Category Archives: Hotline

Say Goodbye To A Skinny Body: How To Gain Weight Fast

Yes, it sucks to be skinny. It seems like all the world wants to lose weight and I am still trying hard to gain. It seems like the grocery stores are working against me. Everywhere, I see low sugar, low fat, and lots of processed garbage filled with chemicals. It is still important to remember that cholesterol and heart disease can cause problems even if you are skinny. It is possible to gain weight in a healthy way but only if you follow a regimen of eating balanced meals, a healthy lifestyle, and exercise that is appropriate. Here is one way to start gaining weight fast and kiss your skinny body goodbye.

Watch What You Eat

When trying to gain there are two important habits that you need to follow. You should eat food that is healthy and eats them often. You can boost your intake of calories while keeping your sugar, sodium and nasty chemical intake low. Make sure to drink lots of milk and/or fresh juice with your meals instead of drinking water. If you choose to have a protein shake with your meal, make sure to also drink water. Always eat a substantial breakfast and a hearty dinner along with a lunch that is sensible.

If you take multivitamins and drink juice that is freshly squeezed along with vegetables with your breakfast you will feel better. When you eat protein for dinner you will be able to add more muscle. Cheap snacks that are great to have on hand are nuts, granola, and similar foods. You can eat these all day long.

You will need to have lots of cheap proteins available and that includes turkey, cheese, milk, chicken and eggs. Another food that will add flavor and calories to your meal is peanut butter. It is especially great to put on a hamburger. Make sure to carry granola, nuts and dark chocolate with you so you can eat it when you get hungry. If you are having trouble taking in enough food, caramel, and hot sauce can make anything really good. If your appetite just will not budge, marijuana will give you the munchies.

No Pain, No Gain

Once you are eating a healthy diet, your body still wants to know where to put the food that you have taken in. To do this, you do not have to go out and join a gym it just takes two 10-lb wrist weights and 10 20-lb dumbbells. These are quite inexpensive and you can use them for exercises to strengthen your arms. You can also do pushups at various times during the day. It does not matter if you can only do 10 or 20 because if you do that as often as five times every day, that is a lot of pushups.

Why not go out and get a yoga mat and start doing yoga or, at the very least, start stretching. It is easy to build mass. But to build mass that is flexible and strong is something entirely different. It is very important that as you gain mass you hold onto your mobility. If not, you will just find that you are sluggish. Before you lift, always stretch by targeting a different muscle group each day. Then follow that routine with a walk, a jog or yoga. This way you will be able to gain weight without losing energy, speed, and health.

Maintain the Gain

The most critical part of your weight gain is actually the maintenance that you do afterward. The habits that you have developed need to be maintained. If instead you psych yourself out and let your routine slip you will quickly find that you have lost all your gains. Years of training can be destroyed with just two months of inactivity. So create your goals and stick to them. On days when you are feeling bored you can find different ways to change up the routine. But whatever you do, do not stop.

You should also change up the foods you eat and the exercises you do because variety is what makes life interesting. Do not let yourself become idle and, if you must miss one of your exercise sessions you can fit it in during the day. To keep your internal systems working well, you need to keep adding in the calories. Think of your body just like your car. You need to keep up with the maintenance and it will never fail you. And, most important, you need to go routinely to the doctor to catch anything bad while it can still be treated.

Comments Off on Say Goodbye To A Skinny Body: How To Gain Weight Fast

Filed under Hotline

15 Best Lean-Muscle Building

BEEF FROM ANIMALS THAT EAT GRASS.

Beef refers to meat from cattle. It has a protein content that is useful for making sinewy muscle. It also contains zinc, vitamins among other components that are valuable for your muscle.

Grass-fed cattle have more conjugated linoleic acid (CLA) compared to animals raised from conventional methods. This assists much building of lean muscle, hence doing away with body-fat.

BEETS
Beets are essential to your liver; still, they are useful for joint repair and muscle building. A compound known as betaine also known as trimethylglycine is the active components in beets. Beets do not give any boost; this assists in aid recovery.

