Michael Stein

Grow muscle density using Heavy supports training

Muscle growth is highly affected by the way our hormones respond to exercises. However, there are also many other factors that come into play in determining muscle mass gain and these include nutritional intake and type of exercises. To increase muscle density, proper muscle building workout ought to be designed as this is the only way to boost metabolism and hormonal output. Muscles can only grow if we place a demand on them and this is what makes heavy support exercises an essential part of bodybuilding when the goal is muscle development.

The main goal of workouts is to influence the hormonal system for increased muscle mass. However, it also helps affect the metabolic rate for enhanced fat loss. Heavy support training can be used to boost metabolism and hormonal production during and after exercises. This is easily achievable through three variables necessary for mass fat breakdown and muscle mass gain and involves high loads, multiple exercises and short rest intervals. It is therefore important to design the right muscle building workout routines in order to achieve the desired results. Below are some suggestions to help you get started with this process: -

Choosing the right exercises

First, your high support training routine should consist of large multi-joint mass movements to enhance testosterone release. To perform these exercises, your body requires greater energy expenditure. It is also important to choose movements that are simple but fast-paced to help incite greater muscle fatigue. Squat jumps, trap bar dead-lifts and goblet squats will come highly recommended especially if you are doing many reps. Olympic lifts and barbell squats will also be ideal during your lift days but these should also have some dedicated resting periods.

Exercise intensity

If you are a beginner, it would be advisable to start with a variation of 3 to 5 movements and then increase gradually to an average of 8 to 10. It is important to also use full-body training sessions to help increase your in-session metabolism. However, try splitting the methods to cover lower and upper body or other muscle groups such as arms, quads and arms in one session and hamstrings, glutes, shoulders and chest during the next session. The number of reps is also important when it comes to heavy support training. Since you will be performing these exercises in circuit fashion, 3-6 reps will be ideal.

Workout sets and rest intervals

Three to six muscle building workout sets will be the most appropriate volume range for high intensity training. If you prefer paced workouts, consider taking 30-60 seconds break in between the sets. You can also use a heart rate monitor during rest period and wait for your heart to reach anaerobic threshold or approximately 150-160 beats. Alternatively, you can rest only when necessary if you are performing exercises switching from one body part to the other.

These workouts are effective for increased anabolic hormone release and expending energy. However, it is also good to note that the body also experiences an increased release of catabolic hormone cortisal due to high-concentration, low-rest interval body building workout and large muscle mass. These high levels of cortisol are important for tissue repair and muscle gain but this is only in the short-term. Constantly high levels of cortisol lead to low protein synthesis and poor immune function. For healthy muscle density, consider 1 or 2 heavy support workouts within the week and combine with lower intensity training.

Using Hard-core Supplements

As ‘Heavy support’ routines are meant to grow your muscle density at an extremely rapid pace, you need something that can aid rapid recovery after workout. Although, protein supplements are great in building muscles but you need something more than just protein supplements. Hormone based supplements such as anabolic steroids play an important role here. Ultimately, it’s the hormones that affect any physiological changes in your body and are the most important elements in muscle growth. The key to buy anabolic steroids online is to look for steroids that are not injectable and safe to use. CrazyBulk is one such producer of safe anabolic steroids.

5 Natural testosterone boosting techniques

Having low levels of testosterone due to age or other issues is a problem that can affect your wellbeing, but also your muscles development.

Although there are many testosterone boosters in the supplements market, not all work that good and also some of them contain compounds that are not the very safe from a health perspective.

Using only natural testosterone booster techniques will help you avoid these types of issues and also low testosterone levels.

Losing Weight

Being overweight can lower the testosterone levels in the body, but not its production. This happens mostly because of the presence of too much visceral fat (fat between organs). Testosterone in the presence of big amounts of visceral fat was proven to be transformed in estrogen (female hormone), basically neutralizing it.

So, it is obvious that keeping a low body fat percentage in the body is going to be a great natural testosterone booster.

Heavy training

Training heavy was proved in several studies that it can increase the production of testosterone. You must only be sure that you will use the exercises that involve a lot of muscles and joints.

For example you can use exercises like: squats, bench press, barbell rows, deadlifts and other. Also be sure to use heavy weights that will only allow you to do around 6 repetitions.

Increasing the levels of Vitamin D

Recent studies have revealed the fact that increasing the amount of Vitamin D in the body, increases also testosterone production.

A great way through which you can increase naturally your Vitamin D levels is by exposing yourself to sunlight, for about 20 minutes at least per day. Make sure you expose as much skin you can in that time frame.

Another way to increase Vitamin D is by using supplements.

