Fitness

How to gain lean muscle

After loosing weight, you might wanna get some lean muscle and you always tend to get a toned body as well as a flat stomach, so you might wanna get some easy tips before starting your routine and a journey that will absolutely end with a beautiful goal that you always wanted to reach.

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Want to lose fat and gain lean muscle? here are some tips! 🙂

1. Train with challenging weights in the six to 12 rep range

Adding lean muscle (called hypertrophy) is achieved with challenging weights in the rep range of six. Hypertrophy is the process of increasing the number of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size. If you train with higher reps you surpass this stage and train your muscles for endurance rather than lean muscle 

2. Train at least three times a week with weights

Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to be challenging but don’t forget to get some rest days in order to let your muscle grow in a healthy way without any damage.

3. Eat plenty of protein

Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy. 

4. Reduce your intake of carbohydrates but don’t eliminate them 

You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin. Yet carbohydrates are beneficial for brain fuel and your body’s preferred energy source, as well as for muscle recovery – so don’t eliminate them even. The best time to eat carbohydrates is around your training times – before, and especially after, a challenging workout.

5. Eat more veggies

Not only are veggies low in calories and packed with nutrients. i personally eat them after my workouts, of course baked with some olive oil to keep them moving and have a long side with it some meat or chicken and maybe a soup if you prefer!

6. Eat enough food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. You need to eat regular meals packed with protein, some complex carbs, lots of vegies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off.

7. Get enough rest and sleep

Many overlook the importance of sleep, but if you don’t get enough sleep you can’t function properly and this has two negative outcomes. The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones making it much harder to resist cravings. Resisting craving is very important in this point in order for you to avoid eating un-healthy food stuffed with un-necessary Calories.

8. Don’t overdo the cardio

If you want to lower your body fat and gain lean muscle too much cardio is counter-productive – especially the popular long, slow kind such as long distance running or cycling. Muscle wastage occurs when performing a lot of long duration cardio, so instead try 2-3 short, high intensity sessions and only add longer, more moderate sessions as a last resort. The aim should always be to do as little cardio as possible if body re-composition is your goal.

9.  Hide the scales

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10. Be patient

Body recomposition takes time – 12 weeks is a great time frame. If you are looking for rapid ‘weight’ loss, you will find yourself losing precious muscle tissue instead of fat. But being patient is always the key to your results. if your upset because you didn’t find results in a short time span this will probably ruin your program and you may even stop, so give it a little time and trust me at the end you WILL be happy! 🙂


 

 

 

 

 

 

 

 

Exercises That Women Should Do

 

 

 

 

 

 

 

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when i first started going to the gym i was performing some really easy exercises that made me loose weight but i did not really see the “Toned”  body I’ve always wanted to have. After a couple of month and after i actually lost the weight i always wanted to loose, i had my new subscription to a totally new gym. The most important equipment that should be available in any gym is the squat smith machine and of course, weights, and barbells so you could lift weights and reach your “dream body”, since i’m sadly living in a small country, i wasn’t really able to find the Fully- organized gym that offers weights for women and this is because sometimes they have notion that women aren’t supposed to lift weights because of the bulkiness that will result. This “Concept” is actually wrong and the reason behind this is women have estrogen besides men they have testes tron and there is a big difference on how they get bigger, women will just have their toned body. Moreover, you will actually look in the mirror and notice the difference you’ve accomplished after a good period of time within taking care of your nutrition which the main part and the reason why your body will change.

In this post i would like to tell everyone the exercise and the program i was actually working on to find results even if they were not that huge at least you’re finding some results after the tremendous effort you actually put in everyday in the gym, so let’s get straight and describe them for you, most of you guys might probably know them but ASSURE you these are the kind of exercises you wake-up the day after, dying from the cramps and the pain you feel weather it was leg day or chest day, here are they!

