Great Ways to Boost Muscle Mass

Adding muscle mass requires effort. It requires you to work harder, put more effort and be patient with the results. The best thing to do is to be consistent. Some will wonder if they can add muscle mass when they are skinny and yes it is possible. You neither have to cheat nor use drugs. This is because there are several other legit ways to achieve your goals. 

  • Take More Proteins

Proteins are type of foods that boost your muscle mass and this only means that you should take enough. There are myths of all types regarding proteins such as you can only eat a specific amount per serving. As you work to gain muscle mass, you will need to take more proteins. You should double your intake for better results. 

  • Lift More and Heavier Weights

Lifting weight plays a great role in building muscle mass thus should not be overlooked. The one thing with lifting weights is that you build your muscle strength. When you are strong, you will definitely be able to lift heavier weights and with this, your muscle mass will be growing. In fact you will see and feel the difference when you start lifting heavier weights. As you think about lifting heavier weights than usual, there is a specific approach that you should consider.  That is you should adjust the weight gradually. 

  • Eat More Calories

Gaining more muscle mass means that you will be going beyond the limits you have set for your body. If you have just been taking enough calories for your body size, you need to find a way to eat more calories. Calories will give your body energy and you will utilize this energy to build your muscle strength and in turn mass.  The good thing about eating more calories is that there are various strategies you can use to see this happen.

Engage in Compound Exercise

You need to engage multiple muscles when you are working out. This will help in gaining muscle mass for different parts. Be consistent with specific moves for the best results. You can engage in workouts such as deadlifts and overhead press and rows among others.

Being consistent in your strategy is a great way to see the best results. If you have been struggling with gaining muscle mass, you should not despair as there are effective ways to do so. The different strategies may not be easy but in the long run, you will achieve your goals and boost your overall health at the same time.

Why You Should Build and Increase Your Muscle Mass

Overall fitness is vital in your everyday life. As you exercise, it is important that you focus on every part of your body. Your muscles are important and that is one reason you should work to increase your muscle mass. The best and effective way to do is to include strength training in your workout routine. Building muscle mass is not only for men, but also for women.

Ways that you can Build Your Muscle Mass

Regular resistance exercises such as those that involve weight bearing are important in building your muscles mass. To ensure that your exercises are effective, it is crucial that you are consistent.

Muscle Mass Increases Overall Strength

As you age, you start losing your muscle mass and you lose a big percentage every year. When you engage in exercises that will build and maintain your muscle mass, you will be enhancing your overall strength. This will help you perform your tasks with ease and live an active lifestyle in general. Your bones will be stronger which is important as you advance in age.

You Improve Your General Health

Having a lean muscle mass improves your overall health. In the process of building muscle mass, you lower the risk of hypertension, type 2 diabetes, you burn more calories, you prevent high cholesterol, the risk of heart disease and osteoporosis as you maintain metabolism.

It’s Easy to Control Your Weight

Weight control is a big issue for many people due to unhealthier lifestyles. As you increase your muscle mass, you boost your metabolism and burn more calories. The more muscle mass you build, the easier it is to maintain weight.

You Reduce Injury Risks

Weak muscles make you vulnerable to falls as you tend to lose balance more often. Instability is reduced when you build your muscle mass as both your joints and muscles become stronger. When you are strong, it’s easy to have an independent lifestyle ad you do not have to rely to others to perform your physical activities.

There are a multitude of benefits that you get in your journey of building a lean muscle mass. It’s a way to not only boost your overall health, but also to look better. A lean body boosts your overall appearance in a great way which will also boost self-confidence. At the end of the day, you improve your quality of life which is important as you grow older.

The Benefits of Strength Training In Sports

In sports, it’s essential for an athlete to develop strength and endurance. The more an athlete goes through strength training, the more they are able to perform better.

  • You Develop Better Body Mechanics

In any kind of sport, body coordination, balance, and posture are of great importance. Strength training improves these body mechanics that are important not only in sports but also in everyday life. Training strengthens your muscles which in turn boosts your balance and coordination.

  • You Reduce Injury Risks

When one increases their resistance to injury, they are more comfortable when engaging in their favorite sport. Strength training helps in this and unlike what was earlier believed that it is harmful, this is not the case. You will not lose balance just because your muscles are weak.

It also boosts flexibility which means that musculoskeletal pain will not be a bother when one plays their favorite sport. Basically, you are less likely to be injured when you have a strength training routine.

