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If you have been trying to build mass but are not seeing good results, then perhaps you have thought of giving up. You should stop right there! Muscle gain is not something that can happen overnight, and much less if you are not doing it properly. To learn how to gain muscle you have to learn what it is that you are doing right, and what you are doing wrong. Here are the 4 best things that you can do to see your muscles grow and grow fast.
Get A Trainer
A person who has been going to the gym regularly and focusing on muscle gain without much to show for it should get a personal trainer. It is not that you cannot get muscles; it is that the muscles are not responding to the weight training that you are giving them. Some exercises will build mass but only if you do them right. A personal trainer will be able to see what you are doing and how you are doing it. A small change in your approach can make a huge difference so listen to them.
Slow Means Fast
One of the biggest mistakes that you will see at the gym is people rushing through their reps. Rushing through your reps is one way to sabotage your own workout without you noticing it. You could be doing as many reps as the bigger guys in the gym, but if you are doing them too fast then you are not nearly getting as much a workout as them.
Get Nutrients
A lot of people who are trying to get in shape will stop eating as much as they were before. Believe it or not that is a big mistake. It is not about eating less, it is about eating right. You need proteins and you can get them from lean meats, beans, and from supplements available online or at the health store. If you starve yourself, then you will have no nutrients to build mass.
No Quitting
You may have not had encouraging results before, but that does not mean you quit. It means you adjust your strategy to see results. If you are going to know how to gain muscle, then you have to keep going. Your body will thank you and reward you with increased muscle mass if you choose not to quit. Follow these steps and you can be certain that you will see the difference soon.
Sereyvorn Keng is a health consultant, fitness enthusiast and a proven expert in muscle building. He used to be that skinny-kid before transforming his mind and body, through solid weight training and proper nutrition.
Follow his journey by checking out his unique muscle building website. Here you'll learn what it truly takes to getting amazing fitness results and learn everything about building quality muscle mass.
Article Source:http://EzineArticles.com/?expert
Have you come to the realization that you've put on weight and it's time to start exercising again? That's a hard realization, but you can help yourself get out of your situation. Losing weight certainly isn't the easiest thing to do, but it can be done. And it certainly has to be done for your health.
The first thing to do before you start exercising is to check with your doctor and determine your current fitness and health levels. If you have certain health conditions like cardiovascular diseases or joint aches and pains, then you will have to take it easy on the intensity of your exercise. This will no doubt slow down your weight loss progress, but you should not overexert yourself - that could do more harm than good. So it's important to first know where your body stands and how much exercise it can take without being harmed.
Next, you should create an exercise plan. Aim to start slow with some low impact exercises every other day, and slowly make this a daily routine. Try your best to incorporate at least 30 minutes of exercise each day into your schedule. If you have the money, you can join a gym and hire a personal trainer to create a plan for you and teach you the right way to do your exercises, but this is optional. The most important thing is that you push yourself above all else.
Once you have an exercise plan, you have to stick to it. Remember to only push your body as much as is comfortable and don't overdo it. You will need to take it slow at first to oil up those muscles and joints that haven't been in use for years. Once you have lost some of your weight and your fitness level has increased, then you can increase the duration as well as the intensity of your exercise if you wish.
Do remember that exercising alone will not help you lose weight effectively if you do not change your eating habits. A good exercise regime should always be supplemented by a healthy diet, and with lower calories if you are planning to lose weight. Lastly, remember that you will have to make eating healthy and exercising regularly a habit if you are going to keep the weight off for life. Otherwise, you will be stuck in an endless cycle of yo-yo dieting, and that is certainly not a fun way to live life.
For more information about fitness & exercise please go to WantToGetFit.org
S Brooks is a specialised researcher focusing on providing valuable information & solutions for every day issues.
Article Source:http://EzineArticles.com/?expert
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You've probably heard it everywhere: you have to get some cardio into your daily routine in order to burn fat and stay healthy. But what exactly counts as a cardio workout?
Cardio Workout Definition
In layman's terms, a cardio workout is pretty much any aerobic activity that gets you breathing faster and gets your heart pumping faster. Cardio workouts are divided into three different types, and these are low intensity, moderate intensity and high intensity workouts.
Low intensity workouts are those that slightly raise your heart rate, but still allow you to breathe pretty easily and carry a conversation without much effort. These include activities like walking, yoga, swimming, and so on.
Moderate intensity workouts, on the other hand, are those that moderately raise your heart rate and increase your breathing rate significantly enough to cause you to halt once or twice every time you speak a sentence. Examples of moderate intensity workouts are brisk walking, jogging, light aerobics, and some form of calisthenics.
Lastly, high intensity workouts are those that send your heart racing to about 70 or 80 percent of your maximum heart rate, and do not allow you to carry a conversation easily or at all. These include running, circuit training, high intensity interval training, jumping rope, and more.
