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Quick and Easy Ways to Build Muscle

Are you pretty buff? or could you use some easy ways to build muscle quickly?

My other half has been on a mission to build muscle and has made an amzing transformation – Im very impreesed!

Building muscle is not an easy task.

Many people say it requires years of training and proper nutrition in order to get the build you want, from what I have seen recently this is not true! Genetics also play a role in muscle building, but it does not mean that only a select few can build muscles.

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More importantly than the right genes, proper training and diet are the two most important ways to build muscle.

Diet to Build Muscle.

A Sufficient amount of protein is necessary in building muscle. The optimum protein level depends on your body weight; consult your physician or a nutritionist in order to know how much protein you should have. You don’t need to take supplements. You can get protein from lean meat, soy or skim milk and vegetables.

If you want to build muscle quickly though, you may want to do what my other half has – just make sure its right for you!

His personal trainer advised him to eat at least 300 grams of protien daily – he does this with the use of protein shakes and bars and eats a lot of high protein foods like fish, beans and also has egg white shakes (yuk!)

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Weight Training to Build Muscle.

In order to build muscle, you must undergo intensive weight training. The amount of weight you have to lift depends on the type of build you desire but the general rules apply to everyone.

• Each set should be composed of 10 to 15 repetitions. Don’t go over 16 reps for each set; if you want to challenge yourself, increase the weight instead.

• In between sets, rest your muscles for about a minute.

• Push yourself. Even if you feel your muscles beginning to tire, you must finish each set. You can try doing 15 reps for one set then dropping 2 reps for the succeeding sets. If you feel that the weight you’re lifting is no longer challenging, you should increase your weight by at least 10 pounds.

• Fitness experts highly recommend weight training for 3 days a week. Rest for 2 days in between training sessions to give enough rest for your body.

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You know the best way to accomplish anything is to just do it!
The sooner you start building muscle - the sooner they will stop hiding under our fat!

Top Tips to the Perfect Beach Body

Ok, tell me…hows your beach body? Is the thought of other people seeing your thighs or belly a little scary? or are you buff? Read on for top tips to the perfect beach body…..

With summer here, most of us are thinking about the sandy beaches, the warm sun and how we’re going to look in our swimsuits.

Well here are some quick and easy ways to get your body ready for swimsuit season this year.

Beach Bodies are great when they are planned and monitored…..

1. Keep a diet and exercise journal.

Keeping track of how often you exercise and how much you eat will really help you see the big picture. Journaling will also help you see your progress, which can do tremendous efforts in keeping you motivated.


* A simple notebook will do, or you can use a spreadsheet program on the computer. Another alternative would be to create a weight loss blog. Having your progress available for the public eye to see is a great way to stay on track and motivated.

Start your Beach Body Journey here…..

2. Start eating smarter and healthier.

Choosing the proper foods is not only important for your looks, but it also affects how you feel. To burn fat off healthily and easily, begin eating a diet of plenty of green leafy vegetables, wholesome fruits, lean meats, and whole grain breads. A well-balanced diet helps your body function properly and helps you feel full and satisfied throughout the day.

3. Reduce your portions and eat less.

Portion control, or lack thereof, is probably the biggest factor in weight gain in today’s society. For some reason the majority of the population has come to think that we’re supposed to eat enormous amounts of food in order to feel satisfied, but the opposite is true.

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* When you reduce the amount of food you eat in one sitting and wait a few minutes, you’ll notice you more full than you think. This is because it takes your body 20 minutes to tell your brain that you’re full.


* Here’s another tip:
Eat six small meals a day, as opposed to the 3 larger meals that you’re accustomed to, and you’re more likely to lose weight. By eating smaller, more frequent meals, you’re keeping your metabolism going. It doesn’t slow down or stop then have to work so hard to restart itself.

Beach Bodies need Exercise….

