Calories For A Healthy Lifestyle And Muscle Mass

cory dacosta

Be Mindful of The Calories You Intake

  Calories are important when it comes to our physical appearance and our overall health. The calories we consume give us the energy we need to function on the daily basis. They also add fat in unwanted places when you are consuming more than you burn. The calories we burn are also important because we need to burn more than we consume in order to maintain a healthy weight. However, too many people focus on burning calories making them participate in aerobic activity several hours a week. This is not necessary; it is a waste of your valuable time. Here’s how it works. Everything you consume has calories; everything you do burns calories. When you work out you burn the most calories.   What many people ignore, or may not be aware of, is that working out does not just burn calories at that moment. Instead, you burn calories throughout the day. Your metabolism is the rate at which your body burns fuel, also known as calories. The faster your metabolic rate, the faster your body will burn these calories for you. This being said, there are workout programs that will help you burn calories more efficiently. Rather than focusing on burning a bunch of calories during one work out – typically a cardiovascular workout – it is more important to focus on calories burned throughout a given day. To increase your caloric burn you need to build muscle with strength training exercise rather than lose muscle and water weight with aerobic exercise. Strength training exercises help you to build and maintain lean muscle mass. When you have more lean muscle mass than you do fat mass, you will have the ideal body. But, you will also have a body that functions as it should.   Anyway, stop wasting hours running or swimming. Instead, find about 30 minutes at least 2-3 times a week to work, and challenge your muscles. This little bit of time will give you a faster metabolic rate, more energy, a much firmer physique, and can even add years to your life. When muscle mass is greater than fat mass your body has a much better chance of fighting, or avoiding, many life-threatening diseases like diabetes, heart disease, stroke, and even cancer. So, it is up to you. Do you want to sit on the couch and watch your life slip away? Do you want to spend 2 hours a day jogging, walking, or running just to try to lose a few pounds? Or do you want to spend 2 hours a week building muscle that will give you the life that you deserve? Stop wasting your time on meaningless exercise and get yourself into a regular, proper strength training program. Start losing fat and start burning your way to that sexy physique that many only dream of. Stop sitting on the couch thinking there is nothing you can do about that flabby belly or those love handles. Change your life and lifestyle choices today.      

5 Ways to Grow Muscle(check out my strength training workout below and some of my books:)

    Many men’s fitness magazines do not provide adequate advice for growing muscle mass. These magazines may be filled with pictures of bodybuilding models who have been born with the gift of great genetics, and they build muscle mass rather quickly. Instead of following generic advice in fitness magazines, a person needs a personalized approach to building muscle mass. Check out a few of my exercises of choice here for a leaner stronger body.   To grow muscle, one should keep these 5 tips in mind.   1.Strength Training Joining the local gym and doing some strength training is the first step towards gaining muscle mass. You should try the empty bar and learn how to lift using it. So many people are intimidated to use the equipment in a gym and there is no need for that. Part of growing muscle is gaining self-confidence, so one should never be afraid to ask for help in using gym equipment. When lifting weights, one should try to achieve a proper technique for optimal muscle gain.  
  1. Recover
  The pros typically work out 5 to 6 times a week. The average person can not handle this exhausting routine, however. You need to get adequate sleep and rest in between workouts. You should always focus on getting in at least 3 workouts in a week. Also, you should focus on the intensity of those workouts as opposed to the duration of them.  
  1. Consume More Food
  The human body requires adequate food for optimal recovery from workouts. Eating more will allow any guy or gal to build muscle faster. Eating every three hours is one strategy to grow muscle. By eating every three hours, one will speed up their metabolism and speed up muscle repair. Also consume be   sure to eat a sufficient and healthy breakfast each and every day.  
  1. Stay Away from Machines
ab workout Machines can force a person into complicated and dangerous unnatural movement patterns. Free weights, on the other hand, allow the body to move in an unrestricted fashion. Using free weights is also an economical choice. Home gyms can cost thousands of dollars; while free weights typically costs close to a dollar a pound on average, and you have the weight practically forever. Machines can get jammed up, or a cable can break, kink up or move in a way that is not smooth on a machine, among other mishaps. Free weight are less problematic in the long run.  
  1. Consume Whole Foods
  By eating whole foods, you will lose more fat and your muscle mass will be more defined. People will notice your physique more. In addition, whole foods contribute more to a recovery than do processed foods. Whole foods like chicken, eggs, and milk are the greatest sources of nutrients for your body when it comes to building more muscle mass. Growing muscle should be fun and enjoyable. You should approach your quest to build a better body as a friendly challenge.