  1. Dead lifts! 

Ladies, if you stick you you aerobics classes you might also wanna try this exercise which mainly focuses on your hamstrings. To do the exercise, stand with feet hip width apart in front of a bar loaded with quite a bit of weight. Trust me, you can probably lift more than you think. Grip the bar and stand up straight. Keep good form to avoid injury.

2. Barbell back- squat 

Squats are just the best when it comes to working your gluts and quads,  but kick it up a notch by adding a barbell on your back! Make the exercise safer by starting at a squat rack, then put your feet at just wider than shoulder width and come up under the bar and stand up. Step back and squat down until your thighs are parallel to the ground for a deep burn

3. Bicep curls 

Biceps curls can be done with kettlebells, dumbbells or even a weight bar. Whichever one you choose, keep your elbows close to your body to avoid injury and get the best workout. If using a bar, try changing your grip to work out your muscles in different ways.

4. Pull-ups

Let’s get things straight to be honest i’m still a beginner so i don’t have enough muscles to actually lift my body up, but trust me i’m working on it. Men with huge muscles often like to do pull ups to show off at the gym, but why should they have all the fun? This exercise that works out the lats and shoulders is pretty hard so you might not be able to just jump right into doing one right away. Try building up to one by first practicing the move on a weight machine that removes some of your weight or by using a chair to help until you can finally do one on your own.

5.Squat Jump onto Box

Have you ever seen men do squat jumps onto a box and marveled at their athleticism? Well, you can do them too, ladies! And they are great for your legs! Start low to get the hang of it, but don’t let it stop you from trying a taller box (or weight bench, step, etc). You can probably jump higher than you think!

6. Bench press

Bench press is really known for men in their chest day but they are not tough to perform them. I would suggest you finding a spotter  to stand beside you and show you the proper form without damaging your joints, especially if you’re going to load up with some heavy weights as it can be dangerous. Simply lift the bar up and lower it until it reaches 90 degrees or hits your chest. Then lift and repeat. 

7. Kettlebell Leg Raise

Kettlebell leg raises will work out your hip flexors, quads and shins better than any machine will. Simply hook your foot through a kettlebell of appropriate weight and slowly lift your leg in front of you and then to the side.

8.Running Stairs

When it comes to losing fat, it’s all about burning calories and building muscle and all of these exercises are great for both of those! Some of these workouts can even burn 1,000 calories an hour or more!

While using a stair machine is a pretty good exercise and can burn about 600 calories per hour for women, nothing even remotely compares to hauling your behind up the real thing! An average woman running up real stairs for an hour will burn about 1,050 calories and an average man will burn 1,225. And your toned butt will thank you for it, too!

9. Lunges 

Everyone knows lunges they are part of the leg day, i find them really effective. Lunges are performed with a bar or a barbell, you catch heavy dumbbells or any weight you’ll be able to walk with and start by Stepping forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.

10. cardio 

Cardio is really killing after you’re done with your exercise. i personally do cardio on the treadmill or the cycling machine for half an hour to forty-five minutes with a 7-8 incline. You burn calories and this something that really makes your workouts worth it after finishing. You can definitely search about the different types of cardio and perform  the most effective, un-boring one for every type of body and get the most out of it, i would love to suggest it early in the morning before breakfast or you could just have a protein shake. These are just some tips  to get your day fired up and ENJOY your day and love your body whatever the stage your currently in!

 

reasons to lift weights

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Here are some of the reasons why women should include lifting weight in their daily routine workouts beside cardio! 🙂

  1. Fat loss 

It’s the weight loss world’s biggest dilemma, the answer lies in lifting which leads to a greater percentage of fat loss. 

2. Calorie burn 

Lifting increase the number of calories you burn, All that repairing of torn down muscle costs a lot of calories. And the effect can last for almost two days.

3.Eating urges

Willpower not doing it for you? Lifting weights has been shown to tweak your grey matter towards eating clean. In a study at the University of Pittsburgh, overweight adults who followed a three-hour-a-week training program stuck to their allocated calories (around 1,500 a day), while a group that didn’t lift blew their calorie budgets. Researchers put the nifty twist down to the reinforcement of health and weight loss goals provided by lifting.

