Tag: Gain

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If you want to gain weight fast, then pay close attention to the story of Joe Hise.

Way back in 1932 — long before steroids were even invented — Joe Hise gained 29 pounds in just 29 days.

Impossible?

That’s what most people thought. So Joe started teaching his methods to other people. Here are their results:

Mark Berry: Gained 50 pounds in 6 months.

Roger Eels: Packed on 35 pounds of muscle in one month.

Norman Fay: Increased body weight from 156 pounds to 185 pounds in 30 days.

So how does this plan work:

On this plan, you are going to train three times per week on non-consecutive days. So, for example, Monday, Wednesday and Friday.

You will perform only three exercises: The standing barbell curl, the military press and the 20-rep breathing squat.

The 20-rep breathing squat is a regular barbell squat, but you perform just one hard set of 20 reps. In between each rep, you will take 3 deep breaths — completely filling your lungs with air with each breath.

This is the key to the entire system as the breathing squat forces your body to adapt and pack on muscle mass at an incredible rate.

This bare bones workout may look too simple at first, but this exact plan has been transforming skinny guys into heavily muscled men for decades.

To ensure your body has the proper amount of protein and calories needed to build muscle and gain weight, the old-time trainers who followed this plan would drink a gallon of whole milk each day.

So if you need to gain muscular body weight fast, try this simple workout plan for one month. Work hard and you too could gain a whopping 29 pounds of muscular body weight in just 29 days.

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Source by Matt Marshall

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Worryingly, there is a lot of misinformation about back ache out there. How many times have you been led to believe that exercise can hurt a bad back? Or that bed rest is the best cure for back ache?

Myths about spine pain are almost as prevalent as the pain itself. And it’s crucial to get the facts.

Gaining a decent level of knowledge about your back health will allow you to work more productively with your healthcare team. So here are four important things you should know about back pain:

1: Gentle stretches before going to bed can help ease back issues in the morning

If you get up in the morning feeling like your spine needs a gallon of oil just to straighten up, start doing some gentle back stretches before falling asleep. An effective stretching exercise is to lie on your back and bring your knees to your chest. Sitting on a chair and pulling your knees up to your chest can also be beneficial. If stiffness or pain persists, contact a healthcare professional.

2: Other problems can cause back pain

Most types of back problems are caused by muscle strain or mechanical issues, but there are other more serious causes, such as infection or arthritis, which you should also be aware of. Never assume that your back pain is just “one of those things”; a chiropractor or healthcare professional should always evaluate the cause of your symptoms through conducting a physical exam and reviewing your medical history. Back pain is common, but it is certainly not normal. Don’t ignore it.

3: You should wait as long as you can before undergoing back surgery

Most medical professionals advise patients to wait as long as they can before undergoing spine surgery. This is usually because back surgery only helps to relieve some, but not all, causes of back ache. With proper care and attention, most back problems have the ability to improve without the need for invasive measures.

4: You can reduce chronic back problems by improving your overall health

This is probably the most important thing you can know about back and spine pain. Just like any other medical condition, chronic back pain can be improved when your overall health is better.

Stopping smoking, getting enough quality sleep, reducing stress and getting regular exercise are all effective ways to boost your health and improve the condition of your spine. A reputable chiropractor will be able to discuss with you the best options for your condition.

When it comes to your back health, knowledge really is power!

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Source by Etienne Dupont

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One of my challenges for the month of May is to add a decent amount of muscle while losing fat. I have not done any measuring. I weigh myself once a week or less and look at myself in the mirror a lot. I am also well aware of my energy levels throughout the day as well as my fitness progress.

About a week and a half ago I did 14 straight pull-ups. I will test myself again in June. If I manage to do 20 then I would say its pretty clear I have gained a fair amount of muscle while losing fat. If I beat my 8:33 time in the Primal Blueprint Fitness Challenge then I will be certain that my fitness capacity has expanded.

The following tips are my personal fitness tips in order to gain muscle and lose fat. I do A LOT of reading. This includes The 4 Hour Body which I dove into last night. I am not an expert but am progressing at a reasonable rate while loving life.

1) Quit Cardio

It is completely unnecessary. Two summers ago I thought I enjoyed running. I ran in 9 5 Kilometer runs over 2 summers in shoes. My best time was 21:03 which is about a 6:47 mile pace. In reality I hated it. I love to compete but running sucked ass. I love to hike and jog barefoot or in my Vibram Five Fingers. I will run in 5 kilometer in the future but will gladly take a 30 minute finishing time while running barefoot.

When you engage in long and intense cardio you get hungry. You then eat to make up for it. This is the main reason why most diets fail. Unless you want to starve yourself then quit cardio. It does nothing except harm you.

A brisk walk, jog, hike or any other activity that has you moving frequently at a slow pace is perfect.

2) Don’t Go to Failure

When lifting heavy things, such as your body, go as close to failure as possible without going to failure. Why do I advise that you don’t go 110%? Because you will be sore the next day and will hate it. At least this is where I stand. I engage in a very intense primal fitness challenge once per month. I am sore for the next 2 days. I would literally hate my life if this was the case after every intense strength workout I did.

Go intense. Be smart. Enjoy the workout. Feel amazing.

3) Focus on Proper Form

I have been really focusing on form this month. Ten picture perfect push-ups is a hell of a lot better than twenty quick, half-hearted push-ups. Go slow and concentrate on what you are doing.

I also think of symmetry. For a pull-up most of us will pull ourselves up and then drop down as quickly as possible. I have been slowly lowering myself down. Guess what? I am able to do LESS pull-ups this way and I believe I am working more muscles. Its called efficiency. I am doing LESS but am able to gain MORE muscle in LESS time.

4) Rest & Relax

Don’t we all love a little rest and relaxation? We sure do.

This is again why you should NOT do cardio. Your body loves to rest. If you want to build muscle then only do a strength workout when you are up for it. Rest on the other days.

This includes getting enough sleep. Quality is a hell of a lot more important then quantity. I have been getting around 7 hours lately at the max and have been thriving. This is because I sleep like a baby.

5) Sprint Once per Week

I have yet to do sprint intervals this year. I will be doing my first session this week and will repeat this 1-2 times per week more often than not.

Feel free to do tabata sprints. One session is a 20 second sprint followed by a 10 second walk. Follow this exactly for a total of 8 sessions and you have possibly your most productive workout in just 4 minutes. I prefer to …

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