5 Exercises To Lose Belly Fat

Most people who are into weight loss believe that it all comes down to calories. If you burn calories more than what you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic might make sense, its only the half truth.


What burns calories nonstop is actually the lean mass underneath body fat that allows more intake of calories without weight gain. Our body actually adapts to the change it undergoes. There is a risk involved of losing lean mass when you try to lose weight without exercise, which leads to slowing down of metabolism and putting the body in fat storing mode.


People who have lost body fat and muscle mass may notice that they may not have the same muscle mass as they once had. For worse, they start overeating and start filing up body fat once again.


Here are 5 surefire exercises that will make you lose belly fat and will help you get those abs in shape:


1.The Bicycle Exercise:


bicycle crunch to lose belly fat


The best one for targeting six pack muscles and oblique’s. To do this exercise, get into supine position with hands at the back of your head. Bring your knees to your chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in pedaling motion.


Do 1 to 3 sets with 10-15 reps.


2.The Captains Chair Leg Raise:


captains chair leg raise to lose belly fat


This exercise requires a captains chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms. To do this exercise, stand on the chair and grip hands holds. Press back against the pad then raise knees to the chest to contract the abs and then lower them back down.


Do 1 to 3 sets with 10-15 reps.


3.Exercise Ball Crunch:


exercise ball crunch to lose belly fat


An exercise ball is necessary for this routine. In this routine the abdomen do the most exerting but still need the support of the entire body for stabilization. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep the ball stable as you curl up, then lower back down to stretch the abs.


Do 1 to 3 sets with 10-15 reps.


4. Vertical Leg Crunch:


vertical leg crunch to lose belly fat


Performing this exercise is almost similar to doing a leg crunch except that your legs here are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch.


Do 1 to 3 sets with 10-15 reps.


5. Long Arm Crunch:


long arm crunch to lose belly fat


This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on a floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight.


Do 1 to 3 sets with 10-15 reps.



If these 5 exercises are followed at least twice a week then you will start to lose belly fat in no time at all. Before you get started I will need to tell you one thing: Be Patient

The rest will follow.



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Fast Body Hack Rapid Body Transformation.

How To Gain Weight : 7 Healthy Ways

While many people often find it challenging to lose weight, there are also people who want to gain weight. For some people who are naturally skinny, gaining weight can be as difficult as losing weight. Though their goals are exactly the same as those trying to shred some fat.


If you are thin and want to learn how to gain weight then here are some ways to get you started:


1.Count Your Calories:

how to gain weight


Calculate how many calories you should consume each day to gain weight. Add at least 300 calories per day for your daily needs.


For example, if you need 2200 calories a day to maintain your current weight, strive to consume 2500 calories per day.


If you are involved in physical activity, add more calories to account for the calories burned through physical activity. The idea is take more calories than your body uses for daily activities.


2.Select Nutrient-Dense Foods:


To gain healthy weight, you should choose foods that are nutrient-dense instead of high-calorie junk foods. Nutrient-dense foods include fruits, vegetables and grains.


Foods that are both energy and nutrient-dense, including peas, banana, seeds, olives, and avocados.


3.Eat A Healthy Balanced Diet:

how to gain weight


Your meals should be balanced with the right amount of carb, protein, and fats. Choose a portion of the protein sources such as eggs, meat, fish, nuts or yogurt and serve with a serving of starchy foods like potatoes, bread, rice, sweet corn, or pasta as energy-dense carbohydrate sources.


You can add few extra calories to your meals and starches by topping them with butter, cheese, olive oil, or sauce.


4.Work On A Better Eating System:


Start your day with a healthy breakfast comprising a glass of milk, whole-grain toast, a fruit and some nuts. Stick to eating more fruit than having juices. Go for whole foods than artifical supplements.


5.Consume Beverages:

how to gain weight


Beverages can help you gain weight too. If it’s possible, choose a healthy drink like milk, or fruit juice instead of coffee, tea, or soft drink. If you want to go for coffee, try having black coffee or green tea.


6.Go For Resistance Training:

how to gain weight


Resistance training like weight-lifting may help convert the extra calories into muscle, which will increase your body weight. Some of the best free-weights training exercises are squats, dead lifts, bench presses, barbell rows, pull ups and bar dips.


Too skinny? If you’re looking to make MONSTROUS GAINS then check out Fast Body Hack’s “Rapid Body Transformation System” ; A proven system designed by Elite Master Trainer, Gold Champion Bodybuilder and Fitness Expert Prakash More to get you the desired gains you have always wanted!


7. Consistency:


Gaining weight may take some time, usually several months, for you to see the result. Many people get frustrated and quit when they fail to see dramatic improvement.


You need to focus on the plan to increase your weight. No weight gain program can work wonders for you if you do not commit to it. Don’t add calories to your meals by choosing unhealthy, high-calorie foods such as french fries, chicken nuggets and pizza.


