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Muscle growth is the key to getting lean – period!
Today we are going to discuss the secret strategy to lean muscle gain.
Time Under Tension:
Time under tension (TUT) is a researched training principle that incorporates longer contractions when lifting weights that maximize muscle break down. Remember, to build muscle you must first strategically break down the muscle. Afterward, you must provide the proteins, nutrients, and recovery for the muscle to develop. With TUT you are essentially working the muscle twice as hard, and this is how it’s performed:
Research shows that slowing down the eccentric (lengthening) phase of each repetition creates more stress on the muscle, which equates to more muscle breakdown when compared to a quicker conventional repetition. It’s all about making the muscles work harder. With TUT you are prolonging the lengthening (eccentric) phase of contraction. Which means you are prolonging muscle breakdown.
In every repetition, you have a concentric (shortening) and an eccentric phase. For example, on a squat, on the lowering phase you are stretching your glutes (eccentric), and on the return to standing phase you are shortening (concentric) the glutes. Shoulder press example: When pushing the weight up, you are shortening the muscle (which should take 1 second), and on the lowering phase you are stretching your shoulder muscles (eccentric), which should take 4 seconds.
The 4-second count eccentrics should be used in combination with a 1-second pause at the bottom and a 1-second concentric contraction. Therefore, a 4 second eccentric with a 1-second pause at the bottom/top end of each repetition followed by a 1-second concentric contraction x 10 reps mean each working set should be roughly 1 minute in length.
When compared with a conventional set, TUT sets are approximately twice as long which means twice the muscle break down. Try incorporating TUT sets into your next workout for a real shock!
This training strategy is implemented in both the GET RIPPED AND GET BIG Programs in Menstrong.com Check our programs to get gainzzz!
Guys who workout usually have workout goals that are aesthetically based. Today we discuss 3 REAL workout goals all guys should be thinking of!
The gender differences in physical activity participation are enormous. Though the participation is higher in males, a whopping 87% of the male population still does not pursue physical activity daily. This poses a great risk of obesity and the related ailments.
These three fitness goals should be on your list whether you are a newbie or oldie to the world of physical fitness.
Cardio aims to improve health by strengthening the cardiac muscles. Regular cardio improves heart and pulmonary health, increases stamina and HDL levels and decreases LDL levels. Consider joining Menstrong.com to gain access to well planned out workout training system!
- Jumping Rope at a moderate pace burns 10-15 calories every minute. With low financial investment and higher control, it improves agility and bone density.
- Planks burn stomach fat and strengthen your shoulders and back.
Here is a workout video that you can follow:
Strengthening Back Muscle
31% of men are prone to lower back pain which hinders their ability to conduct day-to-day activities. Prolonged back pain from stress and physical strain can lead to inflammatory conditions such as arthritis, osteoarthritis, and spondylitis. People frequently undermine the lower back while they continue to work on their upper back. This 25-minute video will help you strengthen your lower back and give you a list of do’s and don’ts for taking the first step.
The prevalence of hypertension in men in 2010 is 31.65 per 100,000 worldwide. The results were published as per a literature review of epidemiology studies conducted between 1990-2010. WHO recommends a moderate aerobic activity of 150 minutes per week or 75 high-intensity work out for adults. Following are some exercises available at the disposal:
- Jogging or brisk walking, a moderate activity that sets the tone for increasing endurance will definitely help you in embracing a full-fledged exercise schedule
- Swimming combats overheating and is easy on the joints. It improves circulation which, in turn, curbs high blood pressure.
- Active sports such as tennis, badminton or basketball strengthens the heart over time. However, existing hypertension patients must seek medical attention and regular monitoring while pursuing active sports.
Fitness comprises of both mental and physical aspects. You will witness the change for yourself in you as you progress on your journey. Start your journey today at Menstrong.com
Determination doesn’t come easy especially with the pain that hardcore workout sessions entail. But just in case you were wondering how to handle the searing pain, here are 5 pro post-workout tips:
Let your body cool down
Cooling down doesn’t mean rushing to your car and getting home after a grueling gym session. Do some light cardio to cool yourself and it will kickstart the recovery process for you. No need to do it for too long, only five minutes of light cardio is enough to cool your body.
A lot of metabolic waste products cause the searing pain that we all often feel after working out really hard. Make sure that you personalize the cardio and other cooling down activity to your exercise sets’ intensity. For example, after an upper body workout, use a lightweight machine to cool down your upper body.
