If you're going to the gym, you should at the very least be getting something out of it. But, if you're not seeing definition in your arms or that coveted peach-shaped booty, you're probably wondering, “What am I doing wrong?”

To get out of your workout rut, you may need to start lifting heavier, increasing your reps, or relying on more compound movements. We've compiled a list of common gym mistakes to help you save time while getting better muscle-building results. We'll also show you how to modify your routine to increase strength and muscle mass.

Check them out.

1. You're doing the same old, tried-and-true moves.

We love squats and lunges, bicep curls and overhead presses, but it's time to branch out. There are two reasons why doing these movements repeatedly does not work: first, muscles need time to recover and heal before they can build. There is no recovery time if you repeat the same movements. Second, your muscles respond quickly to exercise. Our bodies essentially figure out how to do less work while continuing to perform the same routines. Changing up your workout routine will keep your body guessing and your muscles growing.

Another reason why your routine is not working is that you're not doing your pre-workout correctly. You need to make sure that your muscles and body are prepared for what's coming. Using BlackWolf as a pre-workout supplement helps a lot. It is loaded with scientifically backed ingredients, at clinically effective dosages. This means your body gets just the right amount of everything to guarantee you a pack-leading performance every time.

2. You're stuck using the same weights.

If you graduated to a 20-pound medicine ball a long time ago and are still lifting the same weight, it's time to upgrade. Additional stress on your muscles is necessary for them to repair and rebuild, which is what makes them stronger. If repetitions one and ten feel the same, increase your load (i.e., the weight you're lifting). Lifting heavier loads also allows you to accomplish more in less time. Focus on exercise sessions that are shorter and more effective. 

3. You’re stuck doing the same reps.

It is not always necessary to increase your load. According to a 2016 study published in the Journal of Applied Physiology, doing more reps can be just as effective for increasing strength. In a study of men who did full-body resistance training, those who performed 20 to 25 reps with lighter weights saw equal strength gains as those who lifted heavier weights and completed eight to 12 reps, proving that you can get the same results by lifting until your muscles are fatigued. The advantage of structuring your workout the way you want it is that you're more likely to stick to your routine — and consistency is what will help you build muscle.

4. You’re way too focused on cardio workouts.

If you're a firm believer in putting cardio first and strength training second, you might want to reconsider. Examine your fitness objectives. If you want to lose body fat and gain lean muscle, you should incorporate weight training and avoid long steady-state cardio sessions because the two work against each other. To maintain your cardiorespiratory fitness and ensure maximum calorie burn, two or three days of high intensity interval training (HIIT) can suffice. And if certain activities, such as running longer distances, are meaningful to you, you may need to rethink your goals, which is perfectly fine.

5. You're not varying the level of intensity.

Speaking of HIIT, if you go into the weight room and do the same exercises at the same speed, you might be able to kick it up a notch. A study published in Physiological Reports found that doing eight weeks of high-intensity, low-rep resistance training improved strength and lean muscle mass gains more than moderate intensity, higher-rep workouts. 

Participants in the high-intensity group performed four sets of three to five reps at 90 percent of their one-rep max. They took a three-minute break between sets. The moderate-intensity group performed four sets of 10-12 reps at 70% of their one-rep maximum. In contrast, they rested for one minute between sets. Why are the results better? The authors claim that the multi-joint movements used by the high-intensity group (deadlifts and bench presses) improved strength gains and recruited more muscle fibers.

Bottom Line

Muscle building takes a lot more time than most people realize. It's a slow, almost excruciatingly slow process that can be discouraging if you don't see the desired muscle definition. If you’re not seeing any progress after a considerable amount of time, then you might be doing something wrong. Analyze your routine to find out what you’re missing and check out the tips above.

Genetics may be a pain. Skinny males all over the world understand the battle — you go to the gym, eat healthy, and the outcomes are always the same. Despite being fit and healthy, your body is tiny, wiry, and completely unmuscular.

Not to worry! Personal trainers and gym goers are well aware that our genes are not the be-all and end-all of our health. In truth, most slim guys could easily gain muscle by simply changing their present training and food routines, re-balancing both in ways that improve overall body weight and muscle mass.

We walk you through simple and straightforward methods to muscle development success, paying careful attention to the small habits that make all the difference.

1. Consume muscle fuel.

Eating is unquestionably the most crucial aspect of muscle growth. You must consume a lot of proteins, which are the building blocks of muscle, as well as carbohydrates, which are your body's primary energy source. If you don't consume enough carbohydrates throughout the day, your body will begin to use proteins and muscle as a source of energy! Chicken, turkey, steak, rice, pasta, oats, almonds, milk, eggs, and fish are the finest foods for muscle gain. So make sure you're getting your fill of these!

