exercise

Health Lessons From The Past

We are a nation obsessed with health. We jump on fad diets and are forever on a quest to develop an exercise habit. And yet, we are perpetually unhealthy. And the problem only seems to be growing. Obesity is on the rise, as are diabetes and heart-related illness. Yet, if you look back even a hundred years, obesity was rarely heard of, if at all. In fact, this fast-food, short-life phenomenon is a new development. But what sets us apart from our ancestors? We’re going to take a look at a few differences, and consider how you could get closer to the ancient way of doing things. One thing’s sure; they were a much healthier bunch.

Less Movement

It’s not hard to work out that we move a lot less than our ancestors. For proof, look at how much less your kids move than you used to. The problem of our stagnation is worsening. For the most part, technology is to blame. It wasn’t so long ago that there was nothing much to do sitting down, other than reading and crafting. Now, we spend the majority of our time sitting. We sit down to work, eat, watch television, play games. The sitting position itself can cause problems, as seen on sites like http://www.neuropathytreatmentgroup.com. But, it’s worse than that. Our lack of movement is also causing our waistlines to expand, and our health to decline. The more active you are, the better your general health. In short; your whole body will work better if you move more. Think about it; cave dwellers moved across vast expanses of land every day looking for food. It’s a far cry from sitting on the sofa and ordering pizza.

The Bad Food Problem

It’s also worth noting that our diets are worse than our cave-dwelling ancestors. They survived from nuts, berries, meats, and greens. Anything that could be foraged and eaten. You can guarantee they never came across processed food or saturated fats. As such, we can easily say that their diet was healthier than ours. In fact, if you put a chicken nugget in front of them, they probably wouldn’t have recognized it as edible. Of course, you don’t have to go foraging to get closer to the historical diet. All you have to do is make a few changes. You could try something like the Paleo diet, which attempts to get us back to a natural diet. You can find recipes and information on sites like https://paleoleap.com. The easiest way to tackle the problem is to remove anything processed, or high in fat from your diet. It really is that easy.

Closer to Nature

Our ancestors were also closer to nature. This may not have a direct impact on our health, but it could help our mentality. A connection with what’s going on around us is important. For the most part, though, we’ve lost touch with the natural world. Go for a walk in the wilderness and see how much better you feel.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Here’s How You Really Get The Body Of Your Dreams

There is so much fitness advice out there for people to read and then apply to their lives. The problem is, a lot of it is nonsense. People will try and tell you there are shortcuts you can take to achieve your dream body. You have others giving you weird diets to try out.
Well, enough is enough. Let’s throw all the nonsense out the window and figure out how you can really get the body of your dreams. Here’s my guide, completely free from any fitness bs!

Put Your Diet First

The first thing you need to do is design a meal plan. Your diet is so important and will play a huge role in determining how you look. If you want abs, you need to eat a good diet that ensures you’re able to be in a caloric deficit and burn fat, leading to visible abs. This doesn’t mean you need a crazy diet, an actual healthy diet is easy to follow. Make sure you’re reducing your calories and eating meals that are high in protein and low in saturated fats. Also ensure, you get your good fats in, as well as carbs too.

Use Supplements Properly

Some fitness experts claim you need to use a whole stack of supplements to see results. This isn’t the case, you can get by with only a couple of supplements added to your diet. That’s the key thing here, you add them to your diet, they don’t replace your actual diet! Carry on eating what you’re eating, and only use supplements if you need them. Look for supplements that will benefit your body and not be harmful to your health. There are companies like IsaTrim that make supplements purely designed to fill your body full of nutrients. This is how they should be used! Give your body the extra nutrients you can’t get from your diet.

Work Out 3-6 Times Per Week

Getting the body of your dreams doesn’t mean you need to spend every day working out and getting sweaty. In truth, you can see amazing results and get fit with as little as three workouts per week (provided you stick to your diet!). The maximum you should do is six per week, as you always need at least one rest day to help your muscles recover. If you don’t workout regularly, you’ll never burn enough calories or work your muscles hard enough for results to show. But, workout too much and your body won’t recover, which means you overtrain and don’t see results.