Back Exercises

Some Awesome Back Exercises For You

  Back Exercises will tone you and build up a major muscle group in your body. Back exercises will build one of the superstar muscle group of fitness, the back muscles. You don’t have to be into bodybuilding to see the benefits in these exercises listed below. These are top notch exercises that will firm, tone and build your overall back appearance in a good way. You can’t just look good from the front with flat abs and all, you also need to look good from the back too, and this is where these back exercises will come into play in a major way. Fitness should be a big part of your lifestyle if you plan to have a flat stomach and be in great shape for life. Lifting weights and working out will not turn you into a bodybuilder, and performing these exercises does not mean you are now bodybuilding. You are building muscles yes, and muscles are good because they actively burn more fat and help to speed up your metabolism just by having more muscle weight, compared to fat.   Strength training is an important part of health and fitness. Strength training will build the muscles you need to make weight loss more effective. Just dieting along and not exercising, especially not doing any kind of strength training will prevent you from seeing faster and greater results. If you are dedicated to losing weight and looking really good fast, you should then do strength training because it has so many benefits I would not know exactly where to start. I have put some good back exercises below to harden, strengthen, tone and build your back muscles up nicely. This is one of the largest muscle group in your body. So if you add a few pounds of solid back muscles imagine how much faster your metabolism will become, and how much more fat it will burn just by adding in some or all of these back exercises into your workout routine. Being soft and fat would be a thing of the past with some serious dedication, exercising and dieting. You would get results fast, and feel better even faster. You need these exercises if you are seriously into health and fitness and want to improve physically. Always be really careful with deadlifting, this is a serious exercise, I call it the superstar of strength building along with squats. Always start off light weights on deadlift and build up gradually. Deadlift is a major strength building exercise that will give you awesome strength gains if done continuously over time, but you can get back injuries if you do not know what you are doing or if you are lifting too much weight to soon; let your muscles develop slowly by building your foundation solid at first by doing tons of light weight before building up to massive weight if that is your intention later on. If you just intend to do light weight on deadlift you will still get enormous results in strength in little time.   musclesWell enough of me rambling on about how great deadlifting is for your overall muscle building and strengths. I am really passionate about deadlifting and squats, 2 of my favorite exercises and most peoples least favorite exercises. Regardless, these are the 2 superpowers of exercise and strength training. Anyways, here are some really good back exercises below, enjoy. Also, look out for many more exercise tips, articles and exercises I will be coming out with in future blogs. You also can subscribe and get access to many more great exercises like the ones below just by adding your email information in the signup box.            

Strength Training Workout Routine

Strength Training Workout Routine   A Strength training program is much different than a body building program. To configure a proper strength training routine, you need to understand how a muscle becomes stronger. If you fail to understand the physiology behind how to get stronger, you will not put together an optimal strength training program; the goal in this short article is to explain the differences between body building and strength training. Resistance training is how you will increase your strength and not be a bodybuilder unless you choice to part take in body building.   Body building workouts consists of performing reps of 6 to 12 and working the muscle until it fails. Bodybuilders intentionally try to hurt the muscle group they are working with the idea that when it heals it will become significantly stronger. Proper strength training routine takes a much different approach.   A good strength training plan should focus on how to make a muscle more efficient, not for breaking down a muscle; if your strength training program is focused on things such as “pump” or “burn”, you must change your strategy. Remember body building as “muscular” based and strength training as “nervous system” based. In a good strength training program, try to educate your nervous system to send stronger incentives to group muscle full time. Your strength training programs should be based on heavy weights and low repetition.   If you take a weight of 5 pounds and curl it, the nervous system barely works to contract your bicep muscle. If you take a 40 pound weight and curl it, your nervous system works harder. The heavier weights you choose, the less reps you can perform. While doing strength training routines, you should range your reps between 2 to 5, but increase your sets to 6 to 10. This allows the brain enough practice to know it must make the muscle stronger. This will train your nervous system to become more effective and fire a strong impetus to the muscle repeatedly.     Training to failure is definitely body building. None of your sets in your strength training programs are ever to fail. Every time you train to fail you are teaching your nervous system to fail. You will be rewarded with weaker impulses that are sent to the muscle on the upcoming sets you perform. When you train to fail you are having to step back in your quest to gain strength. Obviously forced reps should be avoided.   When body builders are fighting for things like “pump” they are actually trying to use their muscles and need to keep rest at a minimum. While doing a strength training program your highest nerve impulses are sent to the muscle in each rep you do. Because of this you need to rest up to 5 minutes between each set.   Because your strength training session is not exploding your muscles, you experience very little soreness days after your workout. Because the muscles do not need to repair themselves, you can work out every muscle group more often than after a body building routine. A bodybuilder might work at every muscle group twice a week, you should be able to work every muscle group 3-4 times a week. If you are “practicing” lifts four times per week, you should get faster results than someone who lifts two times per week; Just make sure you don’t tear the muscle like a bodybuilder.   A quick summary of a good strength training. 1) 3-5 reps per set 2) 6-10 sets per exercise 3) 3-5 minutes of rest between sets 4) Never train to failure. 5) Never carry out forced labor reps. 6) Practice greater lifts 3-4 times per week. Check out the video example to the left of this article for a few examples of the amount of reps to do. Check some more examples of body building and strength training and see what works best for you here.