4. Start a regular exercise program.

This isn’t a revolutionary idea, but you can target the problem areas by doing exercises specifically for your belly, thighs, upper arms and love handles:

* Crunches for your abs
* Arm rolls and pushups for your upper arms
* Leg lifts and squats for your thighs
* Bending at the side while standing for love handles

Those are just a few suggestions of exercises you can do at home that target those specific areas. Other exercises you can do to get your beach body in swimsuit shape are:

* Swimming at your local community center or public pool
* Jogging
* Walking around your neighborhood with a friend or relative
* Biking
* Hiking on trails or in other naturally scenic areas
* Inline skating at a local arena or in your neighborhood
* Nintendo Wii fitness games

5. Stay active by incorporating regular exercise into your daily routines.

* Whenever you can, take the stairs.
* Park farther out when going to the store or appointments.
* Walk wherever you can instead of driving.
* If you sit behind a desk all day, get up and move around every hour for 5 – 10 minutes.

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Getting your body ready for the beach doesn’t have to be difficult or take up extra time that you don’t have, but it can be done. By taking action with the suggestions above, you’ll begin to see the results you want and have the perfect beach body you deserve! Hurry up too! or before you know it Summer will be over!

Healthy Body, Healthy Mind, Get a Pet

If you are looking for new ways to get a healthy body and healthy mind, look no further! Get a Pet – read on to find all the personal benefits you will experience by having pets!

The bond that develops between a human and animal companion can be just as strong as the bond between two people. Caring for a pet can be good for your physical and mental health. An animal companion can be a loyal friend and a valuable member of your family, plus, pets provide companionship and unconditional love.

Pets Give you a Healthy Mind……

Stress

People with pets also tend to be more positive and have less stress. They’re better able to cope with anxiety and deal with stressful situations. The action of petting a dog or cat can relieve stress and lower blood pressure. Pets help people relax and can even improve their attitude.

Companionship

A pet can bring fulfillment into the lives of those who might otherwise suffer from loneliness or depression. Dogs, specifically, provide a feeling of safety and help keep you active.

Mature adults, especially those who’ve lost a spouse, can find comfort and companionship in a pet. They often go through a period of feeling as if they’re no longer needed, but owning a pet can fill that need.

Socialization

A pet can help break the ice when meeting new people. Pet owners who are new to their neighborhood or have difficulty meeting people may find that their pets give them a chance to make new friends.

Animals are naturally curious and may run up to people in an attempt to make their own introductions. Conversations may start between two dog owners and a new friendship begins.

Children

Children who are shy can benefit greatly from having a pet. Animals can help draw a shy child out of their shell. There are many other benefits of having a pet for a child:

* A pet can be a good way to start a conversation and make friends.
* A family pet can boost a child’s self-esteem.
* Pets can give a child a sense of protection and security.
* Pet ownership can help teach children about interaction, compassion and responsibility.
* Pets can also help children cope with and overcome fears. For example, a child that’s afraid to go to sleep in his own room may adapt more easily if the family cat or dog is allowed to accompany them to bed.

Pets give you a Healthy Body……

Health Benefits

Studies have shown owning a pet provides many health benefits. People with pets tend to have lower cholesterol, lower blood pressure, a stronger immune system, and are generally healthier. Pet owners who’ve suffered a major illness recuperate quicker than those without a pet.

Pets have even been shown to increase a person’s immunity to allergies, especially in children. Owning a pet can reduce the risk of allergies, asthma and even heart disease.

Exercise

Pets can keep you active. Dogs need regular exercise and their owners can reap the rewards of keeping fit and healthy in the process. Having a dog forces you to get up and go outside whether you want to or not.

Taking the dog for a nice leisurely walk is a great way to get moving, enjoy the outdoors, and get some fresh air. If you feel up to it, you can always go for a run with your dog. You’ll both get some exercise and have fun.

If health prevents you from walking a dog, consider getting a cat instead. Cats can be very loveable and energetic. Toss a ball across the floor or pull out a ball of yarn, and your cat will keep you both entertained for hours.