Track Your Progress

It’s a lot easier to stay motivated when you see progress. If you keep track of your progress by taking pictures, you can compare yourself to how you used to look. You’ll keep looking at that old picture of yourself, and it pushes you to work harder, so you see the best improvements. Track your progress, and it will help you stay on track!

What’re Your Thoughts

That’s all there is to it, no bs, no lies, just the straightforward truth. Eat well, use supplements wisely along with your diet, train regularly, and stay motivated by tracking your progress. Follow these tips, and you will get the body of your dreams.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

All The Benefits Of Living A Healthy Lifestyle

We are all told to eat healthily, quit bad habits and workout, but has anyone ever told you why? Here’s a list of all the benefits.

Controls Weight

You can avoid gaining excess weight, by eating right and exercising regularly. Whether you’re trying to lose weight or not is beside the point. The benefits from exercising are too good to miss out on. Not only does it sculpt your body, but it can boost your immune system, increase your energy and just generally keeps you fit and healthy. Even exercising as little as 30 minutes a day will improve your health tremendously. Just take a walk around the block, go for a bike ride, or dig out your workout DVD and give it go!

Eating a balanced diet isn’t a difficult thing to do like some people make it out to be. It’s just about controlling what you eat, and how much of it. You don’t have to restrict yourself and ban chocolate forever! It’s just eating in moderation instead. So if you’re preparing a meal, make a conscious effort to add different colored vegetables on the plate. If you want something to snack on, grab yourself an apple instead of a packet of chips. Even something as simple as that will make such a difference.

Prevents Health Issues

Eating healthy will not only help your body to function, but it can also fight off diseases, and manage long-term health issues like diabetes and can even be a form of IBS treatment. Certain fruits and veggies can build up your immune system so it’s strong enough to tackle nasty infections and viruses that we caught off one another. It will also better your cholesterol levels which will also help prevent disease.

Improves Mood

The benefits don’t just pay off physically either. Your mind will thank for the positive change too. Keeping active releases endorphins, which are chemicals in your brain also known as the ‘happy hormone’. And it does just that; it leaves you feeling a lot happier, relaxed and ready to take on the day. Seeing an improvement in your physical appearance will pay off mentally too. You’ll see yourself looking better; the clothes may start getting a little too big for you, and you’ll be receiving compliments from people from work. This will play a big part in your confidence and self-esteem.

There are many other ways to improve your mood; it’s not just about eating healthy and keeping fit. Socializing plays a big role in your mood. It’s important to get out of the house and enjoy a day out in the park with friends or going out to watch a movie. These things will keep your mind stimulated and your serotonin levels balanced.

Improves Longevity

If you want more time on this earth to have fun make memories and share experiences with the ones you love, then practice these healthy habits, and you will add on the extra years within no time.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: Yoga for Every Body Type

When I give my Yoga classes, I sometimes have people coming to me who are very ashamed of their body type. They wonder, “Will I ever be any good at Yoga? I do not look like those people do in the photos when they do their poses.” They have seen some picture of someone grabbing their ankle from behind their head and think that if they can’t do that, then they are no good at Yoga.

When Patanjali gave Yoga, he didn’t say, “Yoga is only for a certain body type.” He didn’t say, “You must be skinny or tall, flexible and small.” He didn’t intend for only people who could reach their ankles behind their ears to be able to find God. He made Yoga as a way for all humans to quiet their body, quiet their mind, and find through meditation insight into the true nature of life and the divine.

If you can breathe, I say you can do Yoga. Yoga starts with breath. If you can breathe in, and you can breathe out, Yoga is already for your body type. Now bring some consciousness into how you are breathing in and out. When you breathe in, where does that breath go? Does it go into your throat? Into your chest? Into your belly? How about into your legs, and into your feet?

Yes, I know that when you breathe, the physical air that you are breathing only goes into your lungs. But Yoga isn’t about the physical. It isn’t about where the molecules of oxygen or hydrogen go. And that is why I say Yoga is for every body type – because, in Yoga, the body isn’t what’s important.

We’ve forgotten that in this modern age of Yoga magazines and models and dancers turned yoga teachers. Yoga isn’t about the physical. It’s not even about fitness. Not physical fitness. It’s about connecting to your sense of the divine, and your own inner systems of intuition. When you look outside of yourself, to something external, you are not finding Yoga.