4. Stress relief
Dumbbells are the new antidepressants, according to academics at the University of Sydney. Regularly lifting weights was shown to lift symptoms of major depression in 60 per cent of patients in a trial. That’s on par with success rates from pharmaceutical antidepressants.
 

 

 

 

Raw Chocolate Smoothie

A great, tasty Raw chocolate smoothie in the morning 🙂

 

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Ingredients: 

  • 1  Tablespoon of honey
  • 1 banana
  • 2 tablespoons of peanut-butter
  • Half a cup of milk or almond milk! 
  • 1 and half tablespoons of raw coco-powder 

Directions: 

All the ingredints are poured into the blender and that’s it, Gulp a healhy, Yummy smoothie in the morning!

My Source: http://www.savorysimple.net/raw-chocolate-smoothie/  🙂

Strawberry Ginger Dressing

Tired of the boring usual, salad dressings ? here’s a new one, that you would LOVE to enjoy and indulge i PROMISE 🙂

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Ingredients:

  • Two Frozen Cups of Strawberry
  • 3 tablespoons of fresh lime juice
  • 1 tablespoon of fresh ginger peeled

Directions

  • Combine all the ingredients in the blender, then stir carefully and increase the level from 1 to 5 or whatever the type of blender you’re using
  • Until the dressing is blended well
  • If the dressing is too thick, add some water until you reach the desired texture and ENJOY

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Easy homemade sour-cream

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You can easily enjoy and indulge an amazing sour cream as a dressing for any salad, that you find dull or needs a little bit of dressings to make it delicious

Ingredients

  • 1 cup raw cashews, soaked
  • 1/2-3/4 cup water, as needed
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon apple  vinegar
  • 1/4-1/2 teaspoon fine grain sea salt, to taste

Directions

  • Place cashews in a bowl and cover with water. Soak for a minimum of 2 hours, preferably overnight or for 8 hours if you have the time.
  • Drain and rinse the cashews and place in the blender.
  • Add water, lemon, vinegar, and salt. Blend on high until smooth. You might have to stop to scrape down the blender now and then or add a touch more water to get it going.
  • Once it’s super smooth, it’s ready! Transfer into a small container. The cream will thicken up as it sits and that’s it!

Dieting habits never to forget!

here are some functioning dieting tips that will help you reach and maintain your goal easily and in an accurate way and for sure to help you never give-up!

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  1. Don’t Ditch the Scale

here I’m referring to the food scale, having a portion control is very important, although you can use the size of your palm but this will not be as accurate as the measuring scale and i would highly suggest the digital scale so, don’t ditch the scale, measuring cups or spoons these tools will help you keep your portion in control

2. Don’t reward yourself with food

Everyone knows that dieting can be really harsh, but rewarding yourself with food will not really get you anywhere and it’s easy to feel that you deserve a reward after completing a successful weight loss goal, but those Splurges will start to add up! just like when you were on a diet, you need to exercise some self-control. Set the Cheat day one a week to satisfy you and keep your cravings under control. here is an amazing idea, if you wanna celebrate success you can always go for a spa or buy yourself another new gym outfit to show off your hard work! 😉

3. Continue to Eat Whole Natural Foods

Food that is closest to the natural food is free from added sugar, preservatives ,extra calories and things that you don’t need as part of a healthy diet. remember it shouldn’t be a diet it’s a way of life all year around! if you want to maintain the hard work you put in, you need to continue giving your body nutrients rich food that will support a lean, muscular physique and to keep your body fat away from creeping up! Continue to stick to a high protein diet including lean sources of meat, egg whits, poultry and non-fat dairy products. Choose fibrous carbohydrates like sweet potato, brown rice, whole grains and vegetables like broccoli and kale and good fats like coconut oil, nuts and  peanut butter