Choose foods that are prepared with healthy cooking methods like baking, poaching, and stir-frying. Remember, gaining weight is not about getting fat. If you focus on building lean muscle mass instead of fat, you can increase your weight gain in a healthy way..

6 Fitness Tips For Beginners Workout

To achieve your fitness goal you need to be on the right track. Many amateurs start off on the wrong note, develop bad habits and end up not achieving their desired result of burning fat and building muscle. If you can make your first steps positive ones, you’ll make excellent progress right away and avoid feeling lost at the start of your fitness journey.



Here are 6 must follow fitness tips for beginners who are about to embark on their journey of fitness. Make it a point to apply and follow them religiously:



1.Make Fitness a Habit:

fitness tips for beginners


Hitting the gym once is an amazing start but you must not stop there because you are not going to see changes in your body instantly, unless you make working out as a habit. It may look like an impossible task, because you are usually tied up in your whole day but even if you make it a point to work out 3-4 times per week, by the next 3 weeks it will soon become a habit for you.


Building lifelong habits does take up some time but once it is engraved in your daily schedule missing them will irritate you. And when you skip a day of workout and it does bother you, you can be assured that you are on your way to success. But make sure you give this habit 21 days. Research says that it takes 21 days or 3 weeks for anything to turn into a habit for humans.


2.Control Your Lifts:

fitness tips for beginners


Beginners often learn by watching. That’s not necessarily a bad thing, but if you copy somebody doing a lift improperly, it means you’re not doing it right, either. Most often, bad form comes from trying to lift too much weight too soon. When that happens, most people turn to momentum rather than muscle contraction to move the weight.


More weight can wait, on the bigger picture, how much can you actually curl your biceps matter far too little. What rather plays an important role is learning and understanding the proper technique involved on how to squeeze your muscles to move the weight rather than using your hips to throttle the weight up. Your efforts needs to focused, controlled and precise.


The better you can contract your muscle groups precisely during a lift is proportional to the more amount of muscles you will grow.


3.Do Compound Movements:

fitness tips for beginners


To get the best results for muscle growth and fat loss, it’s best to start with compound lifts like the squat, bench press, shoulder press, bent-over row, deadlift, pull-up, and lunge. These lifts require you to use multiple muscle groups at the same time. Doing them will allow you to lift more weight, hit more muscles, and increase your metabolic rate much better than you could doing dropsets of isolation movements like triceps extensions.


Beginners often get distracted by complex training patters found in magazines and online articles, starting off with isolated muscle workouts wont you bring you best results at first, especially when you have never set foot inside a gym. To start, select lifts that require you to use at least half your body to do them. You can add isolation work as you get going, but start with the moves that will give you the most bang for your buck.



fitness tips for beginners


Just because you hit the gym doesn’t mean you get to spend the day eating pizza and doughnuts. What you do in your workout is just a small piece of the fitness puzzle. What you do with the other 23 hours you’re not in the gym is much more important. Diet can usually scare off a lot of people, no one is asking you to eat celery and water for the rest of your life.


You can make nutrition interesting by making smarter choices. Try eating protein and vegetables for every meal. For eg : Instead of having pizza one night, try making chicken with quinoa and green beans, it will taste good but you need to put in thoughts and preparations to stick to your diet. Mix a handful of chia seeds in your oats or pudding. It has extreme health benefits.


5.Go For The Right Posture:

fitness tips for beginners


The position in which your spine is set makes a huge impact on your body and the amount of weight you are capable to lift. Unless you are a pro powerlifter or are being trained in a particular way. It would be best recommended to keep your lower back slightly arched, your chest up and your head and neck in a neutral position. Regardless of the lift you are doing.


A healthy spine usually stems from a strong core. If your core is weak, then your spine does not have any support. Engage your core whilst even doing the simple movements like a bicep curl. You might feel that you are just flexing your abs, but you are also engaging those, deep, inner core muscles that guard your spine.



Whether you’re doing biceps curls, triceps press-downs, glute bridges, or leg extensions, squeezing as hard as you can at the top of the lift will help you build muscle. You don’t need to squeeze for more than a second or two, but challenging those muscle groups to work that much harder will pay big dividends.


An often-missed principle of lifting is a strong contraction—or squeeze—at the top of every movement.



Following these basic tips in the gym will set you on the right track and will help you build a fit body. It might be slow and gradual but it is extremely effective.



Fast Body Hack Rapid Body Transformation.

8 Training Tips to Build Lean Muscle

Do you ever wonder how the professional bodybuilders/athletes do it?



How do they pack on all that muscle so quickly?


An issue with most people, these days are they don’t exercise enough or they have poor eating habits.


