gym

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.

Image 

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! 🙂


 

 

 

 

 

 

 

 

Advertisements

Exercises That Women Should Do

 

 

 

 

 

 

 

Image

 

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

Imageex

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.
 

 

 

 

Chicken Fingers With Honey Mustard

Image

Tired of your boring normal Grilled chicken meal that you eat everyday with the bordem that is brought with it. I would love to tell you that I’ve personally tried this recipe and i totally loved it, juicy, crispy and tasty. I can guarantee you, You will always enjoy preparing it unable to wait to INDULGE! 

Ingredients:

  • Four (4) boneless and skinless chicken breasts
  • two eggs (2)
  • 1/2 teaspoon of crushed garlic
  • 1 cup of grated Parmesan cheese 
  • 1 cup of Panko breadcrumbs 
  • 1 Teaspoon of Oregano 
  • 1/2 teaspoon of salt
  • pepper
  • 1/2 a teaspoon of paprika
  • 1/4 a cup of butter melted 

Honey Mustard sauce 

  • 1/3 cup of light mayonnaise
  • 2 tablespoons of mustard
  • 1 Tablespoon of Liquid honey

Directions: 

  1. In a small bowl, stir together mayonnaise, Djon and honey, Cover and Refrigerate up to 1 day!
  2. Between sheets of plastic, pound the chicken with flat side of meat pounder or with a rolling pin until 1/2 inch thick
  3. In a bowl whisk eggs and garlic
  4. In a shallow bowl combine cheese, breadcrumbs, oregano, salt, pepper and paprika 
  5. one at a time, dip chicken strips into the eggs, letting excess drip back into the bowl. Dredge in cheese mixture, coating generously and pressing to adhere   
  6. Arange them all in greased baking sheet, drizzled with butter
  7. Bake them in 425F oven until golden, crispy and no longer pink from inside for about 15 to 20 minutes. Serve with the prepared dipping sauce 

Raw Chocolate Smoothie

A great, tasty Raw chocolate smoothie in the morning 🙂

 

Image

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 🙂

Image

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

Image

Easy homemade sour-cream

Image

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!

Rainbow Slaw Salad

Image

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,

Image

  • 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.

Image

  • 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!

 

Image

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 🙂

 

Chest day (Part 2)

Image

I have started sharing information about the chest day a couple of days ago, describing how to perform them and the different type of exercises done. so let’s complete them down below!

  1. Bench Press
    •  Lie on your back on a flat bench, keep your buttocks in contact with the bench and your feet flat on the floor
    • Take an overhand grip on the barbell with your hands more than shoulder width-apart 
    • inhale and slowly the barbell until it reaches your chest
    • press the weight back, exhaling as you complete the movement
    • This exercise focuses on pectoralis, and a secondary emphasis on the triceps, and the anterior deltoids 

    2. Dumbbell press

  •  Lie flat on the bench with your feet on the floor for stability, your arms extended and your hands facing in towards each other holding the dumbbells
  • inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands in pronation
  • Press the dumbbells back up, and do an isometric contraction to isolate the stress on the upper pectorals, exhale as you complete the movement
  • The triceps and the anterior deltoids are also involved

3. Push ups

  • lie prone with your arms straight, your palms flat on the floor and your hands shoulder-width apart or (wider). Hold your feet together or slightly spread
  • inhale and bend your elbows to bring your torso near the floor avoiding extreme hyper extension of your spine
  • push yourself back to an arms-extended position, exhaling as you complete the movement

These are the complete basis of the chest day and these exercises are very effective in reaching your goal and building a much healthier stronger body!