muscles – Health Save Blog https://healthsaveblog.com Total Care. Inside and Out. Sat, 22 Feb 2020 09:12:03 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.1 https://healthsaveblog.com/wp-content/uploads/2018/04/cropped-health2-1-32x32.png muscles – Health Save Blog https://healthsaveblog.com 32 32 42849792 A Definitive Guide to Building Muscle Naturally https://healthsaveblog.com/a-definitive-guide-to-building-muscle-naturally-12/?utm_source=rss&utm_medium=rss&utm_campaign=a-definitive-guide-to-building-muscle-naturally-12&utm_source=rss&utm_medium=rss&utm_campaign=a-definitive-guide-to-building-muscle-naturally-12 https://healthsaveblog.com/a-definitive-guide-to-building-muscle-naturally-12/#respond Thu, 01 Mar 2018 15:55:44 +0000 https://healthsaveblog.com/?p=9076

When it comes to training for better health, and well-being, many gym-goers have a person in mind that they aspire to look like. Packing on some serious muscle to fulfill your body goals, however, can be quite a challenge, even with an inspiration in mind. Luckily, putting on muscle doesn’t have to be the headache […]

Continue Reading: A Definitive Guide to Building Muscle Naturally

]]>

When it comes to training for better health, and well-being, many gym-goers have a person in mind that they aspire to look like. Packing on some serious muscle to fulfill your body goals, however, can be quite a challenge, even with an inspiration in mind. Luckily, putting on muscle doesn’t have to be the headache you may think. Here’s our guide to building muscle naturally and leave the “s” word where it should be – on the shelf and away from the gym! Let’s begin where any underpinning principles of building muscle naturally should: nutrition.

Nutrition. When looking to build muscle mass, your body needs excellent nutrition that includes the right amount of calories. You wouldn’t expect a plant to grow without feeding it! However, this does not mean carefree eating and consumption of calories but instead eating more healthy fats and proteins. Over 3,000 calories can be a starting point if paired with the right workout routine that can adequately burn and regenerate these calories. Include more carbohydrates than fats as well as high protein intake. This is harder than it sounds and the idea is to teach yourself how much it takes to grow – the natural way. You can fine tune your intake at a later point and adjust your diet to avoid gaining fat. Eating is a skill and believe it or not, your body needs to get used to a hypercaloric diet.

Keep in mind that calorie intake won’t be the same for everyone. Some people will struggle to eat as much as expected while others will eat what is needed but won’t be able to burn it properly, potentially causing fat weight gain. However, if you are not a big eater or if you struggle to access this amount of calories during your busy day, then read on for your next top tip.

Supplements

If your hefty diet is on point and the calories are there to be consumed, then supplements will boost this progress to no end. Furthermore, if you’re not maxing these calories and you haven’t got the time or access to this amount of intake, then here’s another place where supplements can be your friend. Adding supplements to your diet can really transform your progression towards naturally building muscle. Whey protein is a classic supplement to help meet your required protein intake but also to help support, rebuild, and recover muscle mass when training and exercising. Creatine monohydrate is also a must as well as multivitamins. In addition, caffeine or coffee can give you a great pre-workout boost before hitting the gym. Lastly, natural testosterone booster supplements can push your body forward and help with adding those stubborn extra pounds of muscle mass.

Workout

There’s no possible way to gain weight without the right workout regime. Exercise and workout routines need to be specifically in tune to your goals, and if your goal is to build muscle mass naturally, then you need access to volume training. This requires lifting heavy objects, however, we don’t necessarily mean strength training but instead lifting heaving things over and over again. This repeated volume training means lesser weight but higher reps.

Another exercise tip is to focus on using compound movements and exercise during your workouts. These are your squats, deadlifts, bench press, and overhead presses. Find out what your one rep max lift is and use weight that is around 70% of this with high reps. Aim for six rep sets of one exercise and hit around 8 to 12 reps for each set. If you can do more, then increase the weight. If you’re only pushing out 3 or 5 reps, then lower the weight. This way you are aiming for hypertrophy training where gaining muscle mass is actually the primary goal.

Recovery

Let’s go back to nutrition, the staple to the muscle-building process. If you’re not feeding your body, it will be very hard to recover after a hard workout and ever more difficult to get up the next morning ready to workout again. Lots of rest and recovery will help you grow and build muscle. Training with plenty of volume and weight three times a week is a requirement. The rest of your time should be spent eating well, sleeping, and relaxing as much as possible.