Consuming saturated fats

Although the intake of saturated fats is not a big problem these days, there are vegan persons or persons which are eating to keep a low body fat percentage, that don’t get enough of saturated fats in their daily meals.

In order to get good levels of testosterone you have to consume around 10-15% percent of saturated fats, from you total intake of daily fats. Make sure also that your intake of saturated fats is coming from clean sources: whole milk, butter (grass fed), palm oil, coconut oil, fatty meats and yolks.

Increasing the levels of Zinc

Having low levels of zinc was proved to lead to low levels of testosterone and vice versa.

Eating foods like whole milk, yogurt and meats can improve your levels of zinc and also uptake.

Although there are many people who recommend eating also vegetables to increase the levels of zinc, this in reality is not a good method. The zinc content from most of the vegetables is not bioavailable, which means that the body can’t extract and use it from a specific food. You can increase zinc levels also by using Zinc supplements.

If you need a quicker alternative then using testosterone booster supplements can certainly help. But the key is to choose one that has all natural ingredients. One such supplement is Prime Male testosterone. It has 12 natural ingredients which are highly effective in boosting testosterone naturally.

Keep in mind that all the natural testosterone booster methods from this article work synergistically, so this means that you should apply all of them in order to get the best results.

5 workout routines for strong thighs

Leg exercises do not usually feature on top of the list for many people that want to lose weight and maintain lean bodies. However, this should not be the case because many of the exercises that target the legs, especially the thighs help the body get rid of body fat in turn strengthening them. Strong thighs help carry the body during routine exercises and while doing other intense activities as well. Therefore, it is important to have an idea of the best workout routines that you can integrate into your daily program to ensure that you build muscles in the thighs.

Some of the best workout routines that when done regularly will help your thighs gain strength includes:

1. Single leg circles

   This workout routine which is done in five repetitions is quite effective and will require you to lie down on your back with arms on the side. Palms should face down for maximum effect. As a start, point out the left foot towards the ceiling and rotate it outwards. While inhaling and hips staying still, trace a single circle with the leg. Do this towards the clockwise direction at least five times and then again towards the anti-clockwise direction.

2. Flamingo balance

   The potential of quickly tightening your thigh muscles is greatly increased when engaging in such workout routines. It may seem a bit complicated especially since it is done for 12 repetitions but is very effective. To start, place the left hand on the hip while holding on to a dumbbell with the right hand. Slightly leaning forward, begin to lift the left foot till it reaches the hips while simultaneously bringing the right arm frontward. The palm should be facing the ceiling resembling bicep curls. At this point, briefly touch the toes while ensuring that the right knee does not bend.

3. Ball squat

   Among the workout routines that give double benefits to the thighs is the ball squat which strengthens them and makes them thinner as well. Start by ensuring familiar exercise ball is sandwiched between the lower back and wall. Your feet should be apart and your knees bent at least five to ten inches lower, and then hold the position for three second before standing up again. For maximum effect, do five repetitions in the beginning till you finally reach twelve reps.

4. Plie

   If you are looking for a routine that will strengthen the back of your thighs, then try out the Plie. To start, your feet should be wide apart while standing with the toes looking forward. Place your arms in front then go lower into squat position, even as the arms remain straight. Stand back up then repeat the routine again while remembering to hold the squat for at least a minute.

5. Dumbbell lunges

   This workout routine will get your thigh muscles blazing, strengthening them in the long run. For a start, feet should be wide apart while holding dumbbells of five to eight pounds in your hands. Lunge forward using the left leg then straighten it while ensuring that your knee does not touch the ground. Body weight should be distributed evenly on your legs and torso upright as you do the lunges for at least 30 seconds. You may switch sides after 30 seconds.

Don’t forget to take proper post workout supplements. Anabolic supplements have proven to be the most effective for crazy bulk gain. CrazyBulk is leading provider of such supplements, go through the crazy bulk reviews on web before buying.

6 surefire ways to bulk mass gain

Gaining body muscle is a good sign that your workout routine is paying off and is likely to keep you motivated to keep going. However, bulk mass gain is not as easy as it looks and it requires commitment and the accommodation of some practices to ensure that your body muscles continue to grow. Maintaining a good balance between body fat and muscle in the body with the latter getting the upper hand is important if you are to see constant progress. Many times, the quest to gain muscle has resulted in failure when no plan is put in place to help achieve the goal.

Bulk mass gain can be achieved in a number of ways but there are some that are considered to be more effective than others for both men and women. Here are some assured ways to bulk up in a safe manner.

1. Regular food consumption

   Although eating a balanced diet is essential in building muscles, ensure that you break down the meals into small portions to be eaten during the day. All the meals should have all the necessary nutrients especially carbohydrates and proteins to boost metabolism that leads to fat loss as well as build muscle.

