Effective Workout & Exercises


6 Exercises That One Can Perform While Working

November 4th, 2019

Sedentary life is ruining the health of many working class people in the world. Even those who exercise regularly are affected by such a lifestyle because of sitting on a desk for long hours, which is not what the human body is designed to do. This inevitable lifestyle affects every aspect of the body and mind. To undo or prevent the damage caused by sitting for long periods, you can do some exercises sitting at your desk that do not need a lot of effort or time. Read on to discover more about these exercises.

1. Seated Leg Raises :

These are similar to leg extensions, but are to be done sitting on a chair without any weights. You can perform these on one leg at a time. Just flex your quads to lift up the part of the leg below the knee till it makes a straight line with the thigh, hold it for a few seconds and gently let go. This exercise will work your quads and relieve tension in the thighs.

Courtesy: SnapSuites
Courtesy: SnapSuites

 

2. Chair Swivel :

Most offices these days have swiveling chairs, so this exercise is possible. Sit on such a chair in front of a desk, hold the desk with your hands, lift up your legs and twist your torso along with the chair alternately toward each side by engaging your abdominal muscles. This exercise works the abs and obliques, relieving the stiffness in your entire torso and spine.

Courtesy: Kaleidoscope
Courtesy: Kaleidoscope

 

3. Shoulder Shrugs :

This is the simplest of all office exercises and helps in relaxing the shoulder and neck muscles. Just shrug with your shoulders for 3 sets of 15-20 reps like you do in the gym, only without weights. Try to feel the contraction and relaxation in your traps while doing it. You can even do this exercise standing.

Courtesy: Marathon Consulting
Courtesy: Marathon Consulting

 

4. Standing Hamstring Curl :

Stand behind a chair or table and hold it for support. Then, raise the part of one leg below the knee till the shin makes more than a 90 degree angle with the thigh. Hold this position for a moment and then gently let go. Perform 15-20 reps on one leg and then switch to the other. This exercise works the highly underutilized hamstrings which become stiff and weak when we sit for long hours.

Courtesy: aceso.org
Courtesy: aceso.org

 

5. Wall Push-Ups :

Perform these the way you perform regular push-ups, only replacing the floor with the wall. If you want to make it harder, you can do the push-up on a desk instead of a wall. The lesser the angle of inclination of your body from the floor, the greater is the strength required to perform.

Courtesy: HealthCare atHOME
Courtesy: HealthCare atHOME

 

6. Chair Squat :

These are like regular squats but the range of motion here is only up to the sitting position on a chair. Make sure the chair you’re using is table and doesn’t have wheels. To make it harder, try not to fully sit down on the chair and keep the tension in the legs and core maintained throughout.

Courtesy: Wikimedia.org
Courtesy: Wikimedia.org

 

Doing the above exercises will improve the tone in almost all the muscles of the body, thus correcting your posture and improving blood circulation to them.

Tips and Tricks to Get Cardio Right

November 4th, 2019

Cardio is the most convenient as well as popular method of burning fat, and improving heart health and stamina. Yet, many people who do regular cardio find it difficult to get the expected results. So, it can be helpful to educate yourself about the right ways of doing a cardio workout. Following is a set of some helpful tips and tricks to maximize the effectiveness of your cardio sessions.

1. Do cardio on an empty stomach :

Doing cardio when you’re full is a strict no-no. But doing it on an empty stomach, especially early in the morning, can help you burn a greater amount of fat in the same amount of time and with the same effort. This is because, since your stomach is empty, your body has no choice but to utilize stored fat in order to provide the energy to do the workout.

Courtesy: Muscle & Fitness
Courtesy: Muscle & Fitness

 

2. Add variety in each workout session :

Don’t do the exact same set of exercises in every cardio session. If you’re doing treadmill and cycling in one, hop on to the elliptical trainer and then the rowing machine in another. To make things more interesting, you can skip the gym on a cardio day and, instead, go jogging outdoors or for a 45 min swim in the pool.

Courtesy: The Cheat Sheet
Courtesy: The Cheat Sheet

 

3. Do some cardio after weight training :

This doesn’t mean you shouldn’t allot separate days for cardio. It only means that you can hop on the treadmill or any other cardio machine for 10-15 min after finishing your weight training workouts. Cardio after weight training is proven to give better results than only cardio, according to reliable studies. This is because after weight training, your body is depleted of glycogen stores and has an increased level of testosterones, which helps in burning fat faster.