4. Don’t Give Up Food Prep

Meal preparation is a very huge part of anyone thinking of successful weight loss plan when it comes to transforming your body, Don’t stop planing and preparing your meal in advance and establish days for grocery shopping and meal prep. cook and portion out your proteins and carbs, these are the two food that take time to prepare. Food can be stored and frozen in correct portions for a complete meal at a time. There should be NO excuses for healthy meals and eating something you shouldn’t

 5. Take Your Food With You

It may not seem so much fun but this is another habit not worth ditching, bring your prepared meals when your off to work or going to your university, and always always remember to bring healthy snacks when traveling or out for the day. Choose healthy snacks like whey protein, single serving almond pouches , veggie sticks, and pieces of fruits.

6. Stick To A Set Macro-nutrient Profile

Restrictive diets generally use set macro-nutrient profiles that are very low in carbohydrates and high in proteins and moderate in fats. Following a very low carbohydrate diet for an extended period of time can be effective for weight loss. However, sustaining a diet like this for a long time can be hard to bear. It can cause dips in energy levels, brain fog and  bad mood. Thus, it’s important to change your macro-nutrient profile if you have been using a restrictive diet for a while. But, it doesn’t mean it needs to be a drastic shift!

7. Continuous to self monitor.

No one likes the scale or weighing in, but if you don’t continue to keep track of your weight using the scale, selfies, a measuring tape or how your clothes fit, it will be hard to actually know how your body is changing. It’s easy for weight to creep up and get out of control before you even realize it’s happening. That said, don’t become weight obsessed; a once a week check in can help keep things under control!

Worst Fast food items!

well can’t really deny that we all somehow enjoy fast food whenever, you’re hanging out with our friends, but I’m sure we all have the option of choosing. when you’re out dinning, take a second and look at the menu carefully, I’m sure you’ll find a healthy meal that contains the right amount of veggies and grilled food, you don’t have to go for the fried food right away! This will always lead to the healthy thinking and overall, you won’t end up overeating or feeling full and by Full i mean the kind of fullness that will make you unable to walk or perform your daily activities. However, on the bright side and I’m sure your all looking for this point which is AVOIDING gaining unwanted weight.

Now let’s all take a look at the food that containing a crazy number of calories and should be avoided under any circumstances. (unless it’s your cheat day or you have no other option)

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  1. Dairy Queen Chicken Strips with Gravy -k
  1. chicken strips with gravy ( 1, 370 calories )

Fries and texas toast comes with, plus the gravy which is 110 calorie on it’s own, goes to show what’s really hidden in this simple fast-food meal

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2. Hardee’s monster thick-burger ( 1,420 calories )

You got 2/3 pounds of beef along with multiple slices of bacon and cheese to form a heart-attack on a bun!

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3- Large French fries ( 1, 464 calories )

A large order of fries is meant to be shared among multiple people, but this is still a ton of calories for one order. You’ll understand where those calories come from when they hand you the bag and it’s already soaked in grease

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4-Pizza hut PANormous Meat lover’s pizza ( 1,470 calories )

It might be a personal pizza and appear fairly small but this mini pack is quite a punch. It’s bigger than the original personal pizza, and the five types of meat ( Ham, Sausage, pepperoni, bacon and hamburger)

5. KFC Variety box meal ( 1,680 calories )

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This is what fried drumsticks, chicken strips popcorn chicken, two sides and a biscuit will give you, a coronary!

6.Mac’ Donald’s chicken and waffle McGriddle 

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7. Burger king suicide burger

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Meet the suicide burger! this aptly named sandwich from burger king features four patties, four slides of cheese, bacon and a special sauce

8. Burger king triple whopper with cheese   ( 1,520 Calories )

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This twist on the iconic menu of burger king is stacked up with three meat patties! this thing will of course barely fit in your mouth, which is definitely a sign that it doesn’t belong to your mouth!