2. Increase in calorie intake

   It is important to consume a certain number of calories within the day to ensure that the body has enough energy to burn body fat that is not needed when working out. The best way to do this is to calculate the number of calories you eat on a daily basis then add another five hundred to meet the threshold of the preferred amount of calorie intake.

3. Exercise entire body

   It is common to find many people seeking to achieve bulk mass gain focusing on training particular parts of the body. However, it is vital to train the entire body so that a larger number of muscles are involved in the exercise resulting in the release of hormones that stimulate muscle growth. Balanced training ensures that muscles grow quickly and in a safe manner.

4. Switch up exercise routine

   Although having a set exercise routine increases the chances of building muscles much faster, it is crucial to alter certain parts of it after a certain period. The ideal time period is after a month or one and a half months depending on your preference. Change in routine may include types of exercises performed, length of cardio workout or rest time among others. To have an idea of the changes made over time, it is important to keep a record so that you are able to see the progress.

5. Use workout supplements

   Both pre and post workout supplements are important when seeking to achieve bulk mass gain as they speed up the process allowing you to see progress within a short amount of time. Pre workout supplements help the body prepare for the exercise regimen while those taken after working out help repair any torn muscles resulting in their fast growth over time. These crazy mass supplements are available in form of shakes and even tablets.

6. Invest in proper rest

   Enough sleep is essential is building muscles as you train on a regular basis at the gym. Most times, it is recommended that one sleep for eight hours to allow the body to recover. In addition, avoid stressful situations which may result in the increased production of the hormone Cortisol which burns muscles while storing body fat.

CREATIVE WAYS TO ACHIEVE FITNESS

Getting and keeping fit could be a very difficult task. Talking about people who are a little bit out of shape, they might not need to put in much effort if they just need to shed a few pounds because they are in a good fitness level. You will need to put in great effort if you haven’t been keeping fit for a long time, and have added a lot of weight. For this category of people, self motivation will be a driving force for them during the period of their training/workouts. A lot of them will not achieve fitness because they will relent at some point due to lack of self motivation.

• Be focused

Concentrating on the most important things that will make them lose weight and achieve fitness is what most unfit and overweight people often do. There are people who get engulfed with the thought of what the exercise entails, and this makes them lose concentration or become discouraged. Despite the effort they put in, they could be on the path to failure if they focus on the intense hard work they have to go through to achieve fitness. It is better to concentrate on the smaller steps and actions you need to take to lose weight and get fit rather than focus on the massive effort needed to do so. Being realistic when you set your goal(s), and focusing on smaller or more achievable steps is a way of getting motivated. Also, note that your understanding of this process matters. If your mind understands that it is easier then it will be so.

• Be confident

There are ways you can achieve your goals after setting them. Be confident in yourself, and in other people. Both can, and would work together. You should be able to rely on others because they will be of great help to you during the process of weight loss and achieving fitness. You will get people who are concerned about your goals, and people who are experts in giving you the best advice on how you can achieve your goals; i.e. if you rely on people like personal trainers, dietitians, doctors, and family and friends(for support). You should also rely on yourself to do what’s required of you, and follow the outlined activities religiously.

• Be active

Amend your eating habits if you really want to lose weight. Being creative while active keeps you motivated. Do your normal routines in a different way like, doing some step-ups with your knees as high as possible while taking a shower, do squats while putting on your shoes etc. These are small steps of becoming active, and they don’t interfere with your day-to-day activities.

• Take the natural route

Always try to take the natural route while losing weight. There are no shortcuts to a rapid weight loss. Take natural & recommended weight loss supplements like Pure Acai Berry Max.

Major Benefits Of Circuit Training Workouts

Circuit training is at the very fundamental level, a kind of weight training, or resistance training program that is focused towards maximizing the volume of workout over a short span of time. If the three goals that you want to achieve out of your workout schedule are muscle gain, weight loss, and strength increment, the circuit training program is going to be a commendable choice for you.

Circuit training workout plan is specifically designed for people who make an excuse of lack of time for not exercising their muscles on a regular basis. It ensures that one can be done with it quickly without having to compromise on the overall gains. Moreover, such a program is customizable as per the requirements of each individual and doesn’t have to be performed every day.

Benefits Of Circuit Training Workout Program:-

To begin with, circuit training workouts enable you to keep a slightly elevated heart rate at all times due to extremely tiny breaks that you are allowed to take. This is how such a workout plan perfectly combines weight lifting with cardiovascular effort. This in turn leads to an increase in fat metabolism which starts to burn quickly and enables you to lose weight efficiently due to the elevated periods of exertion.