If you are flexible, that is good. It means you are relaxed. It means you are in a good position to listen to and sense all the subtle signs and signals happening inside your body – your God sense. So when you are breathing in, where does that breath go? And when I say breath, I mean, Prana.

Become sensitive to Prana in your body. Prana is your life force. It is the energy that makes you as an alive being. Western Scientists might say they cannot quantify Prana, and that it thus does not exist – and I say good luck to them – why are they expecting to be able to quantify the nature of the divine? They are the created saying that if they do not understand the creator then the creator does not exist. Hubris!

But then there are those more enlightened Western scientists who have had a sense of Prana, and respectfully tried to quantify it, and manipulate it, in order to give life and well-being to patients – such as William Reich, and his way of calling Prana “Orgone.” And such Western scientists have been silenced and worse. It is a great shame of our times that we show so little respect to the mysteries and those who honor them.

You do not need any expert, any scientist, to tell you what you are feeling in your body is real. It is between you and the divine. Feel that breath in your body, feel where the Prana it contains goes. Become sensitive to how it moves, and then learn how to move it around – in yourselves and others.

That is the true secret of living a good life. Yoking yourself to the divine through your sensitivity for Prana and life force. Being able to move it around inside your body, and other bodies, wherever you are and whatever you are doing. You can move it like a current in an ocean – you are the moon pulling the tide.

Yoga, as a physical exercise, comes after that. Doing the physical work is a way to tire your body, and tire your brain so that you are able to feel the Prana. You are not distracted by doing anything else. You are in a pose, and it is uncomfortable, and you keep sitting with it until the discomfort no longer bothers you anymore. Then you are ready to listen to Prana.

Start with simple poses suitable for your body type. Perhaps you will use a block, a wall, or other props. Use a chair. There are many good resources on restorative yoga poses and Yin yoga. You do not need to do sun salutations one hundred times in a row at one hundred miles per hour to be a good Yogi. You can start by sitting in a chair and twisting. Stand behind the chair, and bend over, holding onto the back. Lie on the floor, and bend your legs over the seat of the chair. This is all very simple.

Do this every day, and the harder poses will open themselves up to you. But you will have the good foundation of feeling the life breath of Prana. Find Prana in you, and you will find the divine. Then you will see that Yoga is not only for everybody type, it is for you.

Practical Tips To Help You Look Your Very Best

Forget about makeup, hair products, and tanning salons – if you want to improve your appearance and look your best, it’s time to start taking care of yourself properly. In this guide, I’m going to go through a few things you need to do if you want to look great on a daily basis, without the need for any assistance – read on to find out more!

Eat well

So many people complain about looking tired, pale, and enduring skin problems. But in many cases, the very same people are consuming the wrong type of food. Looking great begins with improving your diet and eating more nutritional food, and the healthier your gut is, the more improvements you will see. If you are struggling to get to grips with making wholesale changes to your diet, your best bet is to pay a visit to your nutritionist. They will be able to talk you through everything you need to know and ensure you are getting the right nutrients and vitamins to make your skin glow.

Exercise More

The more exercise you do, the better you will feel – and the happier you will be with your looks. Exercise will help you tighten your loose lumps and bumps, lose weight, and develop muscle in your body that will improve its shape. Plus, of course, the fitter you are, the happier you will feel – and the more you will smile, which is one of the single biggest things you can do to look your best.

Visit Your Dentist

While we are on the subject of smiling, it’s difficult to do when you have teeth and gums that are in terrible condition. So, make sure you are paying regular visits to your orthodontist. You should aim to have a couple of checkups every year to ensure your dental health is in good order And if you have any stains on your teeth, think about getting rid of them with whitening treatments.

Get Help From a Stylist

Do you struggle to find the right clothes that you feel comfortable in? If so, you are probably showing it in your body language when you go out. But there’s an easy fix – visit a stylist, who will match your style and figure to the perfect clothes. Not everyone has the eye of a stylist, and there is nothing wrong in hiring a professional to help you out – the wealthy and famous do it all the time, and what is good for them should be all right for us, too!