Courtesy: bestlifeonline.com
Courtesy: bestlifeonline.com

 

4. Increase the intensity in intervals :

High intensity interval training (HIIT) is gaining more and more popularity due to its effectiveness. The logic behind this technique is to increase the intensity (speed/load) to the greatest possible level that you can handle and perform the exercise in that intensity for a certain time interval, after which you can slow down to a comfortable pace again. Once you regain a stable breath, repeat the process for a certain number of cycles according to your overall fitness. This method is daunting but very effective.

Courtesy: Muscle & Fitness
Courtesy: Muscle & Fitness

 

5. Listen to high tempo music while doing cardio :

This tip might sound a bit juvenile, but it actually works. Listening to good music sets up your mood to work out and a high tempo beat forces you to adjust to a pace that matches the tempo. This helps you to perform better than without music. It is convenient to download or create your own playlist of the duration of your cardio session so that you don’t have to switch songs every now and then.

Courtesy: Men’s Health
Courtesy: Men’s Health

 

There are many ways to improve your cardio workout, so don’t get disheartened if you do not notice progress doing the workout you’re currently doing. Everyone is different and suited for different types of exercises and diets.

Opt for These Workouts If You Have Chicken Legs

November 4th, 2019

Not everyone is blessed with perfect genetics. Legs, especially calves, tend to be the most underdeveloped in men who lack these and a proper targeted workout routine. One also needs to ensure sufficient intake of protein and carbohydrates, without which no workout can show results. Provided you have those factors sorted, here are some exercises you can include in your leg day to build a sturdy pair of wheels:

1. Barbell Squat :

The barbell squat is known as the king of all bodybuilding exercises. It is the best compound exercise for packing muscle mass all over your legs and also strengthens the core if done on a regular squat rack and not the Smith machine. Make it a point to go full depth, i.e. till the back of your thighs touch your calves and are below parallel with respect to the ground.

Courtesy: Magzter
Courtesy: Magzter

 

2. Weighted Lunges :

You can do these either with a loaded barbell on your back or with dumbbells in each hand to the side. If you have a lot of space available, you can try doing walking lunges to add variation. Lunges mainly develop the quads and glutes and also stabilize your core. Make sure your range of motion is up to the point where your calves make an acute angle with your thighs.

Courtesy: Muscle & Fitness
Courtesy: Muscle & Fitness

 

3. Leg Press :

The leg press machine is one of the few leg exercise machine that incorporate compound movements, which are the best for gaining muscle fast. The most effective way to do the leg press is to descend slowly up to a point where your thighs barely touch your belly, hold the position for about 2 seconds and then thrust back up fast. You can vary your foot placement to change the parts of the thigh muscles you’re hitting.

Courtesy: T Nation
Courtesy: T Nation

 

4. Deadlifts :

Although this movement can be done on back day, it works a large portion of the legs too and helps in packing muscle mass all over your body. There are 4 main variations of this exercise – the conventional, sumo, stiff-legged and Romanian deadlift. The conventional and stiff-legged versions are better for building legs as they provide full range of motion. Stiff-legged deadlifts focus more on the hamstrings and glutes and less on the quads.

Courtesy: Stack.com
Courtesy: Stack.com

 

5. Standing Calf Raises :

Doing only compound movements is not enough for building calves, which are quite hard to grow for people who lack great genetics. It is important to do at least one exercise, such as the standing calf raise, to target specifically the calves. These are better than seated calf raises as they provide a complete stretch to the calf muscles. This exercise can also be done for a higher rep range like 25-30 reps, as it helps in breaking down the calf muscle fibers.

5

 

Leg day is the most debilitating workout day because leg muscles are some of the largest muscles in the body. Your physique is incomplete without having a proportionately built pair of legs. So make sure you get enough rest before hitting legs and give your maximum possible effort.

Top 5 Equipments for HIIT workouts

October 24th, 2019

HIIT stands for high intensity interval training. It is a type of workout that works all muscles of the body intensely in spurts. A 100 metre sprint can be considered as an exercise of an HIIT workout. Although exercises like sprinting and spot jumping don’t need any equipment, some exercises of the HIIT workout do. Having this equipment and gear at home can enable you to do the entire workout at without stepping outside the house. Following is the equipment you would require to perform a complete HIIT workout.