Here are 8 tips by professional bodybuilders that will get you right on track to build lean muscle:


1.Eat All The Time:


Eat all the time to build lean muscle


Specifically you should try to eat about every 3 hours. Think of your body as if it’s an engine, if it doesn’t have enough fuels the engine starts running poorly; same with your body.


In fact some nutritionists have said that if you don’t eat enough you are actually limiting the rate in which your body constructs new proteins.


Remember to consider your calorie surplus as well. If your consuming enough calories to maintain your current body weight, how do you expect to build more muscle mass? You won’t actually. You need to add a surplus of around 250-500 calories a day.


2.Take it Easy on The Carbs Post Workout:


Carbs are great for rebuilding muscle don’t get me wrong here, and they are great on rest days. However, some new evidence is pointing to carbs slowing down the rate in which your body breaks down the protein.


If you are going to embark on eating carbs select slower digesting carbohydrates so you will get a steady release of insulin over time. This will further help to keep your mass gains leaner.


So this means putting high-quality foods down your throat such as whole grains, sweet potatoes, fruit, and vegetables.


3.Consume More Protein:


This seems like a no brainer I know, but you would be surprised that people often don’t make the switch when they start exercising. It’s very simple if you are trying to pack on weight you need to eat more protein .


Think of protein intake like the bricks that are used to build your “house”.


Most males will require around 1 grams of protein per pound of body weight while building muscle.


You will want to consume foods that are rich in protein – eggs, cottage cheese, nuts, fish and of course meat.


4.Exercise Your Big Muscle Groups:


build lean muscle


Always remember this, if you exercise your largest muscle group it will lead to the most gains. Not only this but for instance if you train leg’s it can actually stimulate natural testosterone and growth hormone.


Besides if you don’t have strong legs, the rest of your body is just sitting on a weak foundation.


5.Get Lots of Sleep:


This has been said time and time again in my blog posts, but it’s so critical for muscle growth. Recovery is very important and your muscles are growing in your sleep.


Without the sufficient amount of sleep, you will not make progress and give your body time to rebuild and repair muscle fibers. It’s important to remember SOME people may need less sleep than others, but generally you want to shoot for around eight hours of sleep every day.


6.Drink Loads of Water:


drink water to build lean muscle


If your body is dehydrated forget performing at your peak, whether it’s mentally or physically for that matter. To make sure you are performing at your peak, you must always make sure you are hydrated.


Always drink a sufficient amount of water during the day. If possible grab water with electrolytes, and especially have a water bottle handy if you are engaging in a very serious workout session.


Water will help regulate your body hear when lifting weights and deliver electrolytes to our muscles during the lift. Remember this quick fact, your muscles are 80% water.


7.Take it Easy on The Treadmill:


treadmill - build lean muscle


All right it’s important not to take this tip too far. What I mean by this is you need to make sure you’re not doing EXCESSIVE cardio. Burning a ton of calories will only make it more of an uphill battle when trying to gain muscle mass.


For example let’s say you’re a male and your calorie intake to maintain your body weight is 2800 calories, if you burn 800 on an intense run, you will have to replace the calories along with adding 300-500 additional calories for weight gain.


8.Build Lean Muscle with Interesting Recipes:


food recipes - build lean muscle


If you’re not enjoying the foods your eating on your weight gain quest then it’s going to be especially hard to stay on track. It’s important to keep your food interesting and to keep it to things you enjoy eating. This way at least your enjoying consuming more calories than normal.


You can check out some low-fat sauce recipes here that you can include with your meals.




Fast Body Hack Rapid Body Transformation.

5 Workouts That Work Better Than Cardio

Today I want to share something different with you. We have all heard about different diets, workouts, pills, teas etc to burn fat. But do you know how your body really burns fat?


One word. Metabolism.


I know right now you’re thinking, Duh! I know that.


You might have read numerous articles of how Green Tea boosts metabolism and burns fat. Or how certain diet pills curbs your hunger and boosts your metabolism and in turn burns fat.


But let me tell you something. If a few cups of green tea and popping a few pills daily would actually make you lean then you would never see a single obese person in the world. And that’s the truth! The cold harsh truth.


Have you ever seen a construction worker that’s obese? Or an Athlete/Sportsperson that’s over-weight. I’m pretty sure the answer is NO!


That’s cause they have a HIGHER metabolism than average office going people. Whereas you will see more desk workers with a fat belly because of their lower metabolism.


Now I’m not asking you to go work at a mill or prepare for the NBA. But if you follow the extremely high metabolism boosting 30 mins a day workout that I’m about to share with you, then I guarantee that you will be burning fat so fast that you won’t need a single pill or cup of tea in your life ever again. (Not that green tea is bad, it has several health benefits… But you won’t need it to specifically burn fat)


If your goal is to burn fat then your intervals and circuits are crucial. You don’t always need a treadmill to burn calories.