  • Helps In Weight Maintenance And Burning Of Calories

We all try to burn calories in our bodies and strength training helps with this through boosting of metabolism. As a sports person, you need to maintain a healthy weight and playing is not enough.

As you strengthen your body through training, you will maintain a healthy weight meaning you will be more comfortable as a player or an athlete.

  • Boosts Endurance

Nothing can be compared to endurance in an athlete or a sports person. Endurance gives you the energy to press on in a competition and there is no better way to boost it than through strength training.

You increase intensity when exercising, running, playing football, cricket, and rugby among other sports. You will be active for prolonged time than you have ever been.

  • Increased Mobility


Adequate movement is a great deal for an athlete in every way. Imagine a football or rugby player who cannot run across the field? This results in a boring game and poor performance for the team in general.

There are strength training techniques that boost mobility and this increases the performance in a competition. Combining strength and good mobility will bring the best results in a player.


When you watch sports such as sprinting and rugby, you clearly see how powerful the players are. These players enjoy power and endurance at the same time. To have this kind of power, it is clear that they engage in strength training programs with some of these programs focusing on specific body parts.

The 5 best exercises, according to a Harvard professor

What is the best exercise is a very discussed topic and there are opinions for all tastes. Dr. I-Min Lee, professor of medicine at Harvard University, gives us his five recommendations in a report, Starting to Exercise, from the university.

According to the report, here are the 5 best exercises for the body.


The authors affirm that swimming could be qualified as the perfect training: it starts all the muscles of the body, at the same time as it raises the heart rate. Also, being in the water decreases muscle tension, which is ideal for individuals with arthritis


The Tai chi is a Chinese martial art that combines breathing exercises with various gentle circular movements. Several studies show that it helps reduce stress, improves postural hygiene, balance, and general mobility, increasing muscle strength in the legs.

It’s particularly good for the elderly because balance is fundamental in physical form and is something that tends to be lost as we grow older.

Strength routines

Or strength training, which includes weights, resistance bands, climbing stairs, walking up the hill, Pilates, yoga, cycling, and others. It may seem daunting, but it is a type of exercise that is imperative to age healthy, it slows down the loss of muscle and bone mass, improves postural hygiene and keeps the body at an ideal weight and flexibility.

The recommendation is to do it two or more days a week, making all the main muscles work.


Brisk walking is a splendid form of exercise, with innumerable benefits for the body. It makes the muscles of the lower part of the bodywork, raises the heart rate and minimizes stress. It also helps with joints, but without the impact that running would cause. It is perfect for those who start exercising.

The Harvard team recommends starting with 10-15 minute walks and progressively increasing the intensity and duration to half or even one hour.

Kegel exercises

Or the muscle or the pelvic floor. And no, they are not just for women. They are designed to strengthen the muscles of the lower trunk. The correct way to do them is to contact them to stop the urination, or the gases, keep them contracted for two or three seconds and then relax them, repeating ten times the operation.Kegel exercises are the starting treatment for urinary incontinence problems.

No Need for the Gym: Fitness with Body Weight Training

Gyms and Fitness-Centers. The mystical place most have signed up for, few have actually used. Whether it is that New Year’s resolution from five years ago, or the gigantic bill that convinces us that this time we won’t waste our money. But let us be honest. We all know it is hard to get started and harder to keep going. But is it really necessary to have a treadmill and 50 shapes of weights and fitness machines at our disposal in order to get in shape?

The answer is simple: NO! All you need is a little dedication and your own body weight. Here are some basic exercises that will help you burn off those undesired calories with nothing but your own kilos.

“Ass to Grass” Squats and their variations

Yes, the good old squat. Not the most fun but definitely effective and easy to add variations. Squats not only train your glutes to give you that peach butt you desire, but they help you strengthen your thighs and work on your balance.

Start with the basic squat, making sure to get your “ass to the grass”. That’s right, parallel the way down. Once you got this down, consider squat progression to build muscle. You could consider making it more difficult by adding an explosive jump or manipulating the speed. Real slow and feel the burn or explosive and get in as many squats as possible in one minute.

Push through those Push-ups

Widely feared, the push up is one of the most famous body weight exercises. If you struggle to get one done, consider alleviating the weight on your arms and shoulders by crossing your legs and putting your weight on your knees instead of toes. Gradually build up the number of push-ups and once you feel comfortable to up-the-ante, try a lower number of repetitions but with your legs straight in the typical position. Start slow and build up your strength, rather than trying to do it all at once. It is preferable to do 12 push-ups on your knees with a straight back and nose touching the flour, to doing two push-ups on your toes but only moving 2 cm down.