1. Kettlebell :

Kettlebells can be used for a variety of HIIT as well as weight training workouts. Unlike dumbbells, you have to hold one kettlebell with both hands. Kettlebell swings, floor-to-overhead kettlebell press, high plank to burpee kettlebell deadlift, lunges and kettlebell jacks are some of the HIIT exercises you can perform using kettlebells. You can even use them to do parallel grip push-ups.

Courtesy: T Nation
Courtesy: T Nation

 

2. Jump Rope :

You can perform a wide variety of spot jumps using jump ropes. The ropes provide additional exercise to the arms and shoulders, which is why it is better to use ropes while skipping. These are light in weight, portable, and do not occupy a lot of space. Some new models also come with a built-in mechanical tally counter to keep a track of the number of revolutions done.

Courtesy: Men’s Journal
Courtesy: Men’s Journal

 

3. Wood Plyometric Box :

These do occupy some space but are worth it as you can perform box jumps and many other HIIT exercises on them like step-ups, lateral step-overs, burpee step-overs, elevated push-ups, elevated knee touches, etc. You can opt for lighter, portable plyo box sets made of synthetic material too if those are more comfortable.

Courtesy: Made-in-china.com
Courtesy: Made-in-china.com

 

4. Battle Rope :

The various movements you can do with a single pair of battle ropes are biceps wave, lateral whip, outside spiral, jumping slam, alternating rope whips, wrestler throws, and many more. You can alternate between the different movements in a single set. All of these movements are excellent HIIT exercises to work your whole body, especially your arms and core muscles. Battle ropes need space but are a must-have for any modern gym.

Courtesy: Men’s Health
Courtesy: Men’s Health

 

5. Medicine Ball :

A medicine ball can be used for doing a wide variety of HIIT exercises like the overhead slam, V-up, crunch with medicine ball hold, straight-leg sit-up, hay bailer, figure-8, squat press and throw, reverse swing, etc. Because of the versatility of exercises that can be performed using the medicine ball, it has to be included in HIIT workout gear.

Courtesy: Titan Fitness
Courtesy: Titan Fitness

 

HIIT can be very effective in burning fat and toning muscles simultaneously. These workouts can get really taxing and you can perform them indoors without any consumption of electricity. If you aren’t interested in gaining a lot of muscle mass and hate the idea of going to the gym, you can bur the above-mentioned equipment and spice up your indoor workout routine. You can look up other exercises to be performed using this gear on the internet. There are plenty of free video tutorials available.

Everything You Need to Know About Short Workout

October 17th, 2019

Having trouble deciding which muscle to move and for how long? Then it’s normal to be stuck in a dilemma. At least you are thinking about it. Most people do not. Unfortunate, isn’t it? But we are here for you to give top snippets of the benefits of a short workout.

Through these advantages, you will get to know why a 10-minute or a 20-minute workout is essential for every person at any location. You can begin reading ahead and keep sharing to spread the awareness of exercising daily. We owe it to our body and mind’s wellbeing.

1. Reduces the Excess Fat :

Basically, we know how bad cravings to eat can be for foodies. But for the wellbeing of your body, always take out time to walk, sprint, run, or do crunches and planks for only about 10-15 minutes per day.

It enhances the speed of your digestive system, even after having a 9-5 desk job

Source: torqfitness
Source: torqfitness

 

2. Tones the Muscles :

Who doesn’t like a sleek and fit body? In fact, such a figure is always appealing to the eyes of the passer-by’s and onlookers. And physical exercises like lifting weights with a protein shake helps in building muscles, especially around your stomach and abs.

Source: healthandstyle
Source: healthandstyle

 

3. Regains the Confidence That’s Lost :

Have you heard of body-shaming? Chances are when you are a bit fat or have a big belly, your mind does that body-shaming for you before anyone else can. That’s a fact; you will realize it the next time your mind shouts out and over-thinks.

Now, this same predicament dissolves into thin air as you start exercising daily, even for 10-30 minutes’ duration. It can start from light cardio to muscle and strength building exercising like squats, ropes, weight lifting, and much more.

With the continuation of this routine, you will see your body shape in a few weeks and months. This will regain confidence, and you will start believing in yourself more than ever.

Source: pixabay
Source: pixabay

 

4. Feel Happier In Life :

Exercising is the panacea for all the distress life throws at you daily. When you move muscles or try different styles of exercising either at the gym or at home, your focus shifts slowly towards maintaining a balance and completing the reps of those exercises.