Intense periods of workouts with short recovery segments allow you to keep the workout intensity high whilst still maintaining the form; they are also extremely effective for changing your physique.


Intense circuits also promote muscle building hormones and put your body in a perfect state to build lean mass. The key to making an interval workout is including movements that challenge your entire body in a single exercise.


Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set.


Include at least a day of rest in between workouts as these intervals are intense, and you’ll see results a treadmill could never replicate.



Try Out These 5 Workouts That Work Better Than Cardio:


1.Four Rounds of Circuit:


Round 1


– Burpees

Workouts That Work Better Than Cardio


– Mountain Climbers

Workouts That Work Better Than Cardio


– Jumping Jacks

Workouts That Work Better Than Cardio


Three Circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.


– Jump rope – 3 minutes


Rest for a minute before commencing round 2



Round 2


– Walking Lunges with Kettlebell exchange underneath leg

Workouts That Work Better Than Cardio


– Pushups


– Lunge Jumps

Workouts That Work Better Than Cardio


– Walk-outs (inchworms)



Three Circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.


– Jump rope – 3 minutes


Rest for a minute



Round 3


– Traveling Kettlebell Squats

Workouts That Work Better Than Cardio


– TRX Pullups


– Box Jumps

Workouts That Work Better Than Cardio


– TRX Jack Knives


Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.


– Jump rope 3 minutes


Rest 1 minute



Round 4


– Traveling Side Lunges


– Dips


– Speed Skaters (lateral jumps)

Workouts That Work Better Than Cardio


– Plank to Pushup

Workouts That Work Better Than Cardio


Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.


2. Legs and Core Blaster:


Perform the paired exercises (marked “a” and “b”) as alternating sets, so you’ll complete one set of “a,” rest as directed, then one set of “b,” and repeat until all sets are completed. The remaining exercises are done as straight sets.


A. Bulgarian Split Squat: 3 sets, 10 reps (each leg). Rest: 60 sec.

Workouts That Work Better Than Cardio


B. Single-leg Swiss Ball Leg Curl: 3 sets, as many reps as possible (each leg). Rest: None


C. Single-leg Glute Bridge: 3 sets, as many reps as possible (each leg). Rest: 30 sec.


D. Plank: 3 sets, hold as long as possible. Rest: None


E. Medicine Ball Woodchop (above): 2 sets, 20 reps (each side). Rest: 30 sec.

Workouts That Work Better Than Cardio


3. Dumbbell Circuit for Weight Loss:


Do each exercise for 30 seconds and rest for 30 seconds before jumping into the next one. After one round, rest for 60 seconds, then repeat. Do four total rounds.


A. Dumbbell Goblet Squat: Duration – 30 secs ; Rest – 30 secs



B. Pushups: Duration – 30 secs ; Rest – 30 secs


C. Dumbbell Row: Duration – 30 secs ; Rest – 30 secs

Workouts That Work Better Than Cardio


D. Salute Planks: Duration – 30 secs ; Rest – 30 secs

Workouts That Work Better Than Cardio


E. Ice Skater Jumps: Duration – 30 secs ; Rest – 30 secs

Workouts That Work Better Than Cardio


4. Strength and Conditioning Circuit:


A. Dumbbell Swings: Grip the dumbbell so the plate ends are perpendicular to your body. Sit the hips back (as though you were deadlifting) and flex knees. Swing the dumbbell between your legs and push through the heels to raise the weight. Duration: 30 seconds



B. Inverted Rows with Chairs: Sit on the floor between two chairs with the seats facing away from each other and a sturdy broomstick/bar lying on top of both. Tightly grab onto the bar and make sure you body is straight from the top of your head to your ankles. Duration: 30 seconds



C. Squat Jumps: Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible.


Duration: 30 seconds


Plank Duration: 30 seconds



D. High Knees: Duration – 30 seconds

Workouts That Work Better Than Cardio


5. Kettlebell Complex:


Perform exercises A–C in sequence, then repeat on the other arm. Rest three minutes, then repeat for five total rounds. Go on to the Turkish getup, performing reps for five straight minutes. Working one side at a time makes for longer sets and more calorie burning—it also challenges your core.


A. One arm snatch: Reps – 10

Workouts That Work Better Than Cardio


B. One arm clean and press: Hold a kettlebell and bend your hips back so your torso moves closer to the floor and the weight hangs just above it. Reps – 8



C. One arm goblet squat: Hold the kettlebell under your chin and stand with your feet shoulder-width apart, toes turned out slightly. Squat as low as you can. Reps – 8



D. Turkish Getup: Lie on your back on the floor. Hold the ’bell over your chest with your right hand. Bend your right knee 90 degrees and plant your foot. Raise your torso off the floor. Now use your right foot to raise your hips off the floor while you support your body with the left hand. Sweep your left leg back and rest on your left knee. Stand up, then reverse the motion to return to the floor. Perform one rep on your right, then one rep on your left.