As we all know, taking steroids helps bodybuilders pack on muscles in super quick time. Give the terrible mental and physical consequences of using steroids, it’s unquestionably better for your overall health to stick to a plan where you can gain muscle naturally. Plenty of natural bodybuilders who train just as often and as hard are reaping the rewards of the above process, so stick with these tips and you’ll be on your way to the body you’ve always wanted in no time.

Continue Reading: A Definitive Guide to Building Muscle Naturally

]]>
https://healthsaveblog.com/a-definitive-guide-to-building-muscle-naturally-12/feed/ 0 9076
Checkout Recipe for the best pre workout for 2015 https://healthsaveblog.com/best-pre-workout-for-2015/?utm_source=rss&utm_medium=rss&utm_campaign=best-pre-workout-for-2015&utm_source=rss&utm_medium=rss&utm_campaign=best-pre-workout-for-2015 https://healthsaveblog.com/best-pre-workout-for-2015/#comments Wed, 01 Apr 2015 14:12:11 +0000 http://healthsaveblog.com/?p=3729

Recipe for the best pre workout for 2015 If you are committed to working out regularly, there’s a good chance that you are also committed to getting the most of out of your workout, right? Pre workout supplements can help. Whether you have used pre workout supplements before or not, it’s important to ensure you […]

Continue Reading: Checkout Recipe for the best pre workout for 2015

]]>

Recipe for the best pre workout for 2015

If you are committed to working out regularly, there’s a good chance that you are also committed to getting the most of out of your workout, right? Pre workout supplements can help. Whether you have used pre workout supplements before or not, it’s important to ensure you are taking the right ingredients, in the right amounts, for maximum benefits. Think of it as following a recipe. If you don’t have the right ingredients in the right amounts, the resulting dish won’t turn out as you envision. So, what’s the best recipe for getting the best pre workout of 2015?

If you’re like most people, your pre workout regime is lacking in many of the important ingredients your body needs to perform at peak levels during and after your workout. Of these, there are three that are the most important: citrulline malate, betaine and creatine. Together, these substances work to give the body a boost in many ways, such as building muscle, increasing endurance and power. The key is to find a supplement that provides adequate amounts of these substances in each dose. Let’s look at each of these substances in turn and examine what they do for your body and why they are important ingredients in your pre workout recipe.

Citrulline malate

This amino acid helps to not only improve your body’s performance during your workout but also your muscle’s recovery afterwards. That means that you can do more repetitions during your workout, giving you more bang for your workout buck. How does it do this? By increasing the amount of adenosine triophosphate, or ATP, available to your muscles. ATP is a fuel source for your muscles and the more readily available stores of ATP your muscles can access, the better – and longer – they will perform. Citrulline malate also helps to reduce levels of lactic acid in the muscles post-workout, which helps reduce muscle soreness.

Betaine

Betaine is a very useful ingredient in pre workout supplements because it helps in increasing performance as well as building muscle mass. It also helps in bolstering endurance and allowing you to do more repetitions, making for a better, more effective workout.

pre workout

Creatine monohydrate

Creatine monohydrate is another essential ingredient in the best pre workout recipe. It, too, increases ATP levels in the body, which helps fuel the muscles and increase performance. It also helps to bolster your overall strength during your workout, allowing you to safely push your body to workout harder and more effectively.

If you are looking to have the best workout possible, it’s important you start with a good pre workout recipe for your supplements. And to ensure you have the desired outcome at the end of your fitness journey, you need to be sure you are putting in the right ingredients into your body from the beginning. Because just like in cooking, if you don’t have the right ingredients, you’ll never get the right result in the end.

Continue Reading: Checkout Recipe for the best pre workout for 2015

]]>
https://healthsaveblog.com/best-pre-workout-for-2015/feed/ 1 3729
What you need to know about Physical Therapy https://healthsaveblog.com/physical-therapy/?utm_source=rss&utm_medium=rss&utm_campaign=physical-therapy&utm_source=rss&utm_medium=rss&utm_campaign=physical-therapy https://healthsaveblog.com/physical-therapy/#comments Wed, 05 Jun 2013 19:18:20 +0000 http://healthsaveblog.com/?p=1390

Physical therapy is an ancient method of treating diseases and a very effective and efficient way to treat them without the use of medicines. It is basically treatment of pain, disease, or injury by physical means, and is also termed as “physiotherapy”. Physical therapy or physiotherapy is a branch of rehabilitative medicine aimed at helping […]

Continue Reading: What you need to know about Physical Therapy

]]>

Physical therapy is an ancient method of treating diseases and a very effective and efficient way to treat them without the use of medicines. It is basically treatment of pain, disease, or injury by physical means, and is also termed as “physiotherapy”.