BROWN RICE

Brown rice is essential in the digestion process. Compared to the standard white rice, digesting brown rice takes much longer time, therefore, providing energy for longer periods during the day. Apart from providing energy, brown rice is known to boost growth hormone, which is useful for developing lean muscle and shedding fat.

ORANGES

For best results, eat oranges before an exercise. They are known to encourage muscle growth and build stamina.

CANTALOUPE

Comparatively, cantaloupes contain much less fructose content and digest fast. They are best eaten when the body has a demand for energy,e.g. after fasting or after a heavy workout.

COTTAGE CHEESE

Cottage cheese contains protein known as casein protein; which digests the slowest compared to all other proteins. Because of this, casein protein can assist your muscle from being used up especially when your body lacks energy source. Opposite from cantaloupe, they are best consumed before a heavy workout or before fasting.

EGGS

Eggs are the best source of pure protein. Egg yolks contain cholesterol which is best for boosting lean muscle growth. Good news is that research has shown that cholesterol from egg yolks decrease the bad cholesterol which is normally associated with a condition called atherosclerosis.

MILK

Milk contains casein and is rich in amino acid glutamine. Animal milk has more healthy omega-3 fatty acids compared to the conventional milk.

QUINOA

Like Cottage cheese, quinoa also contains slow-digesting proteins. Quinoa is linked to growth factor 1 which is essential in lean muscle development.

WONKA PIXY STIX

They go straight to the bloodstream because they contain dextrose. Because of this, they are best for fast recovery. They are best used after a long exercise.

SPINACH

Spinach contains glutamine; amino acid essential for the development of lean muscle. Additionally, they boost muscle stamina.

APPLES

Apples do contain essential compounds called polyphenols.  There are particular polyphenols that prevent muscle exhaustion while increasing muscle strength. This property allows you to exercise vigorously for longer periods.

GREEK YOGURT.

The major difference between Greek yogurt and the regular yogurt is that it contains more protein (about 20 grams per cup) compared to 16 grams per cup in regular yogurt.
Greek yogurt is a source of casein protein.

EZEKIAL  BREAD

You may not have heard this, but Ezekial bread is one made from sprouted grains and legumes. Ezekial bread is necessary for development of lean muscles. This is because it contains all the amino acids that the body cannot produce itself.

WHEAT GERM

Wheat germ is a good source of slow digesting carbohydrates. It also contains a lot of minerals iron, selenium, and potassium. Wheat germ also contains vitamin B and branched chain amino acids also known as BCAAs.

CONCLUSION

Muscle health is of great importance in the overall health of our bodies. From the above list of foods, it is now clear that some foods are more important than others when it comes to muscle health. A common misconception that animal products are not good for your health has been clearly defined in this article. Not all animal products are unhealthy, as a matter of fact, beef and eggs have been highlighted as a major source of a protein essential for lean muscle growth. It also is now clear that cholesterol present in eggs is useful in suppressing bad cholesterol in our bodies.

Comments Off on 15 Best Lean-Muscle Building

Filed under Hotline

8 Tips For Hitting Your Peak And Maximizing Your Muscle

You’ve been lifting for a while, however, you’re a bit disappointed with your progress so far.  You haven’t achieved the shape or size that you really want to have.  You want your back to be thicker, your chest to be wider, your biceps to be sharper and your shoulder caps to be more defined.  You need to do a few tweaks.  There are many similarities between size and strength training.  However, there are some specific things that you can do in order to maximize your hypertrophy workouts.  Here are eight tips for you to try to increase density, shape, and muscle.

For Size Do Supersets

Supersets are when you pair two exercises together and then do them back-to-back without any rest in between them.  The best thing is to perform supersets using antagonist muscles such as triceps or biceps or hamstrings and quads.  Supersets work really well for increasing the size of your muscles because they help with releasing testosterone, which is critical for building muscle.

Another benefit of supersets is they also good for enhancing hypertrophy because they are higher-intensity workouts.  It forces your muscles to adapt to low rest and extra sets.  Because your muscles have to work so hard, they have to adapt.  The adaptation results in your muscles increasing in size.

