Advice for men who want to look ripped

healthy-weight-loss-diet

 

To look cut, with great muscle definition, many people have the misconception that you need to hit the gym. That’s the general belief: lift less weight and do more reps for definition. For bulk, lift heavier weight and do fewer reps.

The idea that less weight tones muscles is wrong. Less weight and more reps builds endurance. For explosive power, do fewer reps with heavier weight. Just remember that to really increase strength the general consensus is that you have to work with at least 60% of your maximum lift (the heaviest weight at which you can complete a singe repetition). Definition is not an issue when deciding how many reps to do and how much weight to lift.

In reality, there is no such thing as lifting for definition. Muscular definition is one thing: muscle mass minus body fat. You cannot lift to make your muscles more defined. To look ripped, you have to shed some fat.

It starts with your diet. You have to eat right. There are many ways to eat right. One thing that works well for almost everyone is to cut out milk and milk by-products (creamers for coffee) from the diet. Also, don’t eat any complex carbohydrates after lunch. A perfect dinner might be salad and tuna fish.

In addition to lifting weights, do cardio often. Many people are afraid that they will lose muscle by doing cardio. In reality, doing cardio (in addition to eating well) is the only way to get cut because you have to lose that body fat. The more cut you are, the more jacked you look.

In conclusion, lift weights, eat well, do cardio, and look ripped.

 

 

A Muscle Building Tip That May Work Wonders

Power Muscle Recovery Drink. CLICK HERE TO LEARN MORE.

Power Muscle Recovery Drink. CLICK HERE TO LEARN MORE.

Maybe you want to build up your muscles for your health, or maybe you just want to look good – there’s nothing wrong with that. Whatever your reason, there’s a right way and a wrong way to go about it. The truth is, any kind of mass building program is beneficial to your heart as well as to your muscles. But if you’re trying to build up your muscles, there are particular muscle-building workouts that are designed specifically to help you.

In order to increase the size of muscle, the muscle must be stimulated. One way of providing the stimulation your muscles need is to exercise so your muscles will grow in size.A muscle building tip that has helped many to attain their goal is to begin training with free weights. Strength and resistance exercise will also help by motivating your muscles to develop.

A workout routine of lifting weights combined with strength training exercises will begin to gradually bulk up your muscles. Muscle building workouts done on a regular basis will not only develop muscle mass but will add to your overall health. If you are a beginner, you will want to start out with lighter free weights and slowly increase the amount of weight you lift and the number of repetitions you perform.

Free weight training along with strength and resistance training will gradually help your body develop muscle. You can use this muscle-building tip to your advantage if you remember that Rome wasn’t built-in a day, and your muscles won’t be built in a day either. Building muscle is a slow process, but perseverance is the keyword to success. Anyone who has gone through the process of building up their muscles will confirm that they have been discouraged by the apparent lack of progress, but eventually they reached and maintained their goal.

Mass building workouts along with strength training will further enhance your chances of success in building muscle. Bench presses, pull-ups, push-ups, squats, and/or other exercises that target specific muscles are very effective in building muscle. It is important that you rest in between muscle-building workouts to allow your muscles time to recover.

Whether you are a beginner or a pro, one common occurrence while doing muscle-building routines is the possibility of muscle spasms. A muscle spasm occurs when a voluntary muscle (those you can control)bunches up and tightens. Muscle spasms can occur for several reasons or no reason at all, with the result being a painful muscle contraction, or muscle spasm. Muscle spasms can sometimes be relieved by resting the muscle, massaging it or by moving around. The best way to avoid these painful spasms is to do proper warm-up exercises, and let your muscles rest in between workouts.

If you want to be successful in your efforts to build muscle mass, it is important to follow these and other muscle-building tips when you begin your muscle-building routine.

 

Strength Train For A Longer Life

A back extension.

A back extension. (Photo credit: Wikipedia)

 

Strength training can be beneficial for all age groups. It is a great form of exercise that can really improve quality of life and help fight off disease and injury.

Many of the health benefits you get from exercise in general can be derived through strength training. It decreases risk of cardiovascular disease and increases insulin sensitivity to name a few.

Strength training can be really beneficial to mental health. It is a good stress reliever. Throwing some metal around is a great way to unwind after a hard day at the office.