Repeat for five minutes.


Reps : As many as you can in 5 minutes.



If you do these exercises just 3 times a week, I guarantee you will burn fat faster than ever.


Let me know about your results in the comments section.



Fast Body Hack Rapid Body Transformation.

5 Mistakes That Hamper Your Muscle Training Progress

You train well. You eat right. Yet you don’t see significant changes in your training progress.


Ever wondered why?


You think you might be on the right track with your fitness goals, but listed below are certain mistakes one makes during their fitness regime:



1.Not Shuffling Your Rep Ranges:


Reps - Muscle Training Progress



Fitness enthusiasts lift dedicatedly but make the mistake of not changing their rep ranges and number of sets. For example, they stick to 3 sets of 10 reps for an indefinite amount of time.


What results is a total lack of progression. The muscles know what to expect and they just adapt to the routine. It’s important to work different rep ranges in order to cause different adaptations in the muscles that lead to muscle confusion and consistent muscle growth.


Take down a few basics:

A) 1-5 reps – Neurological changes and gains of pure strength.

B) 6-8 reps – Neurological adaptations, as well as metabolic and structural changes resulting in gains of strength and hypertrophy.

C) 8-12 reps – There is little neurological adaptation, but lots of structural changes resulting in major hypertrophy gains.

D) 13-20 reps – Changes are mostly metabolic resulting in local endurance gains.



2.Not Shuffling Your Workout Routine:



Muscle Training Progress
Photo courtesy: gymper.com


The next biggest mistake that one can make is never changing their routine. This stagnates your body’s development, since it isn’t being challenged with new and varying movements. When your muscles perform the same routine over and over, you plateau.


Instead, switch workouts up every 4-6 weeks in order to re-stimulate muscles, cause muscle confusion and improve results. By changing your routine, you re-challenge your muscles to work against new stress, which forces them to adapt and improve.



3.Switching To Heavy Weights Quickly:



Muscle Training Progress


Often, guys want to increase weights too fast to keep up with friends, impress people at the gym, or simply to polish their own ego. Unfortunately, lifting too heavy too soon prohibits the neurological and physiological adaptations within the body, which are essential to safely increase the weight load.


As a result, form inevitably suffers and exercises aren’t executed properly. To complete reps, we sacrifice perfect form and recruit additional muscles, thus, sacrificing the primary muscle(s) for which each exercise was selected to develop.


Instead of muscular gains, you get bad habits and a loss of progress and muscular development. In addition, injuries can occur that if serious, could have you benched from your workouts for weeks.



4.Forgetting To Strengthen Stabilizing Muscles:



Muscle Training Progress



“I lift regularly but my max lifts aren’t getting heavier, what’s the deal?” and “I keep hurting myself while trying to lift heavier.” I hear these complaints frequently. The cause of both problems is often not strengthening the correct small stabilizing muscles of the major joints.


Too many people focus solely on the big, visual muscles such as pectorals, deltoids and quads. If you want to develop those muscles and lift heavier, you must strengthen the stabilizers that help keep the joint in correct position during maximal lifts.


Want a bigger chest and heavier bench press? Strengthen the rotator cuff group of muscles (deep within the shoulder) as well as the triceps. Want more developed quads and an increased squat? Don’t forget to strengthen the glute medius and piriformis, two muscles that aid in hip stabilization. By improving the strength of these muscles, you maintain the integrity of the joint, preventing injuries and permitting you to lift heavier weights.



5.Over-Training a Single Muscle Group:


muscle training progress


When an individual obsesses over a particular body part, such as increasing chest or shoulders size, they often train that body part too often. If you’re genuinely training for size and strength gains, you need to give the muscles adequate time to recover, regenerate and grow.


Essentially, heavy training causes trauma to the muscle cells, and those muscles need time to repair and regenerate to get bigger and stronger. Muscle cells can only repair themselves during rest, thus working muscles too often actually causes muscular deterioration, the complete opposite of the desired size and strength gain.


General rule: If you’re working for size gains, give muscle groups at least 4 days between sessions. Successfully implement these changes in your routine and I guarantee that you’ll see remarkable progress towards your goals, whether it be increasing strength, getting bigger or getting ripped.


The next time you hit the gym, keep things things and mind and you will start seeing changes in no time.


Also my Rapid Body Transformation System that I have developed over the years is designed for consistent muscle growth and adding lean muscle while burning unwanted excess fat. If you would like a laid-out step by step system to transforming your body you can check it out here.


Also check out my article on Maximizing Muscle Mass and Post-Workout Recovery. Packed with loads of beneficial information.




Fast Body Hack Rapid Body Transformation.