Post Workout is fantastic for men who grow all bulky but lose flexibility with the expanding physique. Stretching can really help you manage your range of motion.Moreover, it will relax your nervous system; help you feel rejuvenated while helping your muscles move around better. But remember to be gentle to your body as a hard stretch may strain a sensitive part of your body.
Try more diaphragmatic breathing while stretching for best recovery results.
Drink more water
The most natural way of our bodies of cooling down is sweating. So, when the body starts losing all the hydration, the responsibility of rehydrating really lies with you. Make sure that you drink sufficient water and getting enough fluids in your body post the session. You may even end up losing your bodyweight in sweat and cardio will give you the most perspiration.
Help your body regulate your temperature with ample hydration and also keep your joints flexible with sufficient lubrication. Moreover, rehydrating can help you handle constipation.
Get your daily dose of protein
Most trainers will recommend you to take sufficient protein before the workout. But consuming a watched dosage of protein supplement post the workout can really help you repair your damaged muscles.
Consistent feeding, protein intake, and amino acids will help you heal well even after the hardest workouts. However, do confirm with your trainer regarding the protein supplement based on your body size, workout goals, workout phase, etc.
Get Enough Sleep
If you workout late in evening, then make sure that you manage your diet routine well. Don’t go home crashing on your sofa as soon as you enter the home. Build a persistence routine for your body but make sure that you get enough sleep to recover. Working out at any age without the necessary protocols can strain your body.
Join menstrong.com for a full complete workout plan filled with workout tricks, diet plans, and guarantee results!
You need commitment! #simple
Mention commitment in a sentence, and you’ll have most guys and girls thinking of relationships and marriages.
But that’s not what we are going to do today. We are going to discuss how commitment can change your life.
I chose ‘commitment,’ and it turned my life around. I committed to a noble cause, the cause of removing all disempowering and toxic habits from my life.
It hasn’t been that long, but I noticed how much cutting myself from these habits has empowered me.
In the beginning, these commitments seemed hard. So naturally, I looked for support and joined some online groups. I found that we were all in this together and I had come a long way to give up now.
I have often read people saying that if you fail once, don’t stop, keep trying.
But think of this way: What if I follow a no-carb diet but slip and eat a cheeseburger on the 11th day? A guilty me would go back to the no-carb diet post the slip but what if I slip again?
You can’t take a break from your commitments on weekends or every 10 days. There are no vacations from commitments.
Slipping, following the routine, slipping again, back to the routine; no that doesn’t work. What do you think this vicious and perpetual cycle of slipping and routine will do?
Keep you from reaching your goals.
You or I don’t have to be so hard on ourselves because we slipped. But we can’t move over and over again.
Nor should we accept these little failures and motivate ourselves to move past them. No, don’t hold on to them but commit to never fail like that.
The key is to accept commitment wholeheartedly and never cave into the temptations.
Say no to almost
No one likes scoring the second position. So, why accept the almost everything.
Would you eat an almost cooked steak? Then why accept almost successful?
Commitment is scary. But the lack of commitment is what’s keeping you and me from getting where we want to be.
You must be strong, and you will find absolute power in commitment.
If you are going through hell, keep going!! Stopping in mid-way won’t serve the purpose!
This statement is more or less apt for CrossFit enthusiasts. In CrossFit, rigorous exposure to intense exercises makes this particular exercise challenging. CrossFit isn’t just about any layman; instead, it is for those who are passionate, energetic and excited to hit the gym. For such folks, hitting the gym ain’t about just losing the fat, shaping the body and a good physique, it is more about being passionate about the workout session that you can subject your body too.
Specific Dynamics of CrossFit
Being driven by Mob’s emotion and adrenaline rush and the necessity to amend things, no matter what cost they come at. These are two aspects juxtaposed for CrossFit training. It isn’t for everyone, if you have heard this statement, consider it Biblical, as it is that way around.
For most, CrossFit might be hard because it is tough, but it isn’t that way. CrossFit is not at all harsh; it is beyond explainable terms in words. It is more or less an emotion and fortitude of mind to do the stuff.
Why Do Not Many People Prefer to Get Enrolled in CrossFit?
Well, the reason is simple, and more or less, bank on target, you don’t have the balls to endure the rigorous wear and tear. In the CrossFit exercise, the individuals go through tough training sessions. Performing repetitive activities without rest wear and tears the muscle In most cases, muscle tears become grotesque. At the same time, with the Cross Fitters, the possibility of developing rhabdomyolysis is more.