2. Every 2-3 hours, eat something.

Your body requires nutrition at all times, especially if you're trying to grow muscle mass. Eating three times a day is insufficient; it takes too long to start fuelling your muscles. It's recommended to eat a substantial breakfast, then a snack after two hours, followed by a protein-rich lunch, another snack, an exercise an hour or so after that snack, a shake after a workout, and then another large nutritious meal in the evening. You can drink another shake shortly before bed if you like, so your muscles don't go hungry while you sleep.

3. You grow when you are resting, not when you are working out!

When you train out, a lot of males believe you're building muscle. WRONG! When you train, you damage your muscles and cause micro-trauma, which allows them to expand. BUT, if you don't give your body enough nourishment and rest, you won't grow at all; in fact, you'll be working against yourself. You must give your muscles enough rest in between sessions to allow them to repair and grow. So, remember, overtraining at the gym will only hinder your progress.

4. Concentrate on complex workouts.

Forget about those expensive gadgets and abdominal exercises. They aren't as effective, especially at the start of a workout when you need to build muscle all over your body, not just the abs, chest, and arms that you can see in the mirror. Squats, deadlifts, bench presses, and overhead presses are all required workouts. They work the majority of your body's muscles and provide the greatest bang for your dollars!

5. Consume carbohydrates following an exercise.

Another method for maximizing gains is to strategically separate your food categories to aid in the muscle-building process. Consuming more carbohydrates after a workout or on days when you're resting can aid to increase insulin levels in the body, which limits and slows the pace at which protein is broken down. Overall, this will help you develop muscle faster and use your protein stockpiles as efficiently as possible!

6. Eat before going to bed.

One last diet tip is to make sure your body is properly fueled before going to bed. Contrary to common assumption, the body's metabolism operates 24 hours a day, seven days a week.

Slow-release proteins should be included in a decent pre-bed snack to ensure that the muscles have a steady supply of amino acids from which to draw. Cottage cheese, which contains large amounts of casein protein that releases slowly into the body, is a classic muscle-building late-night snack. Consuming sensible and disciplined meals during the day, followed by some pre-sleep cottage cheese in the evening, will ensure that your muscles are always getting the nutrition they require to rebuild and expand.

7. Set objectives.

It will be simpler to inspire yourself if you have specific goals, such as gaining 20 pounds of muscle in a year or increasing your bench press from 100 pounds to 200 pounds in a year. Track your progress on a monthly basis as well, to see if your bench press has improved or if you've gained weight. At important intervals, measure your arms, chest, and waist to maintain track of your program and progress.

8. Consider using creatine or multivitamin supplements.

Let's get one thing straight: supplements are probably the least significant factor on this list, and it's far more vital to make sure you've got your fundamentals in place in terms of nutrition and exercise before you even consider them.

Having said that, the correct supplements can help you maximize your gains. Creatine is the most apparent supplement to take because it has been shown to boost the power of your muscles during workouts. This added strength can help you push harder during workouts, boosting the amount you can anticipate accomplishing in a single session (and the muscles you will grow as a result).

Final Thoughts

Don't let yourself be disheartened! Programs like these may take some time to show results, but if followed correctly, they will surely produce the desired results. Giving up and starting over will waste time and energy, as well as take a significant emotional toll – if you push through the difficulties and stick to your regimen, you'll be thanking yourself a year later. Best wishes!

In strength training, many activities help build muscles and gain strength, and rack pull is one. It is not strenuous like the other activities. The rack pull is an alternative to deadlift such that it puts little stress on the back and hips. It is perfect for people who have injuries and are training to recover.

The article will give more details about rack pull, how it works, its benefits, the importance, and precautions while using it. It will talk more about how to use rack pull-in-back training.

But before you work on those racks, make sure your body is conditioned for it. Use a pre-workout that will fire you up for your workout in all the ways you want it to, and none of the ways you don’t.

Photo by Victor Freitas on Unsplash

What is a rack pull

The rack pull is a type of exercise that strengthens the back muscles. They consist of a  standing racked barbell on a knee height while the back is straight. Grab the barbell with shoulder width while pushing hips forward and lifting the barbell closer to the body. Stand tall and put the barbell on the rack by lowering it. Repeat this as many times as you wish.

Benefits of a rack pull.

1.  Rack pull increases the size and the strength of the back. Rack pull trains back muscles and allow the bodybuilders to lift heavyweights. It is easier to add weight and the number of times (reps) when using rack pulls, leading to maximum muscle growth.

2.  Rack pull puts less stress on the back. When using a rack pull, start it straight by placing less emphasis on the lower back. This exercise is beneficial for people who want to train and get health benefits without suffering from injuries.

3.  They reduce the chances of injuries due to the starting position being slightly higher than traditional deadlifts.

4.  Rack pull plays a significant role in improving the performance of the deadlift. It allows the training of all back muscles while having a lot of weight. It is not tiresome compared to deadlift due to the ability to involve little power.

