How to Grow Muscle FASTER! Key Factors to Build Muscle Explained

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High Intensity Interval Training Workouts Plan at Home | Health and Fitness

High Intensity Interval Training Workouts at Home

As people become more and more interested in their own physical fitness, they also struggle to find ways to fit the right set of exercises into their already busy days. High-intensity interval training (HIIT) offers the general public a way to get in shape without spending a lot of money on equipment or a lot of time at the gym.

High Intensity Interval Training Workouts

 
The results of high-intensity workouts come quickly and your body continues to burn calories at an elevated rate even after you stop exercising. The examples cited below are also easy to achieve because they do not require you to invest a lot of time or money in the effort.Options for High-Intensity Interval Workouts at Home
 
The 17-Minute at Home Cardio HIIT is an excellent example of an effective workout that almost anyone can do without interrupting his or her daily life significantly. In just 17 minutes, you can burn around 200 calories, depending on your body weight. While it is a cardio workout, it really focuses on the total body approach.


There are six separate exercises performed during the course of this workout: jumping jacks, lateral jumps, jumping oblique twists, pendulum swings, high knees and burpees. Each exercise is done for 60 seconds rather than for specific number of reps. Breaks in between and some additional 20-second low-intensity intervals account for the rest of the time.

At-Home HIIT Cardio Workout

Like the 17-minute version of this workout, this regimen is also tough and designed to force your body to burn calories long after you quit exercising. You are a little more in control of the intensity in this scenario, but your goal is the same. You want to complete the assigned exercises as quickly as possible in order to ramp up your heart rate.
 
The workout begins with a surfer kick out followed by two jump squats and two tuck jumps. Five mountain climbers follow and then you do five star jumps. The regimen continues with two forward lunges, two squats and two upright rows with dumbbells or sandbags. This last exercise is the only one that features any equipment.
 
Complete the workout by transitioning to two push-ups. A burpee and an additional tuck jump will round out the first interval.

The Brutal Ladder HIIT

This workout begins with a three-minute warm up and is followed by 17 minutes of extreme exercise. The warm up consists of a variety of stretching exercises that will keep you safe during the demanding 17-minute stretch that follows. Leg swings, squats and knee-up rotations are examples of the kinds of stretches that you use to initiate this workout.
 
The main routine is composed of four exercises that are offset by 20 second rest intervals. Each exercise is distinguished by its descending time interval. Flutter kicks begin the routine for one full minute and then switch to high knees. Burpees and jumping jacks round out the routine.
 
It is important to begin these exercises with some caution and with an eye toward the nutritional content of your daily diet. You can hurt yourself by trying too hard. You can also make it difficult for your body to recover if you do not eat right. Choose a protein snack to consume after exercises or just drink a glass of milk to help your body build muscles in the aftermath.

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How to Gain Weight Fast

Wondering how to gain weight?

If so, you aren’t alone. Many people set the goal of learning how to gain weight, but never follow through and see the results that they are after simply because they aren’t using the proper approach.Fortunately, if you take the time to learn how to gain weight, you can remedy the situation and make sure that all the time you spend in the gym is well spent and results are achieved.

Gain Weight Fast

Let’s look at the main things that you need to do if you want to learn how to gain weight properly. Apply The Overloading Stimulus. The very first step in the equation to gain weight is to apply some sort of overloading stimulus to the muscles while you’re in the gym.

In most cases, this is going to come in the form of more weight lifted. By lifting more weight, you’ll will train your body to grow back stronger than it was before, thus seeing progress being made.
 
In some cases however, you may not be able to lift more weight in a given session, in which case, you should be adjusting something else so the intensity still stays up there.
 
This can be accomplished by using shorter rest periods, performing more reps, or doing an entirely different exercise overall.Just make sure that your muscles are challenged in some way so that you evoke the muscle building stimulus. Focus On Calorie-Dense, But Healthy Nutrition.
 
After you’ve applied the challenge in the gym, you will have created tiny microtears in the muscle tissues. Now, you need to supply the raw materials that those muscles need to build themselves back up stronger again.You do this by eating a diet that’s rich in lean proteins, complex and fibrous carbohydrates, along with healthy fats.
 