4 Ways To Build Muscle And Burn Fat At The Same Time

Yes it is possible to build muscle and burn fat at the same time. The common myth would suggest that you need to gain some fat for the bulk up before you start cutting down. But this is not the right mindset one should have while building muscle. There are a lot of opinions out there, but it is mostly because people misunderstand the “how” process behind building muscle and burning fat. Let’s see in brief how both of these processes work.
Muscle Gain: In a period of one year with proper training and diet, people can see a muscle gain of about 10 to 15 pounds. As you go intense in your workout, you may start to see a decrease in your muscle growth or you may see it to get stagnant. There is no particular guarantee and it is largely subjective, and it differs from person to person. Some may see an increase of 5 pounds because someone who is really dialed in and of a more endomorph body type might see a swell of 15 to 20 pounds in a year. If you want a good muscle growth, you need a good amount of calories!
Fat Loss: Losing fat happens to be more easy than building muscle. It all comes down to the pattern of calories in and out. You tend to lose weight when you create a deficit either through diet or exercise, or more preferably the best of both. But to get the best judgment you need to know your TDEE (Total daily energy expenditure). If you want to lose a pound per week that would need a total of 500 calories per day above and beyond their TDEE. Losing weight while building muscle is not as easy as it may seem. You need to be patient with yourself when you are trying to burn fat and build muscle at the same time. Do not believe the hype’s and the misnomer out there about these concepts that say losing double digit amount of body fat and building the same amount of muscle at the same time. Lets see below how you can make this process easy for yourself.


1. Follow a set meal plan with proper calorie intake:


Meal plan to build muscle and burn fat



Follow the routine given below in order keep your calorie deficit between 20 to 25%.

* 2 grams of protein per pound of body weight, per day.

* 1 gram of carbohydrate per pound of body weight, per day.

* 2 grams of fat per pound of body weight, per day.

Keep a calculated plan for your body mass, cut and fit meals according to your calorie requirements and make a chart of how much to eat. With proper dieting, you can lose up to 1-2 lbs of fat per week, you should never feel starved, and you still have plenty of energy for your daily commitment to fitness.

2. Focus on heavy, compound bodybuilding workout for mass:


Heavy compound workouts to build muscle and burn fat


To gain muscle while losing fat you need to stimulate your muscle growth. Concentrate on heavy (4-6 or 5-8 rep range), compound movements like squat, dead lift, bench press, and military press while training with a moderate workout volume (9-12 heavy sets workout). These compound movements cannot be changed or altered with and will lay foundation for any sort of strength program.

3. Maximize your protein synthesis:


Protein synthesis to build muscle and burn fat


When you are on a low calorie diet, giving attention to your food intake is crucial. All foods can be broken down to 3 macronutrients viz Fat (9 calories per gram), Protein(4 calories per gram) and Carbohydrates(4 calories per gram). It is incredibly important to ensure you are eating your daily protein content as per your requirements. Muscle building supplements can fill the missing void between your meals. But as much as convenient protein supplements are, they in no way should be a replacement for actual whole foods. To ensure that you are eating adequate amounts of protein, supplementing in 2 scoops of a reputed protein powder, also consider pre and post workout powder.

4. Do HIIT(High Intensity Interval Training) workouts:


HIIT to build muscle and burn fat


HIIT is something that you need be aware of and you need to do in order to get the best results for building muscle and burning fat at the same time. HIIT burns more fat per minute than steady cardio. HIIT also preserves more muscle than steady state cardio. It also helps you in increasing growth hormones production which is a very powerful muscle preserver and re-generator. Hence, a 20 to 30 minutes of HIIT session turns out to be one of the best bodybuilding workouts for building mass too!.

5 Workout Rules You Must Follow

As you are about to start your workout for building muscle mass, there are certain things you need to be aware of that are crucially important and that need to be compulsively followed. Failure to comply with these will leave you with long term effects and will hamper your long time progress. Good thing is that if you plan for your future making sure that you get covered, you will have less things to worry about. Lets go over these 5 essential workout rules that you need to add in your workout schedule which will help you to gain that lean mass you have been dreaming of.


1. Always Warm Up Your Joints:


warm up - workout rules


The first thing that you should do when you enter gym is warm up your joints. One of the most common things that happen with bodybuilders is that have to take time off their workout process ; not by choice but because of joint pain. As you increase your endurance, you start getting more stronger, you start lifting more heavy weights that ends up adding more stress to your joint bones. Over the span of time this keeps adding up leading to shoulder problems which becomes common for people who are enrolled in workout programs. So please ensure that your shoulders are properly warmed up before you start doing any kind of heavy lifting. Do not rush your warm up process, many people dont take their warm up seriously and generally want to get in and out of the gym in their desired time, and many people end up skipping their warm up with a mentality that it will not help them progress forward. Whilst it may not help you directly build up your muscles but you will see a surprising increase for endurance towards more heavy weights.