What Counts As A Cardio Workout
Cardio workouts of any intensity count as a workout; so the real question here is what counts as a good workout. This varies according to the exerciser, but here are some general guidelines:
Working out is surely one of the most effective ways to become healthy. It's not easy but the rewards are great. You know what they say, "No pain, no gain," right? But sometimes we get so immersed with working out that we tend to neglect our safety that we end up with an injury instead of a healthy body. So to increase the gain and lessen the pain, here are 6 ways on how you can prevent workout injuries.
1. Have a checkup. It is advisable that you consult a doctor before you start your exercise program. This is to make sure that your body can handle the physical strain that you are about to immerse yourself into. That way you can have an idea on what you can and cannot do. This is also the best time to know if you have any disease or condition that can jeopardize your health when working out.
2. Get a personal trainer. It's dangerous to embark on a strenuous workout routine alone especially if you don't know how to start. Get a good trainer to work with you to give you tips and advice on how to get fit properly and safely. It is also comforting to know that someone is watching over you so that you don't go past your limit and hurt yourself. Once you get the hang of the routine, that's the time you can try working out on your own.
3. Dress properly. Make sure that you wear the proper gear for the kind of physical activity that you're about to do. This also includes getting the right safety equipment for the sport. Choose the right footwear depending on the activity. If you need bring an extra pair then do so. Also take notice on the kind of clothes you'll be wearing. Make sure that it keeps you cool and dry.
4. Warm up. Warming up before working out is very important if you don't want to get injured. Make sure that your body gets a feel of the physical activity that you're about to undergo. Limber up, stretch those muscles, and break a few sweats by doing light exercises such as walking, stretching, jogging, or any activity but a very slow pace.
5. Go easy at first. When you're starting your exercise program, don't go too hard too soon, or your enthusiasm might just get you injured. Go easy at the beginning of the routine by doing light to moderate exercises then gradually increase the intensity over time. Your trainer will be of great help if you don't know what to do yet.
6. Listen to your body. Pain is given whenever you start working out. But you also need pay close attention to any discomfort that may lead to injuries. If you feel any sharp pain, dizziness, or weakness, stop and find out what's wrong. Never push yourself past your limits especially if you're already hurting. If you need to take a day off from exercise so you can recover, then do so. Remember, it is better to have a day off from the gym for some rest than months off because of an injury.
Whenever you're embarking on a journey towards health, make sure that one of your priorities is safety. There's no sense in working out so hard only to end up with a torn muscle or a broken bone. Hopefully the tips mentioned above will help you gain more health with lesser pain.
"Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out."
It is true that a majority of the present population seem to be unhappy regarding their height. The fact is that lots of people are becoming scared because they're not growing as tall as they are wanting to be and due to this they might not get proper success in their full life span. As a result most individuals are really wanting to find out how to grow taller by natural means. People who at present have a short height should undergo proper stretching exercises as it is an excellent method for them to increase their height by 2 to 3 inches.
Nowadays there are lots of fatty kids as well as youngsters who due to over-weight have a bad impact on their height as they grow up. Physical exercise of more than 10 minutes is required for each and every person on a daily basis in order to maintain their body fitness. Working out enables our body parts to grow up since it loosens various chemical compounds within the human body which promote the action of human growth hormones. It happens to be these hormones that actually figure out exactly how tall a person can grow. Hence performing sufficient workouts in order to activate those hormones is necessary. Workouts not only enable you to achieve your optimum height but it is also ideal for your good health. Physical exercise is undoubtedly not just healthy for our bodies but it also generates our brain which helps us to get a lot more good prospect in our lifespan.
The habit of consuming a well balanced diet is also vital for achieving the maximum possible height. Many individuals do not eat healthy food and that may basically stop their body growth. What exactly do your every day food menu contain? Most people consume a lot of sugary as well as oily foodstuff and consumption of such unhealthy food items would not enable a person to grow tall. You need to avoid those food items which are rich in carbohydrates. People should also avoid beverages such as soft drinks. Sugary along with oily foodstuff can in fact shut down the action of all growth hormones within our body and hence it will be more difficult for us to gain height.
The last of all you must be sure that you're taking sufficient rest. All of us have learned that people need a sleeping time of about 7 to 8 hours every day because there exists a great cause behind this. Your all growth hormones are freed approximately 1 hour after you sleep, therefore you should sleep at night for roughly 8 hours every day so that your entire body get enough relaxation which would help the growth hormones to remain active for a long time. This will enable them to function their own miracle.
The author is a fitness instructor and has good knowledge about the how to grow taller and now she has a site where you can get to know more about these HowToGetTallerFast.com.
Article Source:http://EzineArticles.com/?expert
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