Muscles vs Fat

This is why it is better to have muscles

    Just gaining 2 lbs of muscles is going to burn fat at a faster rate than not gaining it. An 2 extra pounds of muscles would be equivalent to walking an extra half a mile a day just by gaining the muscles. That is the power of being lean. Being leaner will keep your metabolism moving faster and therefore cause you to burn much more calories, even when you’re at rest. Aerobics exercise by itself is not the best option when trying to lose weight. You will lose weight, but you can multiply that factor by 3 times just by adding resistance training in your workout. The real kicker is the resistance training. You don’t have to become big and muscular when you gain a few pounds of muscles. We all have muscles and we could use a little more at times. You might just need to gain a few more pounds of lean muscle weight in order to speed up your fat burning process.   Once you are over the age of 35 years old, aerobics by itself will only erode your muscle mass and bone density. This is not a good thing for weight loss because it makes you fatter. Not to mention, after the age of 35 you will lose about 2 pounds of lean muscles a year and it will be replaced by about 1.6 pounds of fat. So as you age and have no resistant training your get softer. Not a good thing.   bodybuilder muscles Now don’t get me wrong, aerobics is good but just make sure that you include some weight training with it to get the best benefits. If not you will lose more bone density and muscle mass and replace it with fat even if you are losing weight. Again, not a good thing.This will make your weight loss battle an uphill one when it does not have to be that way. Always always be sure to include some sort of weight training in your workout routine. A good mix would be to do 30 mins of aerobics and 30 mins of weight training. You can use light weights and still make a tremendous difference with regards to your body shape, size and weight loss progress.   Follow this strategy and see faster results in shorter time. Being more muscular will make your work a lot easier when it comes to trimming down. The muscles in your body will do the legwork for you when it comes to burning calories, even while you are doing absolutely nothing. Plus, the extra strength you will gain from the muscles will make you more energetic, focused, and active. When it comes to weight loss just like anything else you have to work smarter and not necessarily harder. Check out my new diet for weight loss.