Photo by John Arano on Unsplash

Rack Pulls Work On the Following Muscles

Rack pull works almost on all muscles on the back:

• Spinae
• Quadriceps
• Lats
• Forearm
• Erector
• Deltoids
• Rhomboids
• Trapezius 

Rack Pulls Variations

Variations occur whereby in some situations, there is no rack to perform the frame pulls. The problem is achievable by using special blocks designed to achieve movement by pulling the weight of the plate to the desired height.

Sumo rack pull

It helps in building strength between the legs and glutes.

a) Place the pins in a squat rack and place a barbell on the nails.

b) Load the barbell with plates, then place your feet outside the width of the shoulder and the barbell direct over your foot

c) Drop the butt down while gripping the bar with double hands.

d) Take a breath and then drag the bar up my shins and knees

e) Reverse the movement and return to where you started.

Wide-Grip rack pull

The primary role is for the development of traps. How to perform it:

a)Place the safety pins in a squat rack and place a barbell on the pins.

b)Place the barbells on the pins

c)Move down the bar by pushing the hips up while body upward while standing straight.

d)Reverse and return to the starting position.

Isometric rack pull

This type of rack is mainly for improving the deadlift performance if you have issues getting the bar off the floor. Here are the steps:

a) Place pins in a squat rack the same height as the Knee. Place a barbell on the base in the middle of the pins.

b) Stand in the middle of the squat rack while feet are a little more comprehensive than shoulders.

c) Push your hips back and grab the bar.

d) Pick the bar above the ground and move it directly on the middle foot.

e) Keep pushing hips up to flatten the back, drive the body upwards until it reaches the safety pins.

f)  Pull into the pins, reverse the movement and return to where you started.

Photo by Brett Jordan on Unsplash

Smith Machine Rack pulls

• Smith machines are not suitable for building muscles. You achieve this by:
• Place the safety pins in the smith machine above the knee height.
• Put plates in the smith bar, position the feet such that the bar is directly the foot.
• Grip the bar with double hands and move upwards towards the bar by pushing the hips back.
• Take a deep breath to flatten the back while pushing the hips up to twist the bar weight.
• Drive the body upwards until you are standing straight.
• Reverse the movement and go back to where you started.

Above the Knee, the rack pulls.

In this pull, you place the safety bars above the knees. It increases the amount one can lift but reduces the amount of work done. You achieve it by:

1. Place the safety pins in a squat rack and place the barbell on the hooks. It should be a bit higher than the knees.
2. Put the plates on the barbell. Move towards the bar by holding the grip with double hands and pushing the hips back.
3. Drive the body up by pushing yourself through the heels until you are up.
4. Reverse the movement and return to where you started. 

Precautions while using rack pull

These are some of the precautions to consider when using a rank pull.

1.  When carrying the lift avoid carrying big weights at once but instead increase weight gradually with time.

2.  When carrying the weight avoid jerking off of the crack.

3.  Maintain good posture throughout the workout.

4.  When carrying the rack, grip the barbell in your palm, not the fingers.

5.  When doing workouts, pay attention to the behavior of the body. If you feel any discomfort or pain, stop the exercise and seek assistance.

Rack Pull is Important

Rack pulls are good for increasing size and strength in the back. Suppose performed using the right ways to avoid the occurrence of injuries. But perfuming workouts using rack pulls has more benefits to both experienced and beginners.

Rack pulls have shorter motion compared to the deadlift, which had more extended movement. The rack pull needs some precautions when used to avoid some cases of injuries.

Slow and gradual weight loss. A weekly loss of weight is safer and easier to maintain.

However, there are occasions where you need to lose weight faster to fit into an outfit. It could be that you want to fit in your favorite attire. You want to go on a vacation, and excess body fat is your hindrance.

You do not need to eat less. A change in both your diet and exercise routine will bring in the desired results. Be consistent and eat a balanced diet, and have a fitness goal

11 Ways To Get Skinny Fast

There are so many ways to cut out fat and make you skinny. Here are 11 ways to get skinny naturally:

1. Eat a lot of protein

Reduce your carbs and take in more protein.

Focus on eating more protein if you want to lose weight quickly.

Proteins help with your metabolism and leave you full for the rest of the day.

Always make sure to add 1 or 2 servings of proteins in every meal 

The proteins you should add to your diets include eggs, beef, seafood, legumes, and chicken.

You should also include a digestion supplement in your diet to make sure that you absorb all the nutrients in the food that you eat.

2. Eat a lot of fruits and vegetables 

Vegetables and fruits are low on calories and fat but high on fiber and vitamins.

They add bulk to your meals with zero calories- there is no limitation on the quantity. You will feel full for the better part of your day.

Incorporate them into every meal you take. It will help you lose weight quickly.

Below are some of the vegetables and fruits you can eat.

Fruits

• Grapes
• Oranges
• Mangoes
• Banana.