2. Taking Time Off From Workouts:


Rest - Workout Rules


You may want to consider taking a week off out of your six month workout program. This is something that is overlooked and underestimated that needs to get done if you hope to come back year after year feeling your best. You might feel fine or better on a daily basis like you are recovering with no consequences, but you do not know the other half of the story. Your body goes through a lot of trauma and residual tears with the constant workout. An extended break from daily workout and gym up to a week will help you fully repair and recover from these trauma’s and will prevent any major injury down the road. Some people try to lighten their weights and reduce the volume of reps but that is not always sufficient. Once in two weeks, take an entire week off and give your body some rest that it deserves. It helps your both physically as well as mentally.


3. Learn More About Your Body:



Body Type - Workout Rules


One of the greatest challenges that one must go through when they are on a workout program is to learn their own body. Many people have a misconceptions that workout is basic science, that if you do A and then do B you will get C. Sadly, this is wrong and it rarely works out. Some protocols may produce massive results of gains for your body, helping you building muscle faster than ever imagined before but with others that is not the case. You can keep hitting gym for weeks, working out for hours but you may not reach anywhere simply because your body responds to the individual type of body that you have. By taking some time to really come to a close understanding of how your body works and responds to the workout that you have tailored out, you can start seeing faster results. While you cant jump to conclusions whether if a particular protocol is giving you results in a week but on the other hand if you have been on it for a month and do not see any visible difference of results, this may be a good sign that you need to alter your program.


4. Workout Cycles Every 5-6 Months:


workout cycle - workout rules


This is a must do tip for anyone on a bodybuilding program. Ensure that you are changing your entire workout schedule every 3-4 months. 5 to 6 months is quite a healthy lengthy period of time to make significant progress and once you reach this time goal you need to switch your workout program. If you are doing a split body program, try upper/lower body or a full body workout set. Add some new exercises. Add rep changes. Work on isolated muscles. While you should be making small changes to your weekly regime to keep avoiding plateau, change your program every six months. This will keep your body constantly responding to change and will lead you to progress on a long run.


5. Add Flexibility Workout:


flexibility workouts - workout rules


And finally coming down to the most important thing to follow here is to add a flexibility workout to your schedule. Apart from warm ups, many people also overlook the importance of flexibility workouts. They usually find it useless and a waste of time. Flexibility does more things than you can think off, It is what keeps your ligaments and tendons functioning at an optimal level and allows you to move in the full range of motion that want to move in each and every exercise you do. Also, it helps you keep your muscles limber as well which further helps you in increasing stamina and strength. Finally, it also adds more functionality to your body overall. Just ensure that you do your stretches, try and do it before your warm up to reduce the risk of straining or pulling any ligaments, tendons or muscles..

11 Protein-Rich Foods For Muscle Building

When we talk of protein and protein rich foods necessary for muscle building and overall growth and function of the human body, EGG is almost invariably the first thing that comes to mind. Egg is one of the major sources of protein and is loaded with anti-oxidants, vitamins and minerals. Besides egg, there are several other foods which contain equal or more amounts of proteins, to especially fulfil the nutritional requirements of vegetarians who do not consume egg in any form, or with those with high cholesterol. Here’s a list of 11 such protein-rich foods.



1) Greek Yoghurt


Greek Yoghurt for Muscle Building


Few foods pack as healthy a punch in small serving sizes as Greek yogurt. A single bowl of Greek yogurt has the potential to keep you fortified with essential nutrients and even help lose weight, with 17 grams of protein per hundred calories. Its rich texture makes it a big sell-out.



2) Pumpkin Seeds


Pumpkin Seeds For Muscle Building


Dr. Mercola, a best selling author of several books and medical publications, advises us to look no further than dried pumpkin seeds, when in a moods for a chewy snack. They are a great source of protein and a quarter of a cup of dried pumpkin seeds gives 10 gms of protein content.



3) Spirulina


Spirulina for Muscle Building


Spirulina is a blue-green algae that is available from fresh water bodies. Generally consumed in powder or capsule form, spirulina provides you with high protein, enough to boost immunity to lower the risk of many diseases. It can be added to salads, soups or smoothies and just 2 tablespoons of spirulina gives 8 grams of protein that nourishes the body with great wellness.



4) Cottage Cheese


cottage cheese for muscle building


Cottage cheese is a fantastic way to include high protein in the diet. Half a cup of cottage cheese gives around 11 grams of protein, especially beneficial during the process of muscle building. Besides protein, cottage cheese is a great source of calcium, Vitamin B12 and other useful nutrients.



5) Peanuts


peanuts for muscle building


Delicious, crunchy, and nutty peanuts are one of the most popular oil seeds known to humankind since centuries. Their kernels are enriched with many nutrients essential for optimum health and wellness. One of the best ways to add protein to the diet is consume peanuts, with every 100 rams consumed, providing 25 gms of protein.



