Best Bodyweight Exercises That Complement Fast Muscle Growth

A good muscle-building plan is not considered complete without the inclusion of bodyweight exercises. The reason behind the inclusion of these exercises is that they can easily be included with any muscle-building program whether it involves dumbbells or barbells. Therefore, it is imperative that a muscle builder knows about the best bodyweight exercises.

Although every bodyweight exercise comes with its benefits, however, there are some that are specific to muscle building. The lines below give the best bodyweight exercises that promote fast muscle growth.

1. Chin Up:

This bodyweight exercise is a great solution for building multiple muscle groups. A muscle builder who performs this exercise can experience an obvious difference in the growth of biceps and lats. To get the best results from the exercise, a muscle builder must focus on at least 50 reps of the exercise every week with variation. Moreover, using rings instead of bars is the most effective way of performing this exercise.

2. Inverted Row:

Sets of inverted row exercise performed either on rings or on bar can help strengthen the back and grow muscles in this particular region. The key to achieving effectiveness in this exercise lies in gradually increasing the difficulty level. The difficulty can be increased by holding the bodyweight at the top for a few seconds and then slowly going down.

3. Front Lever:

If there is any exercise that works best on the lats, it is front lever bodyweight exercise. Moreover, besides working on lats, this exercise is also a good option for working the abdominal muscles. For starters your focus must be to perform at least 4 sets with a 10 seconds hold using isometric holds.

4. Handstand Pushup:

A great exercise when it comes to building shoulder muscles without using weights. Moreover, compared to popular shoulder exercises such as barbell military press; it causes way less destruction and pain. However, to perform this exercise you first need to master the technique of handstand. Once you have mastered that you can go for pushups with at least ten reps.

5. Pushup:

Perhaps the most conventional bodyweight exercise with countless benefits is pushup. Compared to other exercises such as dumbbell press or barbell press, the exercise is risk free and equally effective. Therefore, when it comes to working on the whole body and making it strong, you can never go wrong with pushup and its variations.

6. Ring Fly:

A highly challenging and effective muscle building exercise for the chest region is ring fly. If you wish to build your chest muscles and do not have the weights at home, while you have a set of rings hanging from the roof, then you need not to worry about weights. Rather, its your body and the rings that will give you the best muscle growth in the chest region which you desire.

7. Pistol Squat:

You can use best muscles building supplements to give you strength to perform exercises that can build and make your lower body strong, or you can go for the alternate in the form of pistol squat. Although pistol squat may seem difficult at first, but once you master them gradually, eventually you will achieve a stronger lower body that has great balance and coordination.

Conclusion:

In a nutshell, if you know the right bodyweight exercises, then you wont need to lift weights to build muscles. However, if you still wish to lift weights, then you can easily complement the efforts by including bodyweight exercises in the weight lifting regime for better results.

 

3 Basic And Most Important Supplements Required By A Bodybuilder

The fact is no more hidden that bodybuilders use muscle building supplements to help them grow stronger and bigger muscles. There were times when speaking or use of supplements was considered a taboo, however, with the passage of time their use has become common and an acceptable practice.

There is a huge variety of healthy supplements available in the market. Each supplement has a specific purpose, therefore, every muscle builder uses a different set of supplements. The lines below give the 3 basic and major types of most effective and commonly used supplements.

1. Vitamins and Minerals:

The first type of supplement that is used by ordinary people along with bodybuilders alike is vitamin and mineral supplement. The reason why vitamins and minerals are required by the body is because the conversion of food into tissues, energy and hormones is not possible without them.

The reason why vitamins are necessary for bodybuilders is because vitamins work by enhancing the effect of proteins which eventually results in bigger muscles. Therefore, without vitamins the proteins could not perform their function, hence, vitamins are as integral for body builders as are proteins.

The function of minerals is to make sure that the correct signals are received by the brain. If the brain receives the right signal, only then will it be able to respond to the extensive weight lifting and produce testosterone hormone for muscle growth. Therefore, vitamins and minerals supplements are integral for body builders the same as any other supplement.

2. Protein:

Proteins require no introduction pertaining to muscle building. Without protein it is impossible for the muscles to grow, because it’s the components of protein that make the muscles grow. Therefore, this is the major reason why all the muscle building supplements for body builders comprise of protein.

There are different types of protein, there are the ones that digest quickly and are pure, while there are others that digest slowly and contain other minerals as well. The selection of protein supplement depends upon its concentration and the time when it is used as in before or after the workout. Protein shakes are commonly used in shaping the body.

3. Essential Fatty Acids:

Essential fatty acid consist of omega-3 fatty acids as they cannot be produced by the body on its own, therefore, they have to be consumed from food sources. The reason why essential fatty acids are necessary for bodybuilders is because they perform a variety of functions such as burning fats, producing energy, development of nerve and brain tissues, regulation of mood, production of hemoglobin, and insulin metabolism etc. For a body builder it is imperative that all the body function keep on working in a healthy and normal way in order to support muscle growth. Therefore, this is the reason why every bodybuilder must either consume fatty acids rich foods or use supplements to keep the body healthy and functioning.

Conclusion:

In short, protein, fatty acids, and vitamins and minerals are the three primary supplements that a bodybuilder requires in order to induce maximum muscle growth and get the best results from the workout.

