Category: Fitness

The Way To A Lean Muscle Body

Some people are born with a lean figure. Others spend years at the gym building their muscle so much that they can no longer put their arms at their sides. On the other hand, combine the two and you get what the majority of the general public is aiming for, lean muscle.

Eat a lean diet

First, you need to abide to a diet that is high in protein, carbohydrates and fat. When we say fat, we’re not talking about Doritos and Ding Dongs. Believe it or not there are good fats; nuts, seeds, olive oil and avocados. If you combine a high protein, complex carbs and healthy fats you’re headed in the right direction.

This leads us to our second point, the spacing of your meals. Your muscles need to be well supplied and filled with nutrients to keep up your energy. So it’s best to space your meals between two and three hours apart, adding a tomato or an apple as a midday snack.

Drink a lot of water

Another essential to building lean muscle is to keep hydrated by consistently drinking water. It’s best to have between eight to ten glasses of water a day. Avoid coffee, tea and other caffeinated drinks since they actually dehydrate you and pull you further away from your ultimate goal.

Use compound exercises

Using compound exercises you can build muscle quickly. Compound exercises would include using more than one muscle group and more than one joint range movement. For example, a pushup would be a compound exercise since it involves several muscle groups and more than one simple movement. Other compound exercises that you could include would be lunges, deadlifts and bench presses. You should do 4-6 reps and 5-7 sets of each exercise.

Keep a consistent schedule

Schedule a solid and consistent exercise routine. A good exercise routine can burn a lot of calories with cardiovascular cardio which would include running, swimming or cycling. If you focus on an exercise that you enjoy the likelihood of you actually accomplishing it will be greater. Aim for 25-35 minutes of cardio three times a week on the opposite days of your weight training days.

Be stress-free

This next one is surprising but true, you need to de-stress yourself. If you have high levels of stress it releases hormones that actually damage your muscles. When you’re at school or work and your heart rate is high, more than likely you’re too stressed to build lean muscle. Sit back and take a deep breath, learn to relax. It’s helpful if you map out your day and get up with enough time in the morning that you are not chasing the clock the rest of the day.

Finally you need to rest your muscles after all that hard work. It’s recommended that adults get 7-9 hours of sleep a night. Your muscles will need that down time to rebuild and get ready for your next big day at the gym or on the treadmill.

So if you combine all of the above and keep a positive attitude you will shortly see the results of your labor, especially when you’re doing a workout like

In Home Personal Training to Keep You Fit and Healthy

Importance of fitness

Health plays a great role in a person’s life. There are many other things that totally depend on your health status. You will not be able to perform any other activities if you are unwell or unfit. You will never have the willingness in you and will always be surrounded by dullness and laziness. One way to stay healthy is to eat good food. Proper diet is one of the important factors that promote well being. As everything you take inside the body is what reflects on the outside, it is necessary to include nutrients and vitamin in whatever you eat. Work out and exercise is another way in the process but they are the secondary things.

Importance of fitness

Personal trainings- A good option

If you want to ensure your health and fitness, the best way of doing is to start with some physical training and related activities. If performed properly, they can help a great deal in achieving your goal. There are various tutorials available if you want to start it from the day, but if you want to give it a professional touch then you either need to join a gym or go for the in home personal training option.

Selecting the in home option           

Going to the gym is not preferred by some people as they don’t find the environment comfortable. Instead they select the in home personal training because of the possible reasons-

  • They find it comfortable.
  • They are shy and hesitant in exercising along with other people.
  • They are unable to travel distances to go to a gym.
  • They cannot manage the schedule and take out time.

Personal trainers on demand

Having a trainer that comes to your house is greatly in trend these days. People are ready to pay any amounts of money to avail the service. It becomes easier for them as they do not have to go to the gyms or fitness clubs. A personal instructor is a person that you hire and trains you and makes you do the exercise. He will fix up your daily schedule of diet, work and sleep and ensures that you follow it properly. He will be visiting you daily at your place and tell you about the workout that you need to execute for the day. Thus, it is the best way to stay physically fit and strong.