Plank it up

The plank is a highly effective bodyweight exercise that not only trains your abs but involves your legs, back and arms as well. Set your timer and tense your muscles. Hold that pose, shaking and counting the seconds but HOLD THAT POSE! Start low, 15-20 seconds and as always build up over time. Variations of the plank worth considering are sided planks, one leg of the ground or alternating arms.

Jump like Jack

Jumping Jacks. We did it as kids and we should continue doing it now. A full body workout, burning away those calories. Up down, up down. Arms out, legs in. And repeat. Two options to consider: Fewer repetitions – more sets or all or nothing. You could do the same as with the previously stated exercises, decide on the number of repetitions and sets and build up with time. The same old song. OR try the best mode. One minute and a maximum number of repetitions possible.

These exercises do not have to go on for hours and hours. 20-30 minutes a day of fitness can be enough to get a quick full body work out with nothing but your own kilos and a little dedication to your health.

Workout SMART with Age Appropriate Exercises

Every age group needs to have different types and amounts of exercise. The thing is that as humans advance in age their energy decreases and body deteriorates. It is important to know what exercises are important in each stage of your life.

You don’t want to over exert yourself, yet at the same time, you don’t want to have a ten-year-old child bench pressing 200 pounds and a senior with heart problems running 10 miles. Each age group has different physiological needs and exercise has always been described as the anecdote for living a long healthy life.

Kids and Teenagers

A kid’s exercise doesn’t have to be formal but it is important for them to keep active. Whether it’s joining a club in their school or doing PE (Physical Education) exercise is important for both kids and teens. As they are growing, exercise will help them to keep healthy and prevent lifestyle diseases like Type 2 Diabetes or even obesity.

Teenagers are very conscious of their weight and how they look so enrolling them in an exercise activity would not only help them to maintain their weight and be toned but to have better control of their bodies. Rather than allowing your children to play video games or watch television, encourage them to spend more time outside playing or enroll them in a sporting club.

Young Adults

Young Adults have an advantage over Adults and seniors, their metabolisms are very high and they have a lot of energy. At this age it is important to do things that would be difficult to do when older. The older you get the more your body deteriorates; your bones, muscles and strength. At this age it is important to do weight and strength training and build endurance. You should exercise for at least three hours per week to reduce the risk of certain diseases.


At this stage in your life, your metabolism has slowed and you may realize that you are gaining fat and it is becoming harder to lose the weight. Cardio is a good exercise to do and you have to watch your calorie intake. Your exercise regime should be consistent and the focus should be on not only cardio but a range of activities; balance, core and even swimming should be a focus as it helps to maintain posture.


Maybe sixty is the new fifty but at this age, your energy reserves have significantly depleted. The emphasis here should be about keeping active. Your risk of developing lifestyle diseases increase and you are likely to suffer a broken hip if you fall.

The emphasis should be on weight lifting to preserve strength and even supervised water aerobics can be a good exercise for you. Walking is also a safe exercise and at this age it is important to maintain a level of independence and continue to do activities. Even gardening is a good “sport” to keep you active, occupied and relaxed. There is no age restriction on exercise.

6 Simple Strategies to Improve Your Overall Fitness

Gym Buddies High 5Improving your overall fitness can help you enhance your health as well as feel more confident.

But before you do any work on improving your fitness, let’s first get a benchmark of where you are at by evaluating your current physical fitness level. After that, depending on how fit you are, enhancing your level of physical fitness may be as easy as starting an exercise program or possibly something more intense if you might be looking to achieve particularly high fitness goal.

Regardless of your level of fitness that you want to achieve, here are several strategies that you may use to improve your overall fitness.

Strategy #1: Set Your Goals First

Having fitness goals or a series of small goals that you’re working towards will help you to stay focused and can even help in keeping you motivated. See to it that you set your goals that are time-based, realistic, action-oriented, measurable, and specific.

Once you set your goals, you should always track your progress. Keeping track of the fitness progress is a good way to be motivated. Monitoring your progress may also make it simpler to see once you reach your fitness goals. You may track the progress in various ways.

Strategy #2: Follow a Healthy Balanced Diet

What you eat can make a huge difference in how you feel and the results. That is the reason why it is crucial to follow a healthy balanced diet as you reach all your fitness goals. Various things that you must include in your diet are complex carbohydrates including whole wheat pasta, brown rice, quinoa, and whole wheat bread. You should also include lean proteins, vegetables and fruits in your diet.