Physical therapy or physiotherapy is a branch of rehabilitative medicine aimed at helping patients maintain, recover or improve their physical abilities. Physical therapists study medical science subjects, including anatomy, neuroscience and physiology in order to acquire the health education needed for prevention, diagnosis, treatment.

It is a very important knowledge which everyone should know of, because in many cases physiotherapy can be given as first aid. And it is something easy to learn and if learned properly every home can have a doctor at times of emergencies. It is something that just requires patience and skill and just imagine the treatment can be done without spending a single penny!

But a very important thing that can be taken as “statutory warning” is that if done in a wrong way it can sometimes prove to be disastrous and painful as well.

physical therapy

According to the Chartered Society of Physiotherapy, UK:

“Physiotherapy is science-based, committed to extending, applying, evaluating and reviewing the evidence that underpins and informs its practice and delivery. The exercise of clinical judgment and informed interpretation is at its core.”

Physical therapy helps people get back to full strength and movement in key parts of the body after an illness or injury. Physical therapy doesn’t just help a person rebuild strength and range of motion, though — it also can help someone manage pain, whether that pain is caused by bad posture, an injury, or a disease like arthritis.

There are different types of physical therapy.

These may include:

1: orthopedic,

2: acute care,

3: post-operative care,

4: cardiovascular and pulmonary rehab,

5: lymphedema management, wound care, and

6: neurologic rehabilitation.

Five common areas of specialization in physical therapy are:

1: Cardiovascular and pulmonary rehabilitation physical therapy:

This deals with patients who have a disease or disorder of the heart, patients with pulmonary problems and circulatory system. Helps people who have just recovered from a heart attack, bypass surgery or chronic pulmonary diseases.

2: Orthopedic physical therapy:

The orthopedic physical therapist treats injuries and disorders of the musculoskeletal system. In simple words it deals with problems such as sports injuries, post operative joints, amputations etc.

3: Pediatric physical therapy:

As the name suggests, pediatric physical therapy deals with treating children with various diseases and disorders like e.g. Cerebral palsy.

4: Neurological physical therapy:

This kind of therapy is mainly concerned with the disorders in our nervous system. It includes disorders like stroke, walking disabilities, vision impairment, Alzheimer’s disease, paralysis etc

5: Geriatric physical therapy:

Geriatric physical therapy basically aims at physical disorders in older adults. It treats diseases such as Arthritis, Osteoporosis, Cancer, Joint replacement, Balance problems etc

When Last did you try out Physical Therapy?

Continue Reading: What you need to know about Physical Therapy

]]>
https://healthsaveblog.com/physical-therapy/feed/ 14 1390
Five facts you need to know before saying HELP ME DIET https://healthsaveblog.com/help-me-diet/?utm_source=rss&utm_medium=rss&utm_campaign=help-me-diet&utm_source=rss&utm_medium=rss&utm_campaign=help-me-diet https://healthsaveblog.com/help-me-diet/#comments Mon, 03 Jun 2013 13:47:38 +0000 http://healthsaveblog.com/?p=1353

Five facts you need to know before saying HELP ME DIET Can you help me diet please? is the question on everyone’s mind nowadays. But Dieting does not necessarily mean starving. It is one way of staying healthy and keeping our body fit. People who are obese find an easy solution in going on diet, […]

Continue Reading: Five facts you need to know before saying HELP ME DIET

]]>

Five facts you need to know before saying HELP ME DIET

Can you help me diet please? is the question on everyone’s mind nowadays. But Dieting does not necessarily mean starving. It is one way of staying healthy and keeping our body fit. People who are obese find an easy solution in going on diet, without knowing proper way to do it. Dieting in other words mean healthy eating and it is quite simple unlike according to the articles published in dieting books, newspapers and health magazines. Here are five facts which you should consider before saying Help me Diet:

  1. Have a plan and set an achievable target:

    Dieting helps you keep a check to your body diseases like diabetes, obesity, heart diseases etc. Therefore, it is vital to set a diet which will cater to your nutritional needs according to your body. If you are a vegetarian, then you will have to take meals of more nutritional value than a non-vegetarian diet.  Processed foods should be avoided in any cost. Set small targets so that you can achieve it and most importantly stick to your plan.
    Help Me Diet

  2. Dieting doesn’t fix all:

    Most people think that dieting is the only solution for reducing body fat, but its all about healthy eating. An assessment should be made on which type of diet your body requires and then you have to maintain on that diet.

