizens of any local gym knew that impressive mountain could be found in Venice, California, where there lived and trained an Austrian-born mountain of a man bearing an equally prodigious surname. Read more…

Jacked Factory says that this is your greatest guide when it comes to adding bulk into your arms. For explosiveness, take a quick scan at these exercises. You can surely maximize the size of your arms using these workouts.

In terms of aesthetic effect and bulkiness, the first thing that people notice about the body is the arms. It’s all good if you’re all beefy and pumped up but if you lack in this area, you can still keep up. Just try this workout program so you can start right away.

Huge Arms Workout Guide: Exercises For Massive Arms  

One of the first body parts that gets noticed is your arms. While arms are just a small part of the whole picture, there’s no way around wanting to have a set of guns that attracts positive attention. Read more…

Check out Roelly Winklaar’s best workout practices – Bodybuilding Motivation 2016:

This supplement boasts of good and high-quality protein. The best part about this is that there’s no added fat, sugar or cabs. This is the right formula while growing your guns into its maximum size.

There are quite a lot of benefits when using Cytosport Complete Whey Protein. Healthy hormone production is just one of the best side effects.

Best Fat Burning Circuits

These Are Burning Circuits That’ll Torch Your Fat

People burn fat differently. There are those who were supremely gifted with fast metabolisms. But for those of us mere mortals who rely on our diet and exercise, let’s take heed of these fat-burning circuit routines to shed good pounds before December starts.

Those holiday pounds are going to creep their way in to your belly, thighs, and hips. Scared yet? It’s no longer Halloween but if extra fat deposits give you shivers, check these circuit workouts to make sure you retain your glorious figure all throughout the winter holidays.

3 Fat-Burning Circuit Workouts

Want to firm up and burn those holiday pounds away? Make speed variance your secret sweat weapon. When your to-do list is long, now is the time to get creative with your cardio, combining it with strength-building moves so you can maximize both your time and effort. Read more…

We know that it’s cold and you’re getting lazy to get up. But if you don’t, remember the fat storage in your tummy. That’s got to be hard to burn if you don’t start now!

Another motivation: summer is still a couple of months away but you don’t want to be working out during that time of the year while your friends are off gallivanting and beach-hopping. So what are you waiting for? Check out Fitness Magazine’s workout here:

Circuit Training Workout: Burn 30 Percent More Calories

Circuit training is a great boredom buster. It offers more cardio benefits, and it will help you burn 30 percent more calories. Sculpt every muscle and blast fat with this step-by-step workout. Read more…

We understand you just want to get it all together. These workouts will do the job. Take note that these are high-intensity fat-burning circuits that will totally tone that body of yours. Don’t worry – these were highly recommended by the best trainers from Men’s Fitness.

What’s really awesome about these four sets is that you get to shed fat quickly and you get to keep your energy level up. Make sure though that you give your body just enough rest to keep you going for the next set. Check them out now!

Four Ultra-High-Intensity Fat-Burning Circuits

We asked four of our trainers—all of whom are in chiseled condition—for their own routines they use to shred fat and drop pounds fast. Read more…

Check this Fat-Blasting Circuit from POPSUGAR Fitness:

If you still want to do extreme workouts and you don’t want fatigue to interrupt you, this is the perfect drink for you. Cytosport Cytomax  is going to boost your energy and absolutely enhances your endurance when it comes to facing intense workout sessions.

It also has re-hydration properties which ensure that lost electrolytes are replaced so your overall nutrition balance is restored. Fluid reaches your muscles to keep you going! 

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!

Over 40 Workout Plan For Woman: Exercise Designed To Sculpt That Body

Over 40 Workout Plan For Woman: Exercise Designed To Sculpt That Body

Cat Perry for Muscle and Fitness Hers says that our bodies change as we age. Slow metabolism, stubborn fat, and low energy are just some of the issues that women encounter especially if they’re over 40. However, women can do something about it. You don’t have to accept that fate. You can still make changes. It starts with your workout and training guide. You can have lasting fitness if you make modifications in your lifestyle and your daily routine.

Monica Brant, a former IFBB Fitness Olympia champion, designed a full-body circuit exercise which target muscles that are hard to sculpt. These moves will give your muscles a good workout. Follow these exercises to get back in shape!