Try Mindfulness

Ultimately, no matter how good we look, unless we are happy and content it won’t make much of a difference. Mindfulness can help you out, here – it’s a form of meditative practice that helps you forget about the stresses and strains of modern living and focus on the here and now. Many of the biggest businesses in the world offer Mindfulness sessions to their employees, as it helps them be more productive, happier at work, and better at decision making. If all that sounds good to you, why not give Mindfulness a bash yourself?

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: What is The Science Behind The Weight-Loss Process

Losing weight is an objective for a lot of people but, unfortunately, not everyone is successful in achieving the set target. While it is not impossible to lose weight, you do have to follow some steps to realize your goals. In the paragraphs below, we will present the science behind the weight loss process and the ways you can reach the desired weight. Enjoy your read and make sure that you give our suggestions a try, to convince yourself of how effective they are.

#1 Food Journal

If you want to lose weight, you need, to begin with, the daily food intake. Write down your meals and highlight the foods that are either too high in calories or wrong for you. Eliminate these foods and replace them with the best diet plan. The food journal can also be used to identify emotional triggers as well, helping you to stay on the right path and avoid eating the wrong foods.

#2 Physical Exercise

While this might sound like the obvious thing to say, you cannot hope to lose weight, without becoming physically active. You can try any form of physical exercise, just as long as you get moving. It is recommended that you perform at least half an hour of physical exercise per day, increasing this amount to ten minutes every day. You can do yoga, go out for a jog or try out swimming; what matters is that you get your heart pumping, enjoying the subsequent weight loss.

#3 Super Juices

It may be hard to believe, but super juices for weight loss are a real thing. These can be easily introduced into your diet, is often made from fresh fruits and vegetables. For example, you can prepare a delicious, super juice from the following ingredients: collard greens, apples, cucumber, celery stalks, lemon, and lime. All you need is a blender to process everything, and you are ready to go. These super juices are packed with nutrients and vitamins, sustaining the weight loss process, even when times are difficult.

#4 Calcium-Rich Foods

Even if you are on a diet, this does not mean you should exclude dairy altogether. On the contrary, studies have demonstrated that eating calcium-rich foods can speed up the weight loss process. Moreover, by eating such foods, you will keep the risk of osteoporosis and other bone diseases down to a minimum. If you are worried about the number of calories deriving from such foods, you can always choose the low-fat versions.

#5 Supplements

Professional nutritionists recommend natural supplements for weight loss, as they are conscious that the diet might deprive the body of necessary vitamins and minerals. To stick to your diet and achieve the desired weight, it is recommended that you give some supplements like Phenocal a try. They will support the weight loss process, making sure that you stay healthy at the same time. Moreover, they are made from natural ingredients, so you do not have to worry about allergic reactions or side-effects.

#6 Breakfast

If you want to lose excess weight and maintain your figure, you have to accustom yourself to eating breakfast. Studies have clearly demonstrated that skipping breakfast is not good for the body, making one eat more food with the next meals. Moreover, given the fact that you did not have breakfast, you are more likely to choose less healthy foods for lunch or dinner. Breakfast can keep your blood sugar levels in check, stimulating the activation of the metabolism and the burning of calories.

#7 Eating schedule

When we are young, we are taught that we need to eat at least three meals per day, with two snacks in-between. This is entirely accurate and maintaining an adequate eating schedule can help you lose weight. You should never go for more than four or five hours without eating. Otherwise, you will no longer be able to control your hunger, and you will no doubt make the wrong choices whereas food is concerned.

Conclusion

As you have seen, losing weight is not such a complicated matter, especially if you give our suggestions a try. Keep in mind that you need a lot of willpower, as it is not easy to lose weight and maintain the new figure. Always eat a healthy diet, with fresh fruits and vegetables. Drink plenty of water to stay hydrated and work out on a daily basis, so that you reap the benefits of physical exercise as well.

Guest Post – Sprint Workout: How to Maintain Muscle and Still Lose Fat

When you are sprinting, you always feel accomplished even if the sprint lasts for a split-second. Sprinting is one of the most intense workouts known by man. Olympic sprinters are capable of covering a distance of 100 meters in less than 10 seconds meaning that they output a lot of energy, concentration, and power.

Sprinting is a great workout strategy for persons looking to burn fat but maintain their muscle mass. Although it does not burn a lot of calories within the short period of the actual work, it is an effective fat-burning exercise after the workout.