Vegetables

• Lettuce
• Broccoli
• Spinach
• Celery

3. Eat small portions

Eating in small portions will help you maintain balance and prevent excess fat storage in your body. Eat meals within 4-5 hours. 

4. Get enough sleep.

It's always important to get 7-8 hours of sleep without interruption. Sleep allows your body to burn fat. You will hardly feel hungry; hence you will tend to eat less.

5. Say no to processed foods.

This includes excess sugar and salt, and preservatives that can be of harm to your body.

They are higher in calories and have no valuable nutrients.

These foods include: canned foods, sweets, candy, chips, and frozen meals

Do not depend so much on processed foods. Instead, cook your meals for you to have control over what goes into your food.

6. Do some cardio

Cardio helps you burn calories and lose weight quickly.

Per week you should be able to do 150 minutes of moderate-intensity cardio workouts. Performing more of this weekly can give you better results.

You can also try running, cycling, swimming and boxing.

Add weight lifting to help in toning your body. You can try two days on your weekly routine specifically for weight training to work on your muscles.

7. Increase your water intake.

Generally, adequate water intake is essential for your health. It can also help in your weight loss.

Drinking water before each meal reduces your appetite, making it easier for you since you will eat less food and be satisfied.

Make sure you are drinking at least 8glasses a day or even more, depending on your body size.

8. Consult an expert

Always seek advice from dieticians or lifestyle coaches about your health and the kind of lifestyle you have chosen before choosing your diet.

They will advise you on what to eat depending on your health and body type.

9. Track your changes

Track down your improvements and anybody changes.

This will help you stick to your routine and adapt to a better and healthier lifestyle.

10. Keep stress away

Try out activities like Yoga and meditation to keep you calm and relaxed.

At times you find yourself stress eating without knowing.

Involve yourself with things filled with positivity, something that will occupy your mind a little bit.

Go for evening walks, visit natural places like rivers, hills or morning runs.

11. Find a weight loss buddy.

Having a support system plays a more prominent role in your weight loss journey because when things get tougher, you will have someone to push you and encourage you to keep going.

If they have the same goal as you, the better because you will be there for each other in all phases. 

12. Use a natural appetite suppressant.

Food can be so addictive. With the sugar, preservatives, and other chemicals, food today is made for consumers to want to keep eating. A natural appetite suppressant can help curb those cravings

How Do You Get Skinny Legs?

Do you want skinny legs? Here are some ways to lose fat and attain skinny legs.

• Exercise with treadmill

Walking or running on a treadmill is helpful to get skinny legs. It depends on how fast or slow you go on it.

A walk on it can help you lose about 400 – 500 calories.

• Stretching legs

After every workout, you always have to stretch a bit to lower the pain or tenderness of your leg muscles.

A minute of it will help you activate.

• Swimming

Swimming is an excellent body workout, especially for the legs. You can burn 500 calories depending on how long you will be in the water.

• Cycling

You can burn about 500-600 calories while cycling. This is the most effective way to burn down leg fat and tone the leg muscles.

How do you get skinny arms?

You do not need to do intense exercises to get skinny arms. Do a workout that burns calories and tones your arm muscles, and maintains a healthy diet.

Here are some of the ways to tone your arm muscles

•  Watch calories or portions

If weight loss helps tone your arms and get them to be skinny, you will need to watch your calories intake and the portion of your food.

Eat lots of fruits and vegetables and watch the intake of fatty animal products, especially dairy products.

Do light muscle toning because they will. Make your arms look toned and pleasant without too many build-up muscles.

• Exercise

Here are some of the ways to help you get skinny and attractive arms

If you cannot go to the gym, you can use improvised water bottles for weights. This is to help you tone the muscles of the arms and gain muscle mass. Use resistance bands as well.

• Drink adequate water.

It is essential for exercise, a healthy diet, and weight loss.

Take at least 8-13 glasses of water, depending on your body weight.

Do Not Ignore Your Health To Become Skinny.

Always eat right and choose foods that will help you burn calories. Exercise also plays a significant role in weight loss.

However, improving your health and maintaining a healthy weight should be your priority.

Do not focus so much on getting skinny and forgetting your health. It could cause harm to your body and even shut down your system.

 Have a clear mindset; if it doesn't work well with you, eat healthily and exercise well.

Online training has been the new frontier of fitness in recent years. Are you looking for an online trainer, and you don't know where to start? Take a look online, and you will find several websites offering workouts plans and proven results.

Photo by Alexander Redl on Unsplash

Online bodybuilding training is alluring and has many qualified trainers. Having a personal trainer is pretty attractive, but the truth is that not everyone has the time or money to spend working with a trainer one-on-one.  

Luckily most trainers are now offering their services through email, Skype, and other online training platforms. There are several things you need to know about online bodybuilding training before you get started.

Below is a list of five things you need to know to consider the online bodybuilding training worth it.