6) Lentils


Lentils for Muscle Building


Lentils are another amazing source of protein. For every 100 gms, you get 26 gms of protein. Free from cholesterol, lentils are rich in other minerals too. They make a healthy side dish and can also be added to soups and salads.



7) Salmon


Salmon for Muscle Building


An extremely rich source of protein, salmon can be steamed, baked or fried for a scrumptious addition to any meal. 100 gms of salmon contains about 23 grams of animal protein.



8) Shrimps and Prawns


Shrimps and Prawns for Muscle Building


Shrimps and prawns are a great source of animal protein. While shrimps provide 18.4 grams of protein per 100 gms, you get 17 gms of protein in the same weight of prawns. They are low in calories and hence can be gorged on to build your muscle mass. Extremely fab foods while on a muscle building diet, they nourish your body with Vitamins B6 and B12 too.



9) Bacon


Bacon for Muscle Building


Another magnificent source of protein, 100 gms of bacon provides around 30 gms of protein. A core ingredient in many body builders’ diet, you should be warned that it is high in cholesterol.



10) Chicken Breast


Chicken Breast for Muscle Building


Chicken breast is one of the most loved sources of animal protein and extremely tasty, no matter how it’s cooked. Though it is high in cholesterol, it gives about 23.5 gms of protein per 100 grams serving.



11) Beef


Beef for Muscle Building


Apart from being a huge source of protein, beef also provides zinc, niacin, Vitamin B12 and selenium. A 100 gms serving has around 27 gms lean protein..

9 Health Benefits of Chia Seeds

Loaded with nutrients that can be hugely beneficial for the body and brain, especially for health and weight-loss, chia seeds are among the healthiest foods on the planet. An edible seed from the desert plant Salvia Hispanica, grown in Mexico dating back to Mayan and Aztec cultures, Chia literally means strength.


That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.


Supported by substantial studies, here are 10 Important Benefits of Chia Seeds:





Recognized as the modern day superfood, these tiny black chia seeds pack a powerful nutritional punch. They are loaded with dietary fiber, protein, Omega-3 fatty acids and various micronutrients. Above all, they are a “whole grain” food, usually grown organically, and naturally free of gluten. A single ounce, contains only 137 calories and one gram of digestible carbohydrate.





Chia seeds are packed with antioxidants that help protect the body from free radicals, aging and cancer. Getting antioxidants from natural foods can have more positive effects on health as compared to their supplements. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.





Chia seeds contain large amounts of protein, more than most plants. With major health benefits, protein is by far the most weight loss friendly nutrient in the diet. A high protein intake is known to reduce appetite and obsessive thoughts about food by and the desire for night time snacking.





It is believed by many health experts that chia seeds can help in weight loss. This is because the fiber absorbs large amounts of water and expands in the stomach, which is thought to increase fullness and slow the absorption of food. However there are no proven theories to show the direct connection between chia seeds and weight loss. Chia seeds can still be a useful addition to the diet.





Chia seeds should be able to improve metabolic health, given that they are high in fiber, protein and Omega-3s. Although with inconclusive results, there have been studies that have shown consumption of chia seeds to lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation.


Thus to conclude it may be appropriate to say that chia seeds can improve these risk factors, but probably won’t have a major effect unless followed by other beneficial changes in the diet.




chia seeds improves bone health


Chia seeds contain calcium, phosphorus, magnesium and protein, nutrients that are absolutely vital for bone health, with calcium content being particularly impressive, more than any dairy product. People allergic or averse to dairy products can especially benefit from chia seeds.





A study on type-2 diabetic patients was the most successful application of chia seeds to date, with patients consuming chia seeds having shown improvements in several important health markers.




chia seeds improves performance


There is a legend that Aztecs and Mayans used chia seeds to spike performance back in the day. A recent study on 6 participants suggests it may be true. These were divided into 2 groups with 1 given Gatorade while the other, Gatorade and chia seeds in equal proportions. Later they were made to run for an hour on a treadmill, followed by a timed 10 kilometer long run.


There was no difference in their performances which could mean that the chia seeds replacing Gatorade were equally effective. However, there’s no definitive study to endorse this theory and given that most of the carbs in chia seeds are fiber, it doesn’t make much sense that they could be used for carb loading.




Chia seeds


This one can’t exactly be called a health benefit but is an important one. Chia seeds are incredibly easy to incorporate in the diet. They do not need to be ground like flax seeds, which makes it pretty easy to use then in any recipe.


They can be soaked in juice, added to porridges and puddings, or used in baked dishes. Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes.

If you are not used to eating a lot of fiber, it is advisable to exercise caution and not consume too much in the first go.




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