Strategy #3: Avoid Unhealthy Choices

As you are working hard to improve your fitness, it is always important to stick with healthier foods only. You must do what you can in eliminating unhealthy choices. Try reducing the intake of foods that are processed, fried or greasy, high in sugar, and have high amounts of saturated fats.

Strategy #4: Make Some Changes in Your Lifestyle

When making some changes in your lifestyle, it is important to consult your doctor first. There are people who have restrictions on exercise and diet levels based on the medical conditions. That’s why it’s best to check with the doctor before making some major changes to your activity levels or diet. If you are smoking, then stop it. The reason behind it is that smoking may interfere with all your fitness goals and this may lead to life-threatening diseases including emphysema, cancer, and COPD.

Strategy #5: Get Rid of Alcohol

Like smoking, drinking alcohol will never bring any good to your overall fitness and health. As a matter of fact, it could hinder you from achieving your fitness goals. Remember, alcohol adds empty calories to the diet and it may also cause fatigue, dehydration, and some health issues. Never consume more than a drink every day if you’re a woman and if you’re a man, don’t drink more than two daily.

Strategy #6: Always Exercise

Your overall fitness will never be the same if you exercise regularly. There are numerous exercise programs you can take for consideration today, yet for you to know what’s best for you, try consulting a physical fitness trainer. In this way, you will be guided while doing some exercises at home or at the gym.



Hard & Fast Workouts – The Best Thing Since Sliced Bread?

Three Sweaty Boot Camp Workout WomenHave you ever heard of hard and fast workouts? They are also known as High Intensity workouts. For anyone who has realised their benefits they will be spokesmen or women for this method and you will often hear claims such as – this is the best thing since sliced bread.

Why sliced bread? Well I guess it must have been a real struggle back in the day when you had to slice your own bread. I mean think about it. We can just grab a loaf of bread and make as many sandwiches as we like. If you have to think about how many sandwiches you needed to make then make twice that many slices to create the sliced bread. It would slow down your prep time and just drag out the feeding process. Sliced bread truly was a historical change. And hence now whenever there is a breakthrough this reference is often used.

So back to the hard and fast or high intensity workouts.

This simply refers to a method of working out where you subject your body to strenuous activity for a short burst of time. Think of it like a sprint as opposed to a light jog. This high intensity of the workout actually forces your body to push itself to the extreme of working out. And there are many benefits in doing so.

Weight lifters have been using this techniques for many decades now.

  • When you want to build muscle it is recommended to lift as much weight as your can in order to achieve 6-8 or even 4-6 repetitions. On the last lift you should be struggling and putting in all your effort.
  • However if you want to build strength it is recommended to lift enough weight to be doing more like 10-12 repetitions or even 8-10. Again the last sets should be pushing it out.
  • But if you only want to achieve a toning effect on your muscles then it is recommended to do long repetition sets. Sets of 15-20 or even more repetitions will achieve a toning effect. The muscle building and strength gained from these longer sets will be less noticeable but instead participants will notice a slimming effect as they tone.

As you can see from the example above the short bursts of energy needed in mass weight lifting for short repetitions actually build the most muscle. How? The high intensity workout actually puts a lot of stress on the muscles and they actually create many slight little tears in the muscle itself. After the workout your body enters a recovery stage which can last for days afterwards and this is where the muscle building occurs. As the body repairs itself it makes these muscles stronger and larger to be able to handle the next time that this is encountered.

In other forms of hard and fast workouts such as sprinting, bike riding, boxing, dancing and other intense cardio workouts this straining effect is also put on your internal organs such as your heart and lungs which are working overtime to fuel your body with oxygenated blood to carry out the activities. Also your blood pressure increases during high intensity workouts and this helps clean out your veins and arteries as blow flow is rapidly increased.

So apart from flushing out your blood vessels with a high intensity workout your heart, lungs and other internal muscles (also known as organs) are working overtime and need to enter a recovery stage. During this stage they rebuild themselves larger and stronger to handle next time. Also any other muscle that was used in the workout also goes through this beneficial stage of repair. And this is why we are now realising that hard and fast high intensity workouts are so beneficial. In fact they could be the best thing since sliced bread for the workout world.

But please take care. Pushing your body to extremes with any physical activity does carry risks. And you should always start with a light workout and work your way up to high intensity. After each workout monitor your recovery time and feeling in your muscles. The last thing we want is anyone having a heart attack while trying to strengthen their heart.