Doing so, the other tension and worries are kept aside. This naturally happens with an increase in blood flow and releasing of endorphins, which are responsible for the happiness quotient in your mind and soul. Several research studies have also been conducted both on men and women to show the happy results of exercising for a short period of time daily.

Source: bon-biotea
Source: bon-biotea

 

5. Possible Goodbye to Chronic Illnesses :

Studies have shown that exercises for short bouts daily can improve your metabolism, immune system as well as insulin sensitivity. Therefore, risks of heredity diseases like cancer, HIV, or diabetes are radically reduced.

Source: Mpasho
Source: Mpasho

 

It really isn’t practical for everyone, especially working people, to have long bodybuilding workouts every day. In such cases, doing short workouts can be beneficial enough substitutes to maintain good health.

Efficiency and effectiveness of Cardio in your daily routine

August 23rd, 2019

The best health tips for men have always had cardio as an essential part of it. It is the first word that you come across whenever you start with any workout routine but with the rise of alternative exercises in the fitness world, cardio has taken a seat back. Many people opt for other forms of workouts like yoga and cross fit as a substitute to it. They might have their own benefits but Cardio shares an imperative position in a workout regime. Due to the versatile nature, it can be performed alone and also compliment other workouts well.

Here are a few points that state the efficiency and effectiveness of Cardio in your daily routine:

1. It Burns Calories :

People usually prefer to opt to lose weight through diet rather than engaging in cardio. This is because they believe that one can burn only 100 calories with 30 minutes walk. It is true but that doesn’t mean it doesn’t help in weight loss. What they don’t realise that the combination of both can give them exceptional results. There’s no way one can lose weight with a large consumption of calories. Restrict yourself from the intake of extra calories and opt for the best diet plans for men. This combined with cardio will help you sweat out the extra kilos with ease.

 

Courtesy: Men’s Journal
Courtesy: Men’s Journal

 

2. It Improvises Metabolism :

It is true that cardio burns less calories than one can expect but the most important thing that matters in this case is consistency. By being consistent with the cardiovascular exercises, you can amp up your metabolism. Although it might not bring about a permanent change, but it will yield efficient results after 24 hours of your workout. All of this also depends on the intensity with which you perform your exercises.

 

Courtesy: Freeletics
Courtesy: Freeletics

 

3. It Benefits the Heart :

An important health tip for men is to focus on their overall health rather than their physical appearance. Cardiovascular exercises are of excellent mean to keep your cardiovascular health in check. They share the same name for a reason. Consistency in cardio helps in reducing heart diseases. It would also aid in performing better at other forms of workouts due to a resting heart rate. Never underestimate the power of endurance as it can get you to achieve what you’re striving for. In addition to this, it also helps boost stamina, immunity and lower blood pressure as well as cholesterol.

 

Courtesy: Men’s Journal
Courtesy: Men’s Journal

 

4. It aids Mental Health :

Who would have known that cardio could bean excellent stress management technique. It helps in stabilising your emotions, boosts up your confidence, memory and brain function. It also improvises the sleep patterns which in turn affects the overall mental well being. Cardio works effectively towards dealing with stress related problems like depression and eases out people’s pain.

 

Courtesy: Men’s Journal
Courtesy: Men’s Journal

 

The best health tip for men would be to engage in Cardio and avail all the benefits that come with it.

Here’s how to plan your workout using only a Barbell

May 14th, 2019

You don’t need an entire collection of gym equipment when your basic workout can be done with the use of just the barbell. We have curated some simple exercises using a barbell that beginners as well as intermediates, can follow in the safe confines of their homes. These 5 workouts are created to target various groups of muscles in order to give your body a complete workout.

1. Squats :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: FitnessVigil
Courtesy: FitnessVigil

 

2. Lunges :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: Yes4All
Courtesy: Yes4All

 

3. Bench press :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: Ignore Limits
Courtesy: Ignore Limits

 

4. Bicep curl :

Stand up straight with feet shoulder-width apart. Hold the barbell across your shoulders and grip it tight. Keeping your back flat and your head looking straight, squat down as low as you can. Then using your heels, come back to the primary position. While you squat downwards, lock your knees and tighten your buttocks. Cease going downwards when your hamstrings feel stretched to the maximum.

 

Courtesy: Men's Journal
Courtesy: Men’s Journal

 

5. Deadlifts :

Deadlifts are one of the most important weight-bearing exercises ever to exist. Most of the muscles in your body tend to get worked up while doing this exercise. It’s also used by people who are on a fat loss routine.