Circuit training is also a convenient form of workout schedule for people who can’t afford to invest much of their time in such a routine. Since it increases the volume of exercises done in a short period of time, it enables them to relish the same outcomes. Furthermore, it removes the necessity of separate cardiovascular exercises and since all muscle groups of a body are being utilized in each of the workout sessions, there is no need to hit the gym every day. As a matter of fact, it is rather recommended to not work out every day in order to enable your muscles to recover completely before the next stress session.

Another of a major benefit of circuit training workouts that must be accentuated here is an increased consumption of oxygen right after the workout. Since the heart rate is kept at a slightly elevated state at all times, it ensures higher consumption of oxygen which certainly is a factor that takes part in building muscle mass.

Conclusion:-

To put it simply, circuit training workouts is a perfect combination of exercises which are performed in a row with minimal breaks and elevated heart rate that enables an individual to build muscle mass efficiently without having to step out of the weight limitations specified by BMI. With the added benefits of gaining lean muscle mass, fat loss, increases performance, strength, and stamina, and a remarkably efficient recovery of muscles after each workout session, it is only fair to conclude that circuit training workouts are a commendable choice for you specifically if time is a concern for you. As with all sorts of workout programs, it is advised to have a trainer for guidance at least in the beginning. Also, don’t forget to complement your circuit training with right kind of supplement. HGH supplements are best known for their fast & effective results, pick your hgh supplement before embarking on the training.

Body building Tips

For building muscle mass you need to select a good dietary pattern and follow a regular exercise plan. There are special exercises for building muscles, practice them to have effective results. The sooner you get in to the gym and start exercise, the better. Follow some workout strategies to build muscles. Here are some of the tips to build muscles.

Some of the things you can do to build mass include taking in necessary amount of protein, vitamin D, zinc, magnesium, creatine, amino acids so that you can work-out with your highest potential, amino acid, carbohydrates and glutamine. It is very important to ensure that your diet is sufficed with all the ingredients mentioned. However, food alone cannot get you to the desired threshold level. To achieve your goal of building body, you need to build muscle mass through a combination of dietary pattern and exercise program. Go for a tough workout; follow a right nutritional approach having high protein and low flavored food.

Include lifting weight in your workout program. Don’t worry about failure on lifting weight you will encounter. It is considered that the muscles are build when you get exhausted again and again as failures will keep pushing your body hard. Maximize building muscles mass by doing compound exercises. Do as many pull-ups as you can in the morning. Go for another set at night, repeat this practice every day. It is recommended that test the maximum number of reps after a month.

Go for workout that is focused on exhausting all parts of shoulder through a combination of both compound and isolation exercises. Seek help from your gym trainer or coach for better and effective results.

Change your exercise pattern as soon as you realize that you are encountering plateau. It is a situation in which you see no progress as all; in fact all your gym efforts go wasted. Change your exercise pattern and make a little change in your dietary pattern too.

For immediate results people go for body building supplements, however choose those supplements wisely. There are loads of body building supplements available in the market, all companies claim to produce the best supplement but these may have a profound effect universally and these supplements may also have side effects. It is recommended to seek assistance from your medical special for safety purposes. Crazy Bulk is one of the reputed manufacturer of these supplements and there are lot of positive crazy bulk reviews.

Benefits of Health and Fitness Supplements

It is quite common nowadays to hear and see forums on health and fitness since we live in times where there are many types of lifestyle diseases. Many people have tight schedules and going to the gym can be impossible at times. In the recent years there have been more discoveries on health and fitness supplements and the manufacturing and market for the same has also increased triple fold. Health and fitness supplements are and can be very beneficial to the body depending with the user and the exact purpose of their usage. Health and fitness supplements work well and they are sure to give best results when one follows the given prescription and maintains a healthy diet.

Both supplements work best when taken in correct moderation. Health supplements are given when the body is in lack of a certain nutrient or there is a shortage in direct consumption. Fitness supplements on the other hand are taken mainly by body builders and athletes who want to either increase their strength, energy, performance levels or muscle mass. One must put nutrition first in order to achieve the best of results. It is important to stick to supplements that have a higher percentage of natural products. This can be seen on the manufacturers label. That is the best way to discern the quality of any supplement. A good brand should have about 50%to 60% of the natural product.

Health and fitness supplements are readily available nowadays and can be easily acquired both over the counter and online even without a prescription though it is always advisable to seek medical advice before embarking on the usage of any product. There are some trustworthy sites that provide these products and supplement reviews such as TheSupp. They offer a wide variety of supplements and dietary products for all purposes and at very low prices. They also avail free shipping services to enable access to any of their clients worldwide. They have reviews on their supplements which serve as a guide to the buyers who might be curious to know what these supplements are made up of. It is certified and legitimate.