5 Tips To Speed Up Your Metabolism Quickly

        Metabolism is a term for the chemical process in the body that converts air, food and other materials to substances that the body needs to function. There are individual differences, but in the whole metabolism is the same for all of us. Low combustion is rarely a medical cause and rather more often a result of that which we eat more than we burn through our daily activity level. Genetics play a role but lifestyle can also adjust for genetic differences. Are you one of those people who need to gain some momentum on the metabolism tips below can get your body into high gear!     Tips 1. The diet is crucial Diet and exercise provides an optimal result. However, it is crucial that your energy intake matches your activity level. Both too much and too little energy will turn out negatively on your performance and your energy. It is still recommended to eat somewhere around every 3 hours throughout the day, but studies also show that it is the total intake of energy every day which is the most crucial.   Whatever you may want to shock your body with changed diet habits. If you eat a lot for dinner late in the evening you can test how much better it is to eat a hearty lunch with dessert instead. Your body adapts to both exercise and diet changes that will get your body to mobilize itself well. Your eating should consist of the purest and most unprocessed food. They are sources of abundant food, lots of vegetables and spices still available in the modern world which has a cleansing effect on the gastrointestinal system.   Also be sure to get the right replenishment after exercise. If you exercise frequently, many hours each week, and eat low to moderate amounts of carbohydrates you are the right track for rapid weight loss. Choose fast carbohydrates in addition to complex carbohydrates. Besides, you should consume proteins such as lean meats, fish, dairy products and eggs to speed up your metabolism. Consume plenty of water before, during and after exercise – liquid is the most important prerequisite for getting the most out of the nutrients you eat.   Some food seem to affect metabolism. Some food affect metabolism such as celery, coriander, fennel, cumin, ginger, turmeric and black pepper supports all digestion and the body’s secretion organs. A diet rich in proteins has been shown to have a beneficial effect for fat burning. A high protein diet helps in the muscle building block, but proteins are energy intensive to convert the body and the thermogenic effect can be 25-30% higher than the reaction of other nutrients.   strength training Tip 2. Begin endurance training A well trained person will burn calories to far greater degree than a poor or untrained person. It is related to the increased oxygen uptake. Untrained consumer increasingly burn carbohydrates as an energy source, but with someone in better shape the increased oxygen uptake will destroys the body’s  fat deposits more easily. If you do endurance training you should also add workout in the afternoon until early evening if possible. This will have a compounding effect on your weight loss efforts leading to more calories burned and a faster metabolism quicker.    Tip 3. Make use of interval training If you are unable to practice long sessions of endurance training or resistance training you should aim get some short and intensive interval sessions. It turns out that the high-intensity interval training is best for shocking your system into burning calories faster and just starting your metabolism so it can be sped up. You can use running, cycling in heavy and light intervals. Tabata principle with 20 second intensive training and 10 seconds of rest over a 5 minute period is a training interval turns out to increase fat burning.   Tip 4. Strength training for increased muscle mass Increased muscle mass increases metabolism and here it is recommended for you to train the larger base exercises for best effect. For example, your legs, buttock and back. If you are a beginner then get a simple but effective resistance training exercise program and on a diet where you can put on a whole 5-7 pounds of lean muscle mass during the 1st 8 weeks. This increases resting metabolism significantly and lasting lifestyle change of this nature with a persistently high and adequate protein intake can actually increase your resting metabolism, even after a weight reduction with lower fat percentage. In this case you are trading fat for muscles, becoming leaner, and speeding up your metabolism.    Tip 5. Get enough sleep Sleep deprivation increases levels of cortisol and epinephrine which lowers metabolism. Little sleep perceived stress and promotes the storage of fat reserves. Plan your days and find factors that contribute to stress and lack of sleep and eliminate them. You should be able to boost your metabolism and improve your health is a healthy and customized way through diet and enough sleep. These factors are essential.    Follow these tips and you will see the thinner and leaner you emerging gradually. Train for leanness, eat enough of the right foods and sleep like a baby!    
Flat Stomach Exercises

Flat Stomach Exercises

Squats An Exercise Icon

      You are not truly complete when it comes to being physically mature and well developed in the lower body region without squats. Squats are considered a top notch super power exercise that can’t be ignored. Ladies tend to think that if they perform squats they will develop these huge manly muscles and that is not necessarily the case. You can perform squat and get a highly shredded lower body and yet lean and feminine enough in appearance. If you are into becoming really muscular and bulky like a bodybuilder then you would most likely do heavy weight with low reps; for example doing 6-10 sets of 5-8 reps per set would bulk you up in a fairly short amount of time. As opposed to you trying to get lean, strong and shredded; to get that well defined lean appearance you have to focus on light weights and doing high reps, for example 3-6 set of 10-15 reps per set. Doing such a workout regularly will keep a woman lean yet feminine not to mention the boost in self confidence. Being physically fit give you a good feeling the sense of physical proudness and we have not even begun to talk about the release of endorphins during and after a good set of squats; performing deadlift gives you a similar feeling which is unlike any other type of strenght training exercise except possibly the clean and jerk movement. These are some of the most anabolical exercises know to man. They will make you physical strong, lean, and energetic more that any other strength building exercise. The point of this article is to tell that if you do these exercises: squats, deadlift, clean and jerk you will be on a physical level that most gym goers never get to. If you already do these exercises or some of these exercises you know exactly what I am speaking of. If you have never done these types of physical exercises, try them, and you will know too in time. Just remember to always check with your physician before starting any type of workout and start slowly and in no time you will be at a level you can really be proud of. I will cover other similar articles in the near future.