  3. Is diet plan safe and meeting your body needs:

    Going to a family doctor or nutritionist is always a better option. A nutritionist also helps you meet your body needs and will help prepare a diet chart according to our food habit. He can also prepare a supplementary diet based on a proper blend of calcium and protein rich food. You should also be aware of the nutritional value of foods which are taking.

  4. Do appropriate exercises:

    Exercises play a big role in keeping your body fit. Dieting is only effective if you fine tune your body by doing proper exercises to reduce fat and cholesterol. Joining a fitness centre or gym is a better option when you are on the diet. This will help you to get your body in fine shape in a short time.

  5. Missing meals will not help:

    If you are thinking of skipping your breakfast or lunch in order to make yourself slim, then you are making a big mistake. The meal skippers actually eat more as they eat one time. Most of the time they eat junk foods like chips and oily fried foods, which is a big reason for obesity. It also affects the brain which becomes dull.

Losing pounds can be a really difficult task if you don’t practice your daily routine rigorously. Eat green vegetables, avoid processed foods and stay fit to get a nice body by dieting. As it said no diet can make you healthy, it is just about eating healthy and staying fit.

Continue Reading: Five facts you need to know before saying HELP ME DIET

]]>
https://healthsaveblog.com/help-me-diet/feed/ 7 1353
Muscle Building Strategies That Won’t Make You Gain Fat https://healthsaveblog.com/muscle-building-strategies/?utm_source=rss&utm_medium=rss&utm_campaign=muscle-building-strategies&utm_source=rss&utm_medium=rss&utm_campaign=muscle-building-strategies https://healthsaveblog.com/muscle-building-strategies/#comments Fri, 31 May 2013 09:06:33 +0000 http://healthsaveblog.com/?p=1335

Muscle Building Strategies That Won’t Make You Gain Fat We all want more muscles right? But a muscly body only looks good if you have a nice low level of body fat so that those nicely toned muscles show through. Unfortunately, gaining muscle at the same time as losing fat (or vice versa) is virtually […]

Continue Reading: Muscle Building Strategies That Won’t Make You Gain Fat

]]>

Muscle Building Strategies That Won’t Make You Gain Fat

We all want more muscles right? But a muscly body only looks good if you have a nice low level of body fat so that those nicely toned muscles show through.

Unfortunately, gaining muscle at the same time as losing fat (or vice versa) is virtually impossible, or at least difficult (more difficult the leaner you get too). If you want a muscly physic without added fat, it can be rather frustrating, and it’s certainly not going to be quick…

Fortunately, I’m not one to accept the inevitable and neither should you be. If you want to pack on muscle without adding fat, here are a few strategies to consider:

Before reading This make sure you have read : 5 ways of Building Muscles the Right Way

Intermittent Fasting

To gain mass you need a surplus of calories, this much we already know, but timing can play a role too. Your body will be more focused on muscle synthesis 5 hours after a workout than 24 hours after it.

Fasting has been shown to be more muscle sparing than a calorie deficit and by alternating between fasting and eating a calorie surplus you can actually gain muscle and then cut fat.

A common strategy is to fast in the morning before a workout. Eat pre-workout and then eat a calorie surplus in the hours after a workout right up to bed time. Then fast the following day to maximise fat loss whilst sparing that muscle.

building muscles

Take Your Time

People make the mistake of thinking that to gain muscle they need as many calories as possible. But your body can only build muscle so fast and as soon as you start consuming too many calories for your body to put into muscle creation, you risk them being stored as fat.

In other words, trying to rush the process will just mean that you add extra fat unnecessarily.

Try to keep your calorie surplus at an optimal level and aim for only an extra pound of muscle each week. Remember that what is most important is the ratio of muscle to fat.

Fasted Training

Fasting has been shown to increase levels of testosterone in men and therefore, fasting prior to a workout can be a good way to force your body to build more muscle.

Of course training on an empty stomach can cause you to run out of energy sooner too, so this tip isn’t for everyone, but try it for yourself and see. You can also supplement Glutamine to aid recovery and keep those amino acid stocks high.