It is a situation, in which the muscle fibers break down with a release in the bloodstream, and from there, they go to the kidney. At times, it becomes difficult for the organ like kidneys to filter bouts of fibers and hence kidney ailment gradually occurs.
How Does the Fraternity of Cross Fit Survive?
The fraternity of CrossFit built on resistance, willpower, and determination, shapes the health fraternity. In the training program, trainees get challenging exposure to a new way of building and developing muscles. The Cross Fitters are a different niche altogether. The only fuel that keeps them motivated is loud cheers of the comrades, the passion for standing unique and never-ending willpower.
A Word of Caution: Not for Those With A Weak Will Power: CrossFit Defying The Standard
Cross Fitters are Unique, and They are Different, and They are Resilient.
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PRE-WORKOUT VIDEO: Kendrick Lamar – Big Shot (ft. Travis Scott)
Back with another hard-hitting pre-workout video for all the gymsters out there! Be sure to subscribe to our videos to get notified of when we drop the next pre-workout video for you guys! let’s get it!
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Avoid large portion sizes
American restaurants are particularly infamous for large portion sizes. Whenever eating out, it is best to eat until you are satisfied. Just because you have been served, does not mean you have to eat it.
“Healthy desserts” are not healthy
Gluten-free Desserts, vegan desserts or otherwise are not healthy. Just because they are marketed healthy it does not ensure that the calorie count is on the lower side of the scale. Vegan desserts are probably the biggest myth of keto diets.
What to do after a cheat meal?
There is no room for feeling guilty about cheat meals unless they are occasional. All you must do is back it up with hydration and high-intensity workout when you hit the gym. It is best to not hold the practice of gorging every week. A simple trick to achieve this is by practicing to eat the same thing on Monday as you would do during the weekend.
Relish Your Meals
Be grateful for the food on your plate. Chewing your meals properly and eating slowly also ensures proper assimilation and absorption of the nutrients during digestion.
Salads are complete meals
Salads with their fiber and protein content deliver a punch. With a lean cut of meat, lots of roughage and vegetables, they lower the frequency of hunger pangs during the wee hours that has the potential to derail your diet.
Pay Attention to your Food
Map the energy in your body after meals. Experiment and hit that sweet point. What kind of meals is making you energetic? Is it a salad? Is it a protein shake? Read your body’s reactions and plan your meals accordingly.
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Without sleep, what are you?
Honestly, one cannot emphasize enough on how sleep affects your health. Read more to find out how.
Sleep’s Correlation with Weight Loss
Lack of sleep encourages untimely hunger pangs, increase in appetite and in turn, weight gain. This occurs because of the simple imbalance of two hormones in the system, ghrelin, and leptin. Ghrelin, on the one hand, results in hunger with a special affinity towards carbohydrates. Leptin, on the other hand, inhibits hunger. Now, how sleep affects your health is a slight shift in your sleep-wake cycle causes the levels of ghrelin in your body. This subsequently leads to increase in carbohydrate intake which when converted to fat can result in weight gain.
Sleep’s Correlation with Muscle Gain
The weekend warriors struggling to achieve the perfect six pack need their sleep too. Both duration and the quality of your sleep are key factors to muscle gain. Lack of sleep increases the cortisol levels in your blood. The cortisol levels initiate a catabolic cycle leading to the breakdown of your precious muscle. This process simply puts you back to square one. Wondering how to increase the rate of muscle gain? Do this. As little as 20-40 gram of good quality protein before bed can both decrease the rate of muscle breakdown and promote amino acid synthesis.
Sleep’s Correlation with Your Overall Well-being
Sleeping habits directly affect your mental health and sleep deprivation increases chances of clinical depression and anxiety. It affects your glucose tolerance levels which can lead to a higher risk of diabetes and obesity. Sleep deprivation, irrespective of whether acute or chronic, shows signs through your behavior. From decreased attention span, inadequate concentration in achieving results in simple tasks and memory retention, the consequences are indeed severe.
To reach the adequate amount of sleep required, simple everyday tricks are best practices. Setting a bed-time routine, meditation, limiting alcohol or caffeine intake are recommended. Within weeks of a set bedtime routine, you will experience the changes of how sleep affects your health in a positive way. Waking up tired is never an option!