1. The Bodybuilding Training Cost.

The most significant advantage of online training is cost. A trainer may charge around $ 70 to $ 100 for an hour training session, while an online program of approximately six to eight or ten weeks ranges from $ 100 to $ 200 depending on the trainer.

Therefore it's cost-effective to take a written customized program and execute it on your own.

2. The Instruction you need.

While training in the gym, the trainer will check on you and give you honest time feedback. This level of instruction you can't get from online training.

In this aspect, online training is best for people who have some exposure to exercise. If you are new to training, you should take a friend to the gym and take videos of you performing the prescribed exercise from different angles.

 This video will help the trainer identify the trouble spots and figure out the training adjustments that need to be made. Most online coaches make a film of instructional videos and share them to enhance safe and effective performance.

While looking for an online trainer, search for one who cares and checks in with your progress and improves your program based on your needs. Be warned that some online trainers do a stellar job of instructing their trainees from a distance.

Find an instructor who could give you effective instructions to achieve your bodybuilding goal — fast! For instance, an instructor who knows the benefits of legal steroids, such as Brutal Force, would be a much better choice over outdated and conservative instructors.

3. The Availability of Trainers In Your Area.

Another benefit of online training is that it does not limit you geographically. You can train with anyone worldwide. It's far easier to find someone who specializes in what you need online than getting the same person within your area.

This fact holds more truth to people who live in small towns with a limited number of gyms with independent personal trainers.

4. What Motivates You In Your Bodybuilding Training?

Some people prefer the encouragement that comes directly from their trainers. Others get all the motivation they need from weekly check-ins with their online coaches. Still, others want to get inspiration from their trainers and like-minded people through the same fitness journey. 

Your needs are essential when deciding how to train. You know yourself best, and you should be honest with what has worked and hasn't worked for you in the past.

5. Your Day-To-Day Schedule

Online training provides you with workouts designed to perform in the gym, at home, or even outside. They aren't restricted to working them out according to your trainer or gym schedule. You can perform them whenever and wherever you want.

This flexibility is suitable for people with unpredictable schedules since most personal coaches charge for the last-minute cancellation.

Photo by Anastase Maragos on Unsplash

What To Consider While Looking for an Online Bodybuilding Trainer

While looking for an online bodybuilding trainer, make sure to find one who will satisfy your needs. Here are things you should consider when looking for an online trainer.

1. Trainer’s Qualifications

If you opt for virtual bodybuilding training, the trainer's qualification is the first to look. Check their education, certification, experience, and reviews before hiring them.

 Most people hire an online trainer based on the number of followers they have rather than the actual work they have done for people.

Check for trainer's certifications from organizations such as the National Strength and Conditioning Association, American Council on Exercise, National Strength on Conditioning Association, or the National Academy of Sports.

If you don't find their certifications online, ask for them. Every professional trainer will be happy to send a screenshot of their credentials.

2. Trainer’s availability

Apart from qualifications, you need to know if your trainer will be accessible throughout the training program. Enquire how they will customize your routine to meet your needs and how many clients they have.

It will help you know that you are not just another person with a cookie-cutter program gusted out to the masses.

How to Get the Right Online bodybuilding Trainer

To find the right trainer consider asking referrals from your family members friends who have an incredible physique, and they will point you in the right direction. Check into articles, workouts, or blogs written by the prospective trainers and look for certifications appropriate for the area of your fitness.

 Do a search from nsca.com and acefitness.org and prove their certification through nasm.org.

Send messages to as many as possible, and don't stop until you find someone you can cope with and meet your needs.

As with relationships, find someone who understands you and who you can communicate with easily. It's helpful to find someone who will be your partner along the way and tell you things you didn't know, someone who can understand your body. It will keep you motivated.

Photo by Alora Griffiths on Unsplash

Is Online Bodybuilding Training Fit For You?

Are you confused if you can fit for online bodybuilding training and if it is worth it? This article will help you. First, look at the things to consider before opting for online bodybuilding training. 

You will realize that the benefits of online bodybuilding training are making it worth it. Also, you know that you can get the most qualified trainer from anywhere worldwide.

You will learn how to get the right trainer who fits your needs and understands your body because it’s worth it.

Bodybuilding was perceived to be a male-dominated sport. But after several years, the female counterparts wanted to compete and later joined the sports. The number of females entering the competitions is increasing, making it more popular among people.

Women started competing in the bodybuilding sector in the 1970s. The information that will be under discussion will both help the athletes and coaches understand the categories better.

In this article, we shall be looking at different female bodybuilding competitions that exist. We will cover the details of how each one of them works, categories, the rules and regulations, and what they look for when choosing the winner.

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Female Bodybuilding Competitions

There are several categories of bodybuilding competitions for women. They are bikini, wellness, figure, fitness, physique, and bodybuilding. Most of these competitions vary with the location.