Sprinting stimulates your metabolism level on a great scale and therefore after the sprint, your body burns a lot of calories and fat for close to some hours after the intense sprinting workout is over. Here we look at the basics of sprint workout and its effectiveness in helping you lose fat but maintain muscle.

Why is Sprinting Considered an Effective Workout?

Sprinting is effective in maintaining the muscle mass in your body and losing fat due to its nature of being a power-based workout. When sprinting, you make use of all your three energy systems i.e. aerobic, glycolytic and anaerobic.

Sprinting is considered as an effective workout as it not only burns fat in your body effectively but also pushes you to your absolute mental and physical limits. It requires you to fully focus on the workout at hand and push through the oxygen deprivation and muscular fatigue thereby making you become a powerful athlete in the end.

Important Instructions for Your Sprint Workout Sessions

Before starting on your sprint workout, it is essential to take part in a thorough warm up. This is very important as it prepares you both physically and mentally for the training session ahead while decreasing the chances of suffering from injuries. Here is an important guide to follow when warming up:

  • Low-intensity Cardio: You should have a CrossFit jump rope that you should use for jumping for about 4-5 minutes in order to break a sweat. Jogging could be another great alternative for a great warm up session.
  • Precise Sprint Drills — you should perform a series of skips (power skip, side skip, and front skip), lunges (stationary or walking) as well as leg swings (side-to-side and front/back). You can do these sprint-specific drills for about 4 — 5 minutes.
  • Accelerations and Plyometrics — you can do some light plyometrics like squat jacks, high knees, and skater hops as well as 10, 20 or 30-meter accelerations again for about 4 — 5 minutes.

Your warm up sessions are geared towards activating your body muscles and sharpening the reaction time in order to generate speed in a quick and safe manner. After warming up for 15 minutes, you will be ready for the sprints.
Sprint Workout

It’s possible to choose your preferred number of sets to take part in for an effective sprint workout. Here are some sets that can be used in a sprint workout:

– Four sets where you cover a distance of 40 meters at 95%, walk back to where you started and do another sprint. The sets should be done after every two minutes before taking a five-minute rest after doing all the four sets.

– A single set of 400 meters, where you should sprint as fast as you possibly can before taking a two-minute rest.

– Four sets of 100-meter strides where you take easy strides and cool down before walking back to the starting point for another set.

You can jog for half a mile and stretch a bit as a form of cooling down. Beginners should sprint once a week but athletes can do it twice in a week.

Other Ways of Burning More Fat and Maintaining Muscle

Apart from sprinting, you should also incorporate weight lifting in your workout program. Investing in a good Olympic weight bench will be important in ensuring you lift weights safely. Lifting heavy weights and sprinting very fast increases your body’s fat mobilization as well as muscle maintenance.

It is important to chart your progress in the weight room to note any reduction in strength as it could point towards a probable muscle loss. You can also invest in the best treadmill to build up your sprinting power and speeds for an effective sprint workout.

Tips to Becoming a Sprint Workout Pro

In order to become a pro in sprint workout, you ought to start slowly with shorter distances and work your way up. At the beginning, you should take adequate time to rest but as you get better the rest period should be decreased slowly. Sprint for the shortest period of time at your best speeds since it will be more effective than sprinting for long but at a less velocity.

References

http://www.marksdailyapple.com/how-to-maintain-muscle-while-losing-weight/

http://www.builtlean.com/2016/05/09/sprint-workout-burn-fat/

http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

Want To Stay Fit But Can’t Stay Motivated?

We all know that regular exercise is good for us. The only thing holding most of us back is motivation. Wanting to lose weight or bulk up isn’t enough. For many of us, extra motivation is needed. Here are just a few ways that you can keep to an exercise regime.

Take out a gym membership

For some people, the gym offers the perfect environment to stay motivated. You can get in the zone for exercise and the added monetary cost can further spur you to keep going to make sure you getting your money’s worth. Shop around various gym sites such as www.ClubFitness.us to get an idea of what they offer. You can also make use of free gym trials. Gyms don’t motivate everyone – some people can find them intimidating. That said, don’t dismiss gyms entirely until you’ve given them a go.