 

Smart Eating Instructions To Assist Weight Loss

If someone tells you that you can lose weight without making any changes in your diet plan, then most probably you’ve been fooled. It is clear logic that eating is what causes you to gain weight, then how can you lose weight while eating.

Your eating habits have a big role to play when it comes to losing weight. What you consume greatly impacts the weight loss in general and the pace of it in particular. The lines below give some eating instructions pertaining to weight loss.

1. Read Labels:

The first and foremost habit you need to adapt is of reading labels. When losing weight you have to keep your calories in check and reading labels is the way of doing so. When you know about the elements that cause weight gain, you become cautious of their consumption and reading labels is the easy way of avoiding such elements.

2. Smart Snacking:

Health experts recommend snacking as a good way of preventing overeating. When you provide nutritious food to your body after frequent intervals, your belly stays full and at the time of meal you don’t overeat. Moreover, snacking also maintains the blood sugar level, a disturbance in which causes the body to store fat. However, when snacking, go for healthy snacks such as fruits, vegetables and whole grains. These are the best, nutritious and low calorie snacking options.

In addition to making your immune strong, fruits and vegetables along with whole grains also helps to lose weight. These food items are low in calories therefore, the more you eat them the more nutrition you get but with low calorie intake. Thus by eating these foods you ultimately bring down your calorie count resulting in weight loss.

3. Sufficient Eating:

The biggest mistake most of the weight loss pursuers make is of skipping meals. They think that by doing so they would bring down their calories and lose weight. The fact is quite contrary on two grounds. Firstly, when you skip meal it is natural that you will eat more in the next meal thus making skipping meal useless. Secondly, body has its defense mechanism, where when it does not receive food, it starts storing fats as a means of energy. Therefore, skipping meals is never a good option for weight loss, instead you should eat in moderation that satiates your hunger.

4. Water:

As insignificant as it may seem, drinking water helps in weight loss. When you drink water, you purify your body and give a boost to the metabolism. The more optimally your metabolism works, the more calories you burn. Therefore, when losing weight try drinking as much water as possible.

5. Smaller Portions:

It makes resisting food hard when it is placed in front of us in abundance. Therefore, to stop yourself from over eating, the effective way is to use smaller portions for eating. This way you will eat sufficiently without the need of finishing the greater left over portion.

Conclusion:

In short weight loss requires a change in your eating habits. The more your eating habits are aligned with calorie reduction, the more will you lose weight. So keep on taking vitamins and protein shakes that give you more nutrition and less calories to achieve healthy weight loss.

 

An Easy Road Map To Losing Weight The Healthy Way

As much as everyone of us wants to achieve the ideal weight, same does everyone wish to avoid the menace of obesity. With the awareness increasing, people have now started taking their weight seriously and want to be in a healthy weight region so that the diseases associated with obesity do not catch them.

In order to lose weight, one requires commitment and dedication. Both these elements are extremely necessary if you wish to lose weight, or else you will quit. The intensity of both these factors depends upon the road map to weight loss. If you have an easy road to weight loss, then you will require little commitment and dedication, however, if you chose a hard road, the more will you require these factors. The lines below give the road map to success in weight loss.

1. Balance Diet:

The first thing required for a healthy weight loss is to provide a balanced nutrition to your body. You diet plan must contain diversity in nutrients so that all the nutritional requirements of your body are fulfilled. The major nutrients you should consider making a part of your daily diet include, calcium, vitamins, fiber, protein and carbohydrates. All these when taken in the right and moderate quantity lead to weight loss.

2. Protein And Healthy Fat:

Protein sources such as fish, broccoli, egg and meat are good for fat loss. Protein help build muscles which makes the body burn fat. On the other hand, consuming healthy fats like in olive oil have also been found to help lose weight.

3. Carbohydrates:

The general practice for weight loss is to avoid carbohydrates at all. This practice is wrong. Although excessive carbs consumption can lead to gaining weight, however, as they are a source of energy you need to provide a little amount of carbs to your body so that there remains an energy balance. Therefore, limit your carb consumption but don’t avoid there consumption totally.

4. Avoid Fast Food:

Alcohol, carbonated drinks and fast food come excessive calories with no or very little nutritional value. Instead of helping you lose weight these foods are the real culprits of you being overweight at the first place. Therefore, avoid fast foods if you wish to lose weight.

5. Water:

Drinking plenty of water also helps you lose weight. The more you drink water, the more your internal system stays clean and the metabolism keeps on working properly, thus ultimately resulting in calorie and fat burn. Therefore, drink as much water as you can.

6. Green Vegetables:

Green vegetables are an excellent aid to weight loss. These vegetables are usually rich in fiber, which in addition to reducing the bad cholesterol, also helps in feeling you full for longer, thus your overall calorie intake for the day reduces.

7. Nuts:

Most of the health experts recommend the habit of snacking for weight loss. Nuts come as the best snacking option in this regard. The protein and fiber found in nuts helps you keep full for longer therefore, the actual purpose of snack of keeping you full for longer is best served by consuming nuts.

Conclusion:

In short, weight loss is not about starvation, rather its about consuming the healthy and natural energy drinks and foods so that you keep your body healthy in addition to keeping your metabolism at an optimal state where it burns calories the most.