The Over-40 Workout Plan—For Her

We all know wisdom isn’t the only thing that comes with age. Our bodies, change, too. But some of the things women associate with the tip over 40—muscle loss, a slowed metabolism, stubborn fat, lower energy—don’t have to be your destiny. There are plenty of ways to maximize your results. Read more…

Losing weight after 40 is not as hard as you think. Although strength-training is key, research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. The secret is targeting a specific type of muscle fiber called type II, or fast-twitch, that’s responsible for bursts of speed and power. This type of muscle, like the name implies, is faster as well as denser, a combo that may yield quicker results.

Selene Yeager from Prevention.com shares these toning movements for those who are over 40. When you’re within this age bracket, and you’re still aiming to lose weight, you don’t have anything to fear. Trust these moves and you can regain your body back.

The author says that losing weight at this age isn’t that difficult. Strength-training has its role but how you really train your body is a bigger factor in delivering good results. Your metabolism improves, you burn fat easily and of course, you got that your lean muscle back woman.

8 Essential Toning Moves For Women Over 40

Losing weight after 40 is not as hard as you think. Although strength-training is key, research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. Read more…

These exercises will be your salvation when you reach 40. Wendy Fryer from Livestrong.com says that we’re really busy as we get older. We have other commitments to attend to and we don’t have much time to spare. Not even for exercise.

This is where you stop taking care of your body and you try to take care of others’ needs. When you give up your training routine to tend to your children, that’s when you realize that you’re not as active as before. These exercise recommendations will fuel your body once more so you can move and feel young again!

Exercise Recommendations for a 40 Year Old Woman

You give up your exercise program and find you don’t have the energy you once had. Perhaps you start to gain some weight or feel your body starting to sag. Read more…

Check out this awesome tone up exercises from eHowFitness:

Strength can be an issue. If you think that you may not have enough of it during your sessions, you might want to try a protein drink that can help fuel your exercise and facilitate recovery. If you’re interested, check out Cytosport Complete Whey!

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.

Ways To Target Your Core: Sculpt Your Abs With Cytomax

Ways to Target Your Core: Quick Ab Workouts for Sculpting Your Core Muscles

The holidays are within reach and it’s totally going to take a toll on your weight. Don’t let that happen! You can stop it by using these excellent ab workouts for your tummy.

Lara McGlashan from Oxygenmag.com says that these multi-tasking core moves can hit quite a good number of muscles especially targeting your core. These exercises raise your heart rate and pumps up your neuromuscular system.

What you can do first is immerse yourself in a thorough warm-up. After that, do either a strength-training activity or cardio workout. Then, include the core workout from the chart or you can select a combination of these.

Make sure to take note of the tips from Allison Westfahl how to carve an awesome core.

A New Angle On Abs

It’s officially summer — how’s your six-pack? Everyone wants a ticket for the A(b)-train and the key to hitching a ride — aside from ditching your Friday night pizza habit — is to use these multitasking core moves. Read more…

Greatist.com author Amy Schlinger says that the lower abs are harder to sculpt. The author asked advice from Amanda Butler, a certified trainer in New York City. The trainer said that in order to lose weight and show muscle definition, the whole body needs to be subjected to a whole workout.

It’s a given fact as well that exercise should be paired with a good diet. These are essential in forming those abs. Training the core means improving your center for balance. It surely benefits everyone since this is good for reducing back pain.

The challenging thing about getting rid of the fat stored in the lower belly is that this is where our body would usually deposit the excess fat. Let’s take a closer look at the things that we can do in order to eliminate this stubborn fat:

The Best Exercises for Your Lower Abs

If you’re like us, there’s probably one area you feel like you can’t work enough: your abs. More specifically, your lower abs. It seems like no matter how much training you do, they just stay the same. Well there’s a reason for that. Read more…

Active.com author Kate Allgood says that the core provides support for our movements. Whatever direction we choose, it emphasizes the stabilization of our body. Our core is always at work whenever we twist, turn, or bend. If there’s a problem with the muscles in that area, we’re going to have a bigger issue with it. This is commonly characterized by lower back pain.

To avoid these problems, it is important that we maintain a good exercise routine for our core. These exercises should keep all muscles even and balanced.

3 Exercises to Activate Your Core Muscles

The dream of six pack abs and tight core muscles is a common fitness dream for both men and women. However, it’s impossible to achieve if one side of your muscles is working harder than the other – or worse, you’re experiencing muscle pain. Read more…

Perform this quick workout from Popsugar Fitness to tone your obliques:

Feeling tired after your intense workout? Try Cytomax! This is a supplement that helps energize and rehydrate your body after a long routine at the gym.

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.