Here is the review of categories for bodybuilding women.

Wellness Bodybuilding Category

It is one of the new categories released recently. It is for women who have more muscular bodies in the lower part and small bodies in the upper part of the body. It makes use of symmetry during the judging process.

The women in this category are healthy and have big hips, round buttocks, and thighs. They are also slim. It has a lot of armature who don’t need a lot of training to compete.

Photo by Scott Webb on Unsplash

Figure bodybuilding Category

The category is best for women who have better muscle shape and natural physique. In this category, women are more muscular, have broader shoulders and backs.

It is a bit hard compared to the bikini type

Here competitors go for women workouts, and it’s scarce to be lean as it can lead to automatic disqualification. They have x type body shapes due to fully-developed shoulders and tiny waist.

The judges look at the size of the muscles, muscle separation visibility, skin tone, appearance, quarter turns, clothing, and symmetry of the participant.

Quarter turns to help the judge in viewing all the aspects of the physical appearance. The attire used in this type of female bodybuilding competition is a two-piece swimsuit and a two-piece bikini.

Physique Bodybuilding Category

Judgment is done based on beauty, symmetry, posing, and muscles. In this category of bodybuilding, one of the requirements women need is the possession of muscles. These bodybuilders have fats of around 8%. 

Attires used in this category, you are required to have barefoot with two-piece suits on stage.

This category has that judgment features to that of the figure category. It pushes competitors for more women workouts. During the competition, it’s a requirement to demonstrate your physical appearance by performing activities like poses of biceps and triceps.

The participants are required to have broad shoulders, tiny waists, good symmetry, and strong.

Photo by Scott Webb on Unsplash

Bodybuilding Category

It consists of the lowest number of women bodybuilders. They say it’s not for the faint-hearted due to the exercises practiced by the builders. Due to its judgment being done based on weight. They don’t look at appearance anymore but on the body mass and level of fats.

If you want to achieve your ideal body mass fast, a good pre-workout should give you clean, lasting energy and focus for a high-level performance that won’t leave you feeling totally wired.

Review is done based on the poses. The competitors are required to pose before judges and showcase their symmetry, size of the muscles, and showing that your body has low-fat levels.

In this category, the attire recommended is having barefoot and wearing a two-piece swimsuit. The category has one of the lowest competitions.

The bodybuilder with low fats, prominent blood vessels, and dry skin typically wins these competitions.

Bikini bodybuilding Category

This female bodybuilding category is for women whose physique is lean. Most of them have an hourglass figure that has a tiny waist, even shoulders, and hips. This category does not require a lot of women’s workouts.

The bikini girls need to have well-balanced muscles, a balanced physique, and moisturized firm skin tone.

This category has a lot of women and is popular due to its guidelines that don’t require a lot of bodybuilding and fitness.

When selecting the winner, judges look for different aspects. The judging is given by looking at the confidence and stage presence of the competitors, posing, and I walk overall presentations, quarter turns, front and back poses.

Look, physique, and stage presence plays a significant role in the bikini bodybuilding category. Most of the winners win this by the behavior on stage.

The verdict is after two rounds; the attire is a two-piece bikini and heels. The competition consists of front and back poses, walking towards the center stage, performing four poses, and walking behind the scene.

Fitness Bodybuilding Category

This women category combines fitness and talents like dance. All the competitors are required to present a well-built body while performing music. Many women bodybuilders in the fitness category have careers like dancers and gymnastics field.

Fitness type has three rounds:

Physical appearance: The judges request the competitors to perform quarter turns while dressed in a two-piece swimsuit.

In round two, allocation of few minutes where you are required to respond to something like music. The judges look at your ability to move with activities like high kicks, splitting of front and side, and holding of leg extension, and so on.

Bodybuilders are required to display their symmetry and overall appearance of the body. Its dress code is in a one-piece suit.

You have to consider several factors when considering the type of competition you want to participate in. Some of these factors include:

Body type-women with lean bodies prefer to participate in bikini competitions since they don’t need muscles. In contrast, those with big muscular bodies may choose to participate in the physique type.

The seriousness-any competition requires seriousness of an individual from competing, doing practice and exercises, changing diet.

How To Compete in Female Bodybuilding Competitions

It’s your chance to shine in any female building competitions now that we know what each category demands. Have a look at yourself and give it a try considering the afro mentioned details.

For any successful bodybuilding woman, it all starts with having the correct information. Many women had interests they were not aware of where to start. Shoot up yourself with women workouts, eat well, and start competing.

Better arm workouts, especially for the biceps and triceps, give women better shape and get rid of fat arms. Having more muscular arms has many benefits, from showing a sense of strength, promoting self-confidence, and generally improving muscle mass.

The parts of the arm require different workouts. Shaping the muscles requires a lot of exercise and patience. You also need a digestive system had a “reboot” in order to make amazing gains. BiOptimize has a powerful proteolytic probiotic and gut cleanser to help your body absorb the nutrients that you need.