Stand up with feet shoulder-width apart and hold the barbell in your lowered arms, towards the front. Flexing the hip, bend forwards at the middle of your waist, keeping your head looking up and your back flat. Let the barbell reach towards the ground. Come back to primary position and repeat.

You can exercise for two days and then take a rest day. Combine lower exercises like squats and lunges together for a day and upper exercises for the next day. Do 12 reps of each exercise at the beginning.

Courtesy: Muscle & Performance
Courtesy: Muscle & Performance

 

5 workout techniques you can follow to tone your leg muscles

February 28th, 2019

Good looking legs signal your overall commitment to fitness. They convey that you are not only training muscles that are visible but also those that are hidden. If you are soon to leave for a beautiful beach destination or you want to look good in shorts, we have you covered with some simple workout techniques you can start from today itself! Read on to know more.

1. Squats :

Squats are one of the best exercises for the lower body. You might rarely know any person who does not know about squats as they’ve grown popular ever since ‘toned butts’ have gained importance. They target your core muscles, thighs and glutes and calves.

Method: Stand straight with legs at shoulder length. Stretch your arms ahead of you and drive your hips backward, in a motion as if you were to sit on a chair. Keep your shins vertical and bend your knees according to your capacity. Do not let your knees venture ahead of your toes. Go up and repeat.

 

Courtesy: FitnessVigil
Courtesy: FitnessVigil

 

2. Jumping jacks :

They are a set of fun and high intensity cardio workouts. Along with making your heart healthier, they also tone your legs by targeting your glutes, calves and quadriceps.

Method: Stand straight with hands on sides. Now you have to perform two actions together, first raise your hands from the sides to above your head. Second, jump and move your legs towards the sides as your hands are reaching up. Now bring your hands and legs back to the first position and repeat the process.

 

Courtesy: Muscle & Fitness
Courtesy: Muscle & Fitness

 

3. Lunges :

Lunges can be done in a forward or a backward format. They help in muscle stabilization and help gain more balance. They target the glutes, quads and hamstrings.

Method: Stand straight with legs beneath your shoulders. Then place your right leg forward without moving your left leg and lower the body, locking the knees at right angles. Go back to the first position and repeat the same with the left foot.

 

Courtesy: Men’s Journal
Courtesy: Men’s Journal

 

4. Step-ups :

Step-up is the easiest exercise in this list but very tiring simultaneously. It also acts as a good cardio regime and people are well versed with it. It targets the calves, hamstrings and glutes.

Method: Keep a bench or a small stool in front of you. Keeping your body straight, step up on the bench with your left foot first and get down. Then use your right foot first and repeat the procedure.

 

Courtesy: Avenu Fitness
Courtesy: Avenu Fitness

 

5. Skipping :

Skipping is a high intensity cardio workout that benefits the entire body. The muscles used fully are the leg muscles and hence, it does a good job at toning them. Skipping helps in calming the mind and gaining agility. Boxers use them for the same purpose.

Method: You will need a skipping rope. Stand holding the ends of the rope with it being placed behind your body. Now move it over your head and pass it below your legs as you jump over it in a circular motion. Make your jump count reach 50, in case you’re a beginner. Increase the count eventually.

 

Courtesy: Net World Sports
Courtesy: Net World Sports

 

Build those edgy muscles with these 7 simple tips and tricks

February 11th, 2019

There is not a single man on this planet that does not aspire the perfect build- the V- shaped, muscular, rugged look. We see so many guys training rigorously to achieve the ideal look and body, most of which involves building those muscles. Rome was not built in a day, and neither do the muscles develop overnight; it is a patient process. And so here are seven simple body building tips that help in ensuring that you’re in the right track while at it:

1. Base majority of the training on compound moves :

Although machines and cables are surely one way to gain those muscles, it is highly recommended to use free-weight compound exercises for achieving quicker and better results. For making huge muscles, making free-weights the cornerstone of your program is the way to go.

 

Picture courtesy: healthline.com
Picture courtesy: healthline.com

 

2. Use strict form :

Using strict form in all of your exercises ensures that the muscles that you wish to target are getting stimulated. The ones that ‘throw’ the weights up when doing side laterals or barbell curls for instance, are basically cheating themselves out of growth. Once you reach failure while using strict form, you may then stick to using momentum to a reasonable degree. Extending the set a bit further is recommended in such a case.