You can also do superset compound exercises.  However, performing compound movements isn’t always the best thing to do if you want a defined and refined appearance.  They are good for building mass and strength but use isolation movements if you want a bodybuilder body.

Add-On High-Rep Isolation Movements

Complete your workout by performing some high-rep isolation movements such as hamstring curls, leg extensions, lateral raises, triceps extensions or biceps curls.  It’s an excellent way to increase blood flow overall to your muscles.  Your appearance will be more defined as you are lifting.  However, it also brings your muscles all the essential muscle-building nutrients they need.

When you do high repetitions during your workout, it causes glycogen depletion.  Your body increases how much glycogen is stored in your muscles to compensate, which makes it possible for you to perform at higher levels the next time that you work out.  You will eventually be able to store addition muscle glycogen.  This can increase your size even further.

Use a Pre-Workout Supplement

Over the years, supplements that are intended to be taken prior to a workout have changed.  All-encompassing cocktails are some of the better ones that help with maximizing your muscles.  A majority of this type of supplements focus on stimulant effects that will blow you away.  If they help with training harder and focusing better, then the cognitive enhancers may be very advantageous to your workouts.

Most pre-workout products, in addition to helping you with getting into the zone, also contain ingredients that directly help to reduce fatigue and affect your muscles.  Creatine is usually one of those ingredients, which supplies the necessary phosphate to fuel the anaerobic activities that you perform in the gym as well as increasing your muscle volume.

Decrease Your Rest Periods

Whatever you can do to make your body work more over shorter periods of time will boost your muscularity.  It forces your body to adapt to having to do more work in a shorter amount of time.  Rest reduction, like supersets, pushes large quantities of blood through your muscles that are working.

When you decrease your workout rest period, it will spike your metabolic rate and increase vascularity.  When your metabolism is increased, even after you are finished with your workout session, your capacity for burning calories and fat will be increased.  Carrying a lower amount of body fat is one secret to appearing bigger.

Add-In Drop sets To Your Workouts

During a regular set, when you reach the point of failure, your muscle fibers are not able to move the weight because they are too fatigued.  However, that doesn’t necessarily mean you are completely wiped out.  Any technique that you can employ to extend your set by reducing the load immediately will keep training your muscles, including tired muscle fibers.

To perform drop sets, use your standard weight to do one set.  Once you finish that set, immediately drop five pounds of weight and perform another set.  After you have completed the second set, drop the amount of weight again, then perform a final and third set.

Drop sets are great for finishing your workouts.  When you perform them correctly you may need to be peel off the floor of the gym.

Avoid Excessive Amounts Of Cardio Exercise

In general, hypertrophy/strength athletes and endurance athletes are on opposite sides of the spectrum.  Not too many people are able to master both of these, and it can be too much to expect your body to be able to adapt to two different stimuli with opposite needs.  If you aren’t sure about this, compare the bodies of short distance sprinters with marathon runners.

Intense cardio sessions such as HIIT work well for maintaining your muscularity.  If you want to add cardio as part of your training regimen, your best bet is probably intervals.  This kind of training forms the base of metabolic conditioning without taking away from your muscularity.

You don’t need to worry about this.  Studies have shown that mile times can be improved by training at a distance of only 400 meters.  Steady-state cardio should be avoided.  It won’t help you increase the size of your muscles.

Extend Your Sets

Volume is important for hypertrophy.  When you extend your sets as long as you can, it forces your body to use fuel continuously and recruits new muscle fibers constantly to assist the muscles that are fatigued.  When more motor units are involved in each of your sets, your muscularity can be improved.

Focus On Your Recovery

When you are at the gym, train hard. However, don’t impair your progress by under-resting, under-eating or over training.  If you are unable to muster the same amount of intensity, energy, and strength for each workout, then you need to rest longer in between your workouts.

If your muscles do not get enough rest, you cannot expect to achieve muscularity.  Your muscles need to have time to recover as well as grow.  The best way to build your body is through adequate sleep and a sufficient amount of food.  You won’t gain size if you don’t get enough rest.

Comments Off on 8 Tips For Hitting Your Peak And Maximizing Your Muscle

Filed under Hotline