Are you a lady, and you have been thinking of increasing your arms with arms exercises? We got you, and in this article, we shall be covering workouts that will make your arms grow. There are different types of activities for biceps and triceps.

The best arm workouts for women to build strength, shape, and size?

Several arm workouts strengthen the arm muscles. Arm muscles consist of the biceps, triceps, shoulder, back. 

This development of muscles limits getting injuries increases metabolism and muscle strength. We shall cover in detail the best workouts that women can practice.

Overhead press

This exercise works best with triceps and pecs. They aid in building strength and improving shoulder movement. It is recommended you perform this workout while standing as it gives you more balance.

It performed as below:

i)Stand with your feet while the knees are bent slightly. Have an overhead extension like one drum belly and hold it with both hands.

ii)Reach the arms while holding the drum belly while keeping hands straight.

iii)Bend the elbows while the arms are straight, so the dumbbell is above the head.

iv)Repeat this 8-12 times.

Back Fly

This arm exercise strengthens the back and the middle of the shoulders. The procedure is  as follows:

i)Place a medium dumbbell in your hand and put your right foot forward.

ii)Bend the front leg and hinge forward from the waist. Keep the back straight and roll the shoulders back down.

iii)Straighten the arms towards the floor while the hands and dumbbells align towards the shoulder. Raise the arms to the side while elbows are bent to ensure the hands are under the shoulder.

iv)Put the lower arms in the starting position and repeat this 8-12 times.

Photo by ŞULE MAKAROĞLU on Unsplash

Push-ups

This arm workout builds and strengthens the triceps, shoulders, and pectorals.

It’s achievable in the following way:

i)Put yourself in a push-up position with both hands toes on the floor.

ii) Tighten the arms while bringing the chest below the floor. Keep the rams straight and close to the sides while the elbows are pointing behind.

iii)Push the body up to the starting position without bending the back.

iv)Repeat this 10-13 times.

Pullovers

These arm workouts strengthen the shoulders, upper arms, and upper back.

Follow these steps to practice it:

i)Lie while facing up and hold one dumbbell in both of your hands.

ii)The dumbbell should be aligned over your chest and bend your knees with both feet on the floor.

iii)Extend the rams over the head as you bend the elbows and try to keep the upper arms close to the ears.

iv)Make sure the arms are parallel to the floor.

iv)Repeat this exercise 8-12 times.

Photo by ŞULE MAKAROĞLU on Unsplash

Dips

Women can do this exercise at home by the use of a dip stand. They are used to strengthen the triceps, biceps, and upper back. You can even use a bench or a chair. It’s practicable to use the following steps:

i)Grip the stand using both of your hands on either side of the lips.

ii)Keep bending the knees to avoid them touching the ground.

iii)Bend the elbows and lower them until your upper arms are parallel to the floor

iv)Make the arms and put the body in a starting position

v)Repeat this exercise 8-10 times.

Photo by Victor Freitas on Unsplash

Kickback

This exercise is for the triceps. It can be done by one arm or switching both arms when you have finished with the first arm.

i)Hold dumbbells in both hands and bend your knees.

ii)Bent forward from the hips, maintaining a straight and keeping the chest up.

iii)Bent the elbows so that dumbbells come on both sides of the chest.

iv)Straighten the arms slowly while the arms remain still.

v)Bend the elbows until the dumbbells are in starting position while closing the chest,

vi)Repeat this around 10-15 times.

Dumbbell Row

This workout builds the upper back and shoulders. The preparation of the exercise is as follows:

i)Hold a dumbbell in your hand and place both hand and knee on the bench

ii)Keep the back straight while the knee facing inward

iii)Make sure the abdominal muscles are tight and the shoulders squeeze together

iv)Lift the weight towards the upper arm and parallel to the floor.

v)Return to the start and finish the exercise.

v)Repeat this for 8-12 reps while interchanging the sides.

Overhead extension

This exercise strengthens the triceps, shoulders, and backpack.

It involves the following steps:

i)Stand with feet with hips apart while the knees are slightly bent.

ii)Hold the dumbbell with both of the hands and keep the wrists straight.

iii)Lift the dumbbell over the head while the arms are straight.

iv)Bend the elbows to 90 degrees so that the dumbbell goes above the head.

v)Straighten the arms slowly so that all the weight is above the head.

vi)Repeat these exercises 8-12 times.

Bench Press

This exercise strengthens the shoulders, upper back, and pectorals.

i)Lie your back on the bench and put both feet on the floor.

ii)Take the barbell and grab it with both of your hands.

iii)Pull and push the barbell towards your chest.

iv)Do this 8-12 times.

Kettlebell swings using two arms.