Alternate Muscle Groups

You probably care the most about your chest or arms right? Well that’s fine, but overtraining can slow down muscle growth. So instead, dedicate a workout day to each major muscle group.

A Typical breakdown is:

  • Workout 1 – Back and Biceps
  • Workout 2 – Chest and Triceps
  • Workout 3 – Legs

The best bit is that weight lifting increases testosterone, so even if you don’t care what your legs look like, a leg workout may aid overall muscle mass.

Avoid Empty Calories

And finally, avoid consuming empty calories like sugary drinks and ‘recovery shakes’. These high carb non-meals really aren’t necessary and add extra calories.

Stick to consuming your calories through whole foods (like veg), add protein with whey powder if you want and aid your recovery by getting lots of vitamins (whether through fruit, tablets or both).

At the very least this strategy will reduce bloating and make you look leaner even if you do have to put on a little bit of fat!

Continue Reading: Muscle Building Strategies That Won’t Make You Gain Fat

]]>
https://healthsaveblog.com/muscle-building-strategies/feed/ 4 1335
5 ways of Building Muscles the Right Way https://healthsaveblog.com/building-muscles/?utm_source=rss&utm_medium=rss&utm_campaign=building-muscles&utm_source=rss&utm_medium=rss&utm_campaign=building-muscles https://healthsaveblog.com/building-muscles/#comments Wed, 29 May 2013 17:59:46 +0000 http://healthsaveblog.com/?p=1314 Best Ways to Build your muscle

Building Muscles the Right Way Gaining a fine musculature provides a lot of advantages. First, it improves strength, conditioning, athletic ability, and overall physical health. Second, it increases one’s self-confidence in so many ways. And third, it can make people look more attractive. Because of this, a lot of people are intrigued by the prospects […]

Continue Reading: 5 ways of Building Muscles the Right Way

]]>
Best Ways to Build your muscle

Building Muscles the Right Way

Gaining a fine musculature provides a lot of advantages. First, it improves strength, conditioning, athletic ability, and overall physical health. Second, it increases one’s self-confidence in so many ways. And third, it can make people look more attractive. Because of this, a lot of people are intrigued by the prospects of building their muscles. But building muscles is a process. And just like any process, there’s a correct way of building muscles. This article is a simple guide on building muscles the right way.

1. Plan which muscles you are planning to work on– Before hitting the gym, you must have firm goals in mind. And included in developing the right game plan in developing muscles is planning which muscles you are intending to build on. Fitness experts would recommend that all muscles must be equally developed. As much as possible, follow this approach. But you can focus on developing particular muscle groups as well, especially if there are particular muscle groups that are often used or subjected to additional strain.

building muscles

2. Create a workout plan based on your needs– A workout plan involves a structured schedule which you will follow. This plan includes the number of days you’ll work out in a week, the exercises you’ll perform in each training day, how many repetitions and sets you’ll be doing in each day, and when you’ll be having your rest days (more on this later). If you’re not sure on how to create your workout plan, you can ask the help of someone who’s knowledgeable in fitness.

3. Plan your exercises the right way– Some people want to have massive and bulky muscles. Others want to have ripped muscles that are extremely defined. Of course, you can get it both, but you got to ask yourself what your priority really is. If you are looking to develop muscle mass, go for sets that emphasize increased resistance (i.e.: weight). If you are looking to develop muscle definition, then go for sets that emphasize increased repetitions.

4. Combine your workouts with proper diet– Fitness experts would say that when it comes to conditioning, having a proper diet is more important than having a solid workout plan. Your muscles need both macronutrients and micronutrients so they can develop and function properly. But of course, to maximize potential, these nutrients must be provided at particular amounts. Following a strict diet ensures that you get all the nutrients you need and no excess is consumed.

5. Get proper rest– One common misconception among some bodybuilders is they need to work themselves out to near-submission. But health experts will tell you that that’s not the right way to do it. Rest is an integral part of the muscle building process. It’s during rest when your muscles repair themselves, restore energy, and build new tissue. In addition to this, it lessens the chances of injuries that can stunt your progress. As such, you must never exclude rest from your training regimen.

By building muscles the right way, you can get to the best shape of your life. It takes a conscious effort on your part, but it’s all going to be worth it in the end.

Continue Reading: 5 ways of Building Muscles the Right Way

]]>
https://healthsaveblog.com/building-muscles/feed/ 6 1314