 

Picture courtesy: truly-amazing.com
Picture courtesy: truly-amazing.com

 

3. Don’t Overdo it :

A golden rule of any exercise for that matter. Our bodies have a limited amount of energy that it can put towards building new muscle tissues, along with an ability to recover from it. Here are some health tips for men to follow in this regard:

  • Limit training to only 4 days in a week.
  • Do not train continuously for more than 2 days. Taking a day off in between is paramount.
  • Workouts should only be for 75-90 minutes.

 

4. Eat Adequate Protein :

This is one of the body building tips that goes without saying. Protein is a very important component needed for building those muscles. Your strenuous routines are a waste if you do not incorporate an adequate amount of protein in your diet. For people seriously dedicated to this regime, at least 1-1.5 gram of protein per lb of bodyweight is required to be consumed on a daily basis.

 

Picture courtesy: maxim.com
Picture courtesy: maxim.com

 

5. Take advantage of the post-workout anabolic window :

The 60-minute period immediately after the workout is a golden period for aiding your body in achieving maximum hypertrophy. During this period, your body is not only desiring proteins and carbohydrates but also is redirecting all the nutrients towards the muscle cells. The best thing to do is to concoct a shake containing 30-60 grams of whey protein and 60-120 grams of high glycemic carbs.

 

6. Use the right supplements :

This is an optional step. It is not essential for you to consume supplements. However, if you wish to achieve quicker results, you may adopt them in your diet. Things like creatine, beta-alanine, BCAAs, glutamine, agmatine, caffeine, etc. are recommended for consumption.

 

Picture courtesy: medicaldaily.com
Picture courtesy: medicaldaily.com

 

7. Get your sleep :

Working out intensely and eating the right things are not going to cut it out for you; it is equally important to let your body do its job towards attaining what you want. Sleep is paramount for the body to work its magic. 8 hours is the golden number to stick by.

 

Picture courtesy: mensjournal.com
Picture courtesy: mensjournal.com

 

Bodybuilding tips that every aspiring macho man should know

November 29th, 2018

Bodybuilding and maintaining are probably the toughest tasks. At times it can even be difficult to maintain a perfect bodybuilding program that matches with your diet. From planning out on what days to work out and what exercises to include to deciding on what to eat and how long should you rest, it takes a lot. Sometimes individuals even feel overwhelmed and depend on the information that is readily available and apply the same for bodybuilding.

One must always remember that bodybuilding cannot be achieved instantly and requires one to be patient and dedicated for the same. Apart from this, it is also important to maintain your body shape. If unsure on how to do that, here are some bodybuilding tips that you definitely need to know to maintain your ideal physique.

1. More weight lifting :

The first and most important tip that one needs to remember is to lift more weights. No matter what techniques you use, if you aren’t lifting weight or increasing the number of weights, you won’t be building muscles as quickly as you should be. When you focus on building muscles, your workout program should be planned around lifting heavier and heavier weights.

 

Greatist
Greatist

 

2. Failure is the key to success :

Remember the rule of failure? Well, the same rule can be applied in bodybuilding too. When you think that you are failing to lift each and every set, you are actually building a mindset to work even harder. When you push yourself to get that muscle growth, you actually achieve instead of failing.

 

Live Well 360 Blog
Live Well 360 Blog

 

3. Perform exercises that work for two muscle groups at the same time :

Tip number three is to focus on compound exercise. One only has limited time to access the gym every day, so instead of wasting time on one or smaller muscle groups, focus on working two muscles at a time. Follow the rule that 80% of your workout schedule should be focused on at least two muscle groups. This way you can get the best results and you’ll even be able to lift more weight.

 

Tough Mudder
Tough Mudder

 

4. Fuel your body right :

The most important tip of bodybuilding is that you fuel your body properly right before and after the workout. Failing to get the right amounts of proteins for your body can lead your body to use synthesized muscle mass, thus leading to lack of muscle gain. These are the two most important times that you must be serious about your nutrition. For the rest of the day, one can be more flexible in terms of meals.

 

Popsugar
Popsugar

 

5. Rest days are equally important :

While ending on the bodybuilding tips, one must always remember to plan out rest days. Too many people make the mistake of training too hard, too often, while allowing too little time for their body to recover. If one doesn’t allow their body to rest before going back to the gym, they’ll just be making their body weaker instead of being stronger. One must ideally take one day off between each weight lifting workout. And by rest we mean proper rest, no cardio or no light walks or swims.

 

beach_abs
beach_abs

 

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