One of the biggest mistakes that people make as they learn how to gain weight is not eating sufficient calories. Remember, if you want to build more body tissue, you need to eat more food. If you eat just what it takes to maintain your body weight, clearly you won’t be making progress forward. Also make sure that you focus on some calorie dense foods as well as this will make meeting those calorie requirements that much easier.
 
This means eating foods such as salmon, lean steak, cottage cheese, nuts and seeds, avocado’s, natural peanut butter, dry oats, pasta, whole grain bagels, and dried fruits. You’ll take in more calories without filling up so quickly if you focus on these foods. Rest And Recover
 
Finally, as you go about supplying the wholesome nutrition to your body as it rebuilds itself, make sure that you don’t neglect rest as well.
 
Some people who want to learn how to build muscle hit the gym far too frequently throughout the week and this is why they don’t see success.
 
Remember, after you break the muscle tissue down, it needs to grow back again before it will be stronger. If you hit the gym too soon to try, you’ll just keep breaking it down further and further, actually growing weaker in the process.
 
Do this too often and you’ll begin losing lean muscle mass – clearly not what you want.
 
So get in to the gym, train hard, but then get out again so that you can rest. Rest is a vital part of the game, but something that gets looked over far too often.

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7 Recumbent Bike Workout Tips

7 Recumbent Bike Workout Tips to Keep you Healthy

A recumbent stationary bike has a bucket seat and there are pedals located at the bike’s front. This setup allows for a reclined position during your ride. This posture takes the stress out of your lower back, hands, wrists and spine and provides extensive workout for the muscles of your legs. Best recumbent bikes like Marcy Recumbent Mag Cycle help burn calories and tone your quads, hamstrings, gluteus and calf muscles.

Recumbent Bike Workout Tips

 
If you have still not taken advantage of a recumbent bike, begin by learning some helpful workout tips. They will make your recumbent bike workouts successful and keep you healthy.
  

1. Dynamic Stretches

Recumbent bike riding is an intense exercise that works up multiple muscles and joints in your lower body. It is important to work yourself up before you begin riding to avoid causing any injuries to your connective tissues. It is recommended to spend five minutes performing some dynamic stretches. Leg swings, knee highs, side bends, walking lunges and trunk rotations are great examples of dynamic stretches.

2. Seat and Equipment Adjustment

In order to have a successful recumbent bike workout, make sure that your seat is properly set up. Sit down, put your feet on the bike pedals and spin a few times. While doing this, focus on how your knees extend. Your knee should be slightly bent when your leg is at the back of the crank. If it is not where it should be, slide your seat forward or backward until it is.

3. Exercise Duration

The basic exercise tip: do it often enough and long enough. Unless you do this, your exercise efforts will not bear much fruit. The recommendation of American College of Sports Medicine is that of around thirty minutes of exercise, five days a week for acquiring healthy benefits.

4. Proper Form

Having the proper riding form is important when exercising on a recumbent bike. You can place your hands on the handle but try not to lean forward. It is best to maintain a straight position. Keep your back tight and use the backrest during your entire workout. Push as hard as you can with your legs while you are pedaling. Leaning forward too much may develop muscle imbalances.

 5. Workout Techniques

You can vary your exercise on the bike as you want by shifting your speed, duration and resistance. Adjust your resistance by increasing it gradually and challenging yourself. Change your exercise duration each week to keep your workouts interesting and motivate yourself to go farther. Vary your speed with slower pace at times and build up speed during intervals. This will help burn out more calories.

6. Track your progress

Many good recumbent bikes like Exerpeutic 400XL Folding Recumbent Bike (image below – Read Our Review Here) have an LCD display for tracking your time, calories, distance, speed and heart rate. This can help you intensify your workout while keeping in view the information displayed. This will allow you to get the most of your workout sessions.

7. Safety Considerations

Remember to warm up before your work out to prevent any connective tissue injuries. Just like warming up before your intense recumbent bike workout is essential, it is necessary to slowly decrease your resistance and speed as you are finishing your workout. This practice gives your muscles a chance to cool down. Keep a water bottle with you while you are riding the bike to keep your body hydrated. Before you decide to begin a fresh workout routine, it is better to consult your physician.


Following all of these expert workout tips will ensure that you get the most out of your recumbent bike workouts.

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