It is important to ensure that a brand or a site is legitimate before purchasing anything from them. That spares one any regrets later both financially and health wise. Going through user reviews helps to shed more light on the brands available and what to look for. Supplements are the way to go to help boost the body in a variety of ways. They are extremely safe for human use and have been medically proven to be successful on previous users who have been satisfied. The use of supplements has totally gone up in the last decade and this goes to show that they are indeed efficient and trusted by many. They increase body functionality and help it to function better. Supplements require a lot of research prior to using and plenty of digging up information on specific products that one intends to use. They are extremely beneficial and totally worth the time and money.

Phen375 Ingredients - the Secret behind Phen375

Why is Phen375 a success? The secret behind this supplement is in its ingredients. It contains the following ingredients that are known to reduce weight, increase metabolism and curb appetite. Phen375 will be able to reduce weight and prevent it from ever coming back.

This supplement contains a proprietary blend of the following ingredients:

• L-Carnitine (L-Tartrate) this ingredient is known to mimic the natural function of the Human Chorionic Gonadotropin or HCG which is responsible for transportation of fatty acids to release of fat into the bloodstream to be used for energy. This will help you burn more fat faster and easier. L-Carnitine will also burn fat more efficiently while preserving muscle; thus you may use this as you build larger muscles and trim yourself up.
• Citrus Aurantium on the other hand is a natural stimulant that will make your body burn fat almost automatically through increasing your metabolism. You will be able to reduce fat even when you are not exercising or as you take a break from your weight loss routines.
• 1, 3, 7 – Trimethylxanthine or caffeine is a natural appetite suppressant. This will help you curb your appetite and commit to a healthy and effective weight loss program. Caffeine makes you feel full and thus will reduce cravings and spikes in your appetite. Regular use of Phen375 will let you develop a healthier appetite and will thus help you overcome cravings.
• Capsaicin -1.12 is an ingredient that has the highest concentration in Phen375. Capsaicin increases blood flow to the entire body and thus helps carry the other ingredients in the pills to the areas of the body where they are needed the most. Blood flow is increased even in the smallest blood vessels of the body which is where fat usually accumulates. Therefore fatty deposits are removed effectively. With Capsaicin, your body temperature also increases and an increase in body temperature helps you burn more calories in a day compared to just exercising and dieting. Therefore, you will be able to burn fat and calories better when you use Phen375 instead of relying on traditional ways to lose weight.

But weight loss and fat burn will never be possible without using Phen375 with a healthy diet, the right kind of exercise and a complete lifestyle overhaul. With all these active ingredients working together, you will be able to burn fat away permanently and easily.

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Benefits of Kelp Iodine

Kelp iodine provides great nutritional support to your body. Kelp is actually nothing more than seaweed from the ocean. But, what makes it so special is the iodine mineral that it is made of. This is an essential mineral that the human body needs in order to promote a healthy thyroid gland. The iodine basically absorbs something called “iodide ions” from the bloodstream and then releases thyroid hormones back into the blood. You may be thinking, “How does this help exactly?” Well, it all has to do with preventing thyroid hormone deficiency. Without kelp iodine in your body, these thyroid hormones won’t get released and this will cause your metabolic rate to decrease almost in half. What this means is that your metabolism will slow down, which is the function of your body that is responsible for burning calories. So, if you are not burning calories at a normal rate then your body will store those calories as fat. This is how many people become obese, especially in the United States. They simply do not watch their diets and don’t even understand the benefits that kelp iodine would have for them. The eastern countries of the world have been consuming kelp iodine for many years, which is likely why the obesity rate is lower in that part of the world. Plus, studies have shown that Japanese women that eat kelp end up having less risk of getting breast cancer or ovarian cancer.

It is a shame that kelp iodine is so greatly ignored in advertisements by health experts. All the gurus are always trying to push vitamin C or calcium supplements onto people as a way for them to stay healthy and lose weight. But, when do you ever hear about kelp iodine supplements? Fortunately, this is changing as the world starts to become more health conscious. They are seeing kelp as a way of regulating their thyroid area, which is in the throat. This also regulates the body’s temperature as well. Kelp has even been known to promote hair growth in men because it helps make the hair thicker and longer. Some iodine supplements are used as a disinfectant on cuts and scrapes in order to clean out any germs or bacteria that may get into the open wound. The benefits of kelp iodine are substantial and there are no negative side effects. You can learn more about kelp iodine here: http://seafarmacy.co.uk/kelp-iodine