This exercise builds shoulders and hamstrings. It involves the following steps to achieve the results:

i)Stand with both feet apart while the arms relaxed in front and the hands carrying the kettlebell.

ii)Bend on the knees and put the kettlebell below the legs

iii)Straighten legs while swinging arms towards the level of the eyes.

iv)Repeat this 8-12 times.

Best Arm Workouts For Women

Now that we have known arm workouts for women. It doesn’t mean you concentrate on building your arm muscles and forget the other muscles in the body. This workout exercise strengthens and builds both arms and muscles around the shoulder.

Another thing to consider is that don’t forget about nutrition to make achieving these goals more accessible. If you have poor nutrition habits, this may lead to the purpose of having arm muscles fail.

It is commonly assumed that gaining muscle and decreasing fat are mutually exclusive. To decrease body fat, you must eat less, and to gain muscle, you must eat more, so achieving both goals may appear to be unachievable.

However, it is conceivable. According to a study published in the journal Medicine and Science in Sports and Exercise, inactive men were able to enhance their VO2 max (an important fitness metric) while also increasing their 1 rep max bench press and leg press.

It's not as straightforward as it looks. Muscle mass is important for overall health, especially as you lose weight. Lean muscle improves your strength, energy levels, mobility, heart health, and insulin sensitivity. It has been related to a longer life span and has a significant impact on your basal metabolic rate.

The issue is that when people achieve their weight-loss objectives, they frequently lose muscle. Some people even see an increase in their body fat percentage.

Why? Because, according to Marie A. Spano, an Atlanta-based board-certified sports nutritionist and certified strength and conditioning expert, when you follow a caloric deficit – ingesting fewer calories than you burn each day – you tell your body to break down rather than develop. This calorie deficit is required for fat breakdown and loss.

A caloric surplus, or eating more calories than you expend each day, is what instructs your body to create… and to build lean muscle.

Here Are the Different Strategies to Build Muscle While Losing Weight

1. Maintain a small caloric deficit.

A happy medium is excellent for “recompositioning,” or decreasing body fat while building lean muscle mass, with calorie deficits driving weight loss and surpluses promoting muscle gain.

In one 2016 Obesity study, for example, participants who severely reduced their calorie intake for 12 weeks lost 8.8 percent of their total-body muscle. People who cut cautiously lost only 1.3 percent of their muscle.

The lower your calorie deficit, the less muscle you will lose while you lose weight – and the more likely you will be able to actively develop muscle. Previous research has shown that exercisers who maintain a relatively tiny calorie deficit can gain significant muscle.

2. Be patient.

This may be the most difficult tip to remember, but it is critical. This is due to the fact that, while you may perceive yourself making significant gains at first, they will naturally decline over time.

As you get more trained and leaner, it gets increasingly difficult to gain muscle while shedding fat. It's simply how the human body works: the more excess fat we have to eliminate, the easier it is to lose 5 pounds.

The more muscle we want to develop, the easier it is to gain 5 pounds. Expect to see more minor changes in your fat and muscle levels as you approach closer to your goal, but don't be discouraged.

3. Consume 25+ grams of protein four times a day.

Protein is used by your muscles to develop larger or stronger. According to Spano, when you restrict calories, your muscles may become less responsive to the protein you consume.

As a result, when exercising males followed a low-calorie, high-protein diet for four weeks, they lost 10.56 pounds of fat while gaining 2.64 pounds of lean muscle, according to one research published in The American Journal of Clinical Nutrition. Meanwhile, those who ate the same number of calories but less protein lost 7.7 pounds of fat and gained less than a quarter pound of muscle.

In reality, according to a 2018 analysis published in the Journal of the International Society of Sports Nutrition, persons should take between 0.4 and 0.55 grams of protein per kilogram of body weight four times per day for maximum muscle building.

That equates to four meals of 33 to 45 grams of protein for a 180-pound adult.

4. Perform compound strength exercises at least 3X a week.

Compound workouts, which work many muscle groups at once, are the most effective for both fat loss and muscle gain. Squats, chest presses, and rows are a few examples.

Focus on making these motions the primary focus of your weekly workout regimen, and then consider adding the appropriate aerobic workouts to your routine.

5. Perform HIIT sparingly. 

Try high-intensity interval training, such as sprinting on the treadmill, elliptical, or bike.

According to White, these routines can help burn calories and reduce body fat while also building muscle. However, you should only use them on rare occasions, such as once or twice a week. Strength training should still be the core of your routine, and doing too much high-intensity cardio might overstress your muscles, making them less likely to grow.

HIIT should be done on nonconsecutive days and when you are well rested.

6. Use cardio for recovery.

When you're in a calorie deficit, cardio isn't the best way to create (or retain) muscle.

Fortunately, it is an excellent tool for aiding recovery following strength-training regimens, allowing you to keep and gain the most muscle possible in the end. Low-intensity exercise, such as walking, jogging, mild cycling, or swimming, increases blood flow across