Exercise with other people

Having other people exercise with you can sometimes be a motivation. This could be an exercise class or simply going for a run with a friend. Those with strict personal goals may find exercising with other people distracting. However, if you’re just getting into exercise, having people around could be a bonus.

Hire a trainer

Personal trainers can not only help you to do the right exercises and set you the right itinerary, they can also be a huge motivation, helping you to push yourself that extra mile. You can hire a trainer to work with you at the gym or take your training elsewhere if you don’t like the gym setting. Sites such as https://fitnesstrainer.com/ can help you to find a trainer local to you. Note that some trainer will specialize in certain areas such as bodybuilding, marathon training, slimming or working with injuries. Find one specialized to your needs in order to get the best training.

Set yourself goals

Goals are essential for staying motivated and need to be more tangible than simply losing weight or bulking up. Try to stay realistic – aiming for a body like Beyonce or muscles like Mr. Universe aren’t realistic expectations for everyone. Good goals to have could be finishing a local 5k run, getting into certain size jeans, losing a certain amount of pounds or being able to lift a certain weight. Make sure that you also have micro-goals from week to week.

Record your progress

Recording your progress is vital – by seeing how far you’ve come, you may be more spurred on to go further. This could be anything from a fitness tracking app to a personal diary that you update from week to week. Some people find it beneficial to publicly record their progress. This could involve a fitness blog, photographs on Facebook of how much weight you’ve lost or alternatively videos of you lifting weights or doing challenges. People will then ask about your progress, which may spur you to keep improving. Recording progress and combining this with goals can often provide the perfect motivation, allowing you constantly compete against yourself.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: How to Maximize Muscle Mass Before, During and After a Workout

This article provides a summary of how to build muscle mass and the type of workout required, the best type of exercises to get the quickest results and the importance of diet.

Strength, Size and Endurance Training

There are three main types of workouts. Workouts designed to produce muscle strength, workouts designed to produce muscle size or mass and endurance training workouts.

If you’re training for strength it’s advised to do fewer reps per set (about 1-5), whereas for muscle endurance doing more reps per set is preferable (13-20). Focusing on building muscle mass, involves a type of muscle growth called Sarcoplasmic Hypertrophy and is somewhere between this range.

It is muscle size and mass that I will concern myself with in this article and it’s the most common type of workout, designed to create a lean and bulky muscular look.

Workouts Designed to Produce Muscle Mass

To maximize muscle mass, you have to do more than just push your body to the limit through resistance training. You have to choose the right exercises, the right number of reps and the right amount of rest after each workout. All this done correctly maximizes muscle fibre engagement.

I recommend targeting different muscle groups at different times of the week giving yourself one or two days rest in between exercising that muscle group.

One effective technique is the 3 day split and involves exercising three different muscle groups on three different days of the week. This could involve exercising the legs and Abs on a Monday, taking one day rest and exercising the Chest, Shoulders & Triceps on a Wednesday, taking another days rest and exercising the Back and Biceps on a Friday. Then taking two days rest and repeating the next week.

So for example:

Monday – Work on your Legs and Abs with 3 different exercises. 4 sets for each and 12-15 reps per set

Wednesday – Work on your Chest, Shoulders & Triceps with 3 different exercises. 4 sets for each and 12-15 reps per set

Friday – Work on your Back & Biceps with 3 different exercises. 4 sets for each and 12-15 reps per set

You should pick two or three exercises for each muscle group and then perform 4 sets of between 12-15 reps for each exercise. This would work out at around 8-12 sets per day with 12-15 reps per set.

If three different exercises for each muscle group is too much you should stick to two while starting out, or you could try 2 sets instead of 4 sets for the last exercise.

Working out more than 3 days a week can mean your muscles don’t have time to recover, resulting in wasted effort.

Isolated versus Compound Exercises

You need to choose the correct exercises to maximize muscle growth. This means targeting as many muscles as possible. Compound exercises target more muscle fibres with each lift and therefore provide the most results in the shortest period of time and with the least exercises.

For example a tricep kickback will target just one group of arm muscles — the triceps on the back of the upper arm. However the bench press will target your triceps, pec muscles, and your deltoids, with your biceps acting as a dynamic stabilizer. If you’re targeting two or more muscles than it’s a compound exercise and not an isolated exercise.