It has great benefits on the musculoskeletal system and can help treat and prevent back pain, knee, ankle and shoulder problems. Strengthening the muscles around a joint can help take the strain off joints. The knee is a great example, by strengthening quadriceps and hamstring muscles you are taking some of the load off the joint.
Strength Training for the Elderly

Strength training is a great form of exercise for an elderly population. Falls are a big issue in elderly, and fractured pelvis can have a shocking effect on an elderly person’s life. Strength training is beneficial in helping to prevent falls. The stronger you are, the more easily you catch yourself if you are off-balance. Strength training also increases bone density, which means if you have a fall you are less likely to break as bone.

Strength training can involve unilateral exercises. These are basically exercises done on 1 leg, such as lunges, single leg squats, standing hip extension and abduction. By standing on one leg you are challenging balance. Maintaining your balance as you age is a big part of preventing falls.
Strength Training for Athletes

Virtually all sports have some dependence on maximal strength. It underpins performance in almost every sport. Sports such as football and rugby have an obvious need for a high level of maximal strength, but all sports from tennis to baseball rely on it to help improve performance.

Athletes use a variety of methods in strength training. Machine weights, free weights, dumbells, barbells, kettleballs, resistance bands are all available and useful tools in helping developing strength.

Strength training can not only enhance athletic performance, it can also help prevent injury. Most sports involve large amounts of force being produced and also absorbed by the body. Strength training can prepare ligaments, muscles and tendons to cope this high level of force experienced during sport.

A good strength training program also ensures that proper balance is maintained between muscle groups. Correct balance between opposing muscle groups ensures good posture, which leads to efficient movement, as well as helping prevent injury.

 

 

Proper Weight-training May Enhance the Quality of Life

Resistance Training

Weight training or resistance training is one of the most common means to improve one’s health and physique. People who lift weights aim to lose unwanted pounds and gain muscle mass. Weight training also develops strength, endurance, nerve-to-muscle coordination, and helps prevent osteoporosis. During weight training, the body burns calories while toning and firming a person’s muscles.

Weight lifting can also be used as a therapy for stress and anxiety. Research shows that when people undergo strenuous activity, the body excretes a substance called endorphin. These endorphins, short for endogenous morphins, are the body’s natural pain killers. Endorphins are released when the body is engaged in activities of moderate to high levels of intensity. The substance makes a person experience moments of relaxation interspersed with elation, which some health experts call the runner’s high.î Endorphins make people ‘high’ and happy. Research also shows that people who exercise regularly have more energy and better self-esteem.

Doctors, however, warn that weight-lifting and other physical activities should be done properly to avoid unwanted effects. Improper weight training, over-stressing the back muscles, or failure to perform warm-ups may cause lower back pain that may lead to serious back injuries. A recent study led by Dr. Geraldo Magela Vieira of Brazil revealed that weightlifting may increase the risk of glaucoma, an eyesight-threatening condition. Vieira and his team of researchers found out that lifting heavy weights was linked to a brief increase in pressure within the eye. This takes place when a weightlifter holds his or her breath when performing bench presses and lifting too much weights. Health experts advise weight lifters to perform sets using light weights and do many repetitions instead of heavy sets with few repetitions. Many individuals think that lifting more weight is the key to attain a finely shaped body. But experts claim that lifting light weights properly using proper techniques may play a big role in improving one’s physique.

Health specialists also add that weightlifting and other strenuous activities should be done in moderation. Men who over-train experience fatigue which temporarily reduces sperm count and quality. This happens because the body literally kills itself during training. The resting period according to health experts is as important as the training period because the body needs to recuperate to attain normal cell development. Fatigue may reduce the level of hormones in the bloodstream that affects sperm production. Training properly and devising a proper training program may help develop muscles and avoid over-training.

There are many reasons why people undergo weight-training. From weight-loss, to toning, improving posture, and building bulk. People who exercise and lift weights regularly have a more positive outlook and are happier overall compared to their inactive counterparts. However, regardless of how and why people perform exercises, exercise should not only improve physical health, but also mental health. Utilizing the physical and psychological benefits weight lifting and exercise may help enhance one’s quality of life.

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