9. MacDonald’s big breakfast with hotcakes ( 1090 calories ) Image

 

As tasty as Mac’s breakfast can be, this over-sized breakfast contains eggs, sausages, pancakes, biscuits and a hash brown isn’t really worth the price that you pay in terms of calories and fats! you can easily make your healthy breakfast at home without paying money on the consumption of fats!

10. Taco bells nachos ( 980 calories)

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These tortilla chips have been flooded with nachos cheese, beef, re-fried beans, and optional sauce which you choose to add! Trust me you never wanna try these! maybe once in a week if you feel like it!

These food are bad for your health as i mentioned before, but it wouldn’t kill if you crave them once in a while! BUT, especially remember that Mac’s breakfast isn’t always healthy just because they don’t cost much! try to keep your sight out if these type of food and think right, to achieve the Goal of a toned body that you’ve always dreamt of

 

I was surprised by this one, since these seem to be your typical chicken tenders. But I guess they’re including the fries and Texas toast it comes with, plus that gravy, which is 110 calories on its own. Goes to show what’s really hidden in a simple fast-food meal. – See more at: http://www.chacha.com/gallery/1317/what-are-the-15-worst-fast-food-items/7940#_=_
I was surprised by this one, since these seem to be your typical chicken tenders. But I guess they’re including the fries and Texas toast it comes with, plus that gravy, which is 110 calories on its own. Goes to show what’s really hidden in a simple fast-food meal. – See more at: http://www.chacha.com/gallery/1317/what-are-the-15-worst-fast-food-items/7940#_=_

Rainbow Slaw Salad

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Remember when your doctor told you to make sure your plate has all of the colors in the rainbow?

Tired of the boring, normal salad recipes? here is a new CLEAN mouthwatering salad, enough of talking and here is the way you can start your clean eating and enjoy preparing!

Ingredients:

  1. 1/4 cup honey
  2. 1/4 cup lime juice
  3. 2 Tablespoons vinegar
  4. 1 Tablespoon ground cumin
  5. 1/2 teaspoon salt
  6. 1/4 teaspoon ground pepper
  7. 1/3 cup olive oil
  8. 3 cups shredded red cabbage
  9. 1 cup grated carrot
  10. 4 thinly sliced green onions
  11. 1 cup sugar snap peas, sliced
  12. 1 sliced red pepper
  13. 1 sliced yellow pepper
  14. 1 cup chopped cilantro

Directions:

Start by preparing the dressing,

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  • Combine honey, lime juice, vinegar, cumin, salt, and pepper in a small bowl. Whisk to dissolve the honey.
  • Slowly drizzle in the olive oil, while whisking. Take a taste to make sure that your seasonings are right. You might need a little more salt and pepper. Or honey even. It truly depends on your taste.
  • Set the dressing aside.

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  • Chop, then combine the vegetables in a large bowl
  • then, Pour the dressing over the salad and give a good toss.
  • At the end add your Cilantro
  • Then give it a good toss, taste your salad to make sure it is properly seasoned and it’s perfect for you!

And it’s Done! 🙂

 

 

 

 

Quick Fitness Snack!

 

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I have searched the internet and Found a quite amazing healthy snack that you can indulge before your workouts and get that energy you’ve always wanted, so here’s the recipe, really easy and it takes only 5 to 15 minutes of your time!

Ingredients:

  • Frozen peeled bananas
  • Raw soaked almonds

Direction:

  • In a food processor, blend your soaked almonds into a creamy smoothy texture
  • Then Add your Frozen Bananas and then blend
  • This basically it, but if you need to add some extra flavor, you can definitely Add some ( Strawberries, peanut butter, or Dark chocolates)

 

  • NBA:
  • It’s very important that your almonds must be soaked in water before for 2 hours to get this creamy results
  • and peeling your bananas is a must in order for them to get frozend!

and that’s it, Quick , easy and a MUST try Snack 🙂