By targeting a larger portion of muscle fibres, this will be more taxing on your system and result in a greater release of anabolic hormones resulting in greater muscle growth.

With compound exercises, you don’t need as many exercises per workout and you can spend less time in the gym.

Typical compound exercises include:

• Squats

• Split Squats

• Lunges

• Reverse Lunges

• Pullups

• Deadlifts

• Barbell rows

• Incline bench press

• Decline bench press

• Flat bench press

• Standing Military Press

The Role of Protein, Creatine and Glutamine

Of course nutrition and supplements play a huge role in building muscle with protein being at the top of the list for supplements needed for gaining lean muscles. Creatine and Glutamine are also very important.

Protein should be taken half an hour before a workout to provide your muscles with adequate nutrition thereby reducing the breakdown of muscle or catabolism during workouts. Also, right after a workout, when your muscles are depleted of nutrition. This will aid in muscle recovery and growth. Another important time to take protein is right before bed and upon waking when the body again is again depleted of nutrition.

Glutamine on the other hand should be taken right before bed as this boosts growth hormone levels significantly. Another good time to take glutamine is first thing after waking as this helps in the recovery process from difficult workouts.

You should take creatine about half an hour before a workout and again right after a workout as this creates an anabolic state for your muscles and helps prevent muscle breakdown.

Don’t Over-train

Don’t’ get into the bad habit of working out too long, or train too many days. When it comes to body building, often less is more. Overtraining comes with little to no gains in size or strength. You need to give your muscles time to recover, which means plenty of rest between workouts.

So combining a good workout with the right exercises and reps and the right nutrition, sufficient rest, and a solid supplementation program, you will build a great physique with the least amount of work.

Healthy, Natural Ways To Feel More Energized

Countless people, probably including a lot of our readers, rely on coffee to get up and go in the mornings and throughout the day. This isn’t really surprising considering all the stresses and responsibilities we have to deal with in modern-day life. While there’s nothing wrong with a controlled amount of caffeine in your diet, you really don’t need the world’s most popular drug to feel perky in the mornings. Here are some of the best natural ways to feel more energized and less stressed

Lighten Up!

Sunlight is nature’s way of telling our body clock that it’s time to start the day. Getting a little more light in your eyes earlier in the day can make a huge difference to how energized you feel throughout the day. Try leaving your bedroom drapes open when you go to bed, or turning on more lights when you get up to simulate sunlight.

Jump Out of Bed

As tempting as it is, resist the urge to hit the “snooze” button and give yourself a few more minutes in your warm, cozy bed. Getting out of bed as soon as you wake up will be much better for your energy levels in the morning.

Get Moving As Soon As Possible

Once you’re out of bed, start doing some kind of exercise to remind your body it’s time to release its energy stores. Yoga is a nice, low-stress choice for this, and there are many yoga moves specifically for making you feel more energized.

Take Some Natural Supplements

Taking supplements can be a slippery slope if you’re working out a lot, but there are a number of natural supplements and vitamins that can do wonders for how energized you feel. Maca root, for example, contains amino acids and minerals that are excellent for promoting energy release.

Eat Something Containing Coconut Oil

The triglycerides in coconut oil are a fast-acting source of energy which your body can process much faster than coffee. Go and buy a big container of coconut oil you can drizzle over your food, or a lot of snacks that are rich in it.

Add Protein to your Breakfast

protein-rich meal in the morning will help your brain cells function, and get rid of that foggy feeling many of us have when we’re trying to get stuck into a day of work. As a bonus, they’ll also repress cravings for food through the rest of the day.

Avoid Late-Night Snacking

If you eat a lot right before you go to bed, it can give you a “food hangover” when you wake up in the morning. If you’re absolutely dying for some kind of food when it’s getting late, then try not to make a meal of it. Choose lighter foods and try to keep your serving under 150 calories.

If you’re sick of feeling sluggish and bleary-eyed every day, then start applying a few of these pointers. You’ll be amazed at what a few tweaks to your lifestyle can do for your energy levels!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Latest from Instagram

Copyright © 2017 · Theme by 17th Avenue