With a cat, you may not get as much exercise as you would with a dog, but you’ll get plenty of laughs, and laughter is great for your health, too!

There’s a reason pets were put on this earth as companions, and we’ve only touched on some of them here. If you’re considering letting a pet join your household, it’s proven that they can do positive things for you.

Not only can they help you achieve a healthy body but also a healthy mind! Get a pet, and enjoy!

Overcome Sleeplessness with Exercise

Do you suffer from sleeplessness? This is commonly known as insomnia and there are a few things you can do about it….read on!

For some people, exercise is enough on its own to overcome their insomnia. When you exercise, you’re placing extra stress on your body and, in order to compensate for this added stress, your brain dictates a greater need for deep sleep to aid in recovery.

If you’re experiencing problems sleeping, there’s a good chance you aren’t getting enough exercise. Both mental and physical exercises are effective ways to help you experience a deeper, more restful sleep.

What Are the Best Exercises for Fighting Sleeplessness?

Almost any physical activity can help you combat insomnia. However, there are a few particular exercises that seem to work better than others.

Here’s just a sampling of exercises to overcome insomnia:

* Treadmill –

Best when used next to an open window with plenty of sunlight pouring in

* Bicycling -

 The movement and constant concentration needed are especially effective.

* Stationary Bike -

Not as effective as a real bicycle, but works great on rainy days

* Jump Rope –

A good exercise to do that’s stationery and requires little equipment

* Dancing –

One of the most enjoyable ways to get exercise

* Walking & Jogging Outside -

This is probably the easiest way to get exercise, exposure to sunlight and beat insomnia.

What Time do I combat Insomnia with exercise?

The best time to exercise is about 4 – 6 hours before bedtime. If you exercise just before you retire for the night, your body won’t have enough time to cool down properly. This can make it harder to get to sleep. Remember that you should avoid caffeine or eating late, as well.

Get Your Mind Active, Too!

When you exercise your body and mind at the same time, you’ll notice you’ll get a deeper and more fulfilling night sleep. It’s very easy to exercise your mind while you’re involved in physical activity.

Some ways to do this while you’re exercising are:
* Doing simple math problems in your head
* Reciting something you need to remember
* Listening to an audio book or podcast
* Reading a book, newspaper or magazine

Avoid doing the same exercises every day. Mix things up so your activities keep your body and mind fresh and active. Monotony causes the effectiveness of the activities, both physical and mental, to wane.

You may also want to keep a journal of your exercise activities and your sleeping hours. Once in a while, you can analyze what combination of exercises – both mental and physical – gave you the best sleep results. And once you’re equipped with this newfound knowledge, you can create a custom workout, which will improve your health and help you beat the insomnia bug for good!

Bright Light and Your Internal Clock

Have you ever noticed during the warmer months, when you’re outside and active, you tend to get tired earlier in the evening? This is due to the extended amount of time you’re exposed to sunlight and the physical activity.

Exercising in a brightly lit area with a lot of sunlight increases your energy levels. Also, increasing your exposure to sunlight helps control your body temperature rhythms that regulate sleep.

So, if you have been struggling to get some sleep – use the above suggestions to combat sleeplessness with exercise!

Stretch Yourself Out!

Do you get up in the morning and have a good stretch? – I sure do!

I always feel better just for doing the old ’salute to the sun’ routine!

There are many benefits of loosening up all your muscles and todays article, as part of my exercise series will discuss the all important stretch!

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

How Do You Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

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Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

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More detailed Benefits of Stretching?

1. Increased Ability to Perform Skills

When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

2. Reduce Muscle Tension

If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

3. Increase the Range of Movement

As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

4. Injury Prevention

One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

5. Reduces Cholesterol

Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

6. Enhance Energy

Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.

Is stretching part of personal development – well I say anything that improves your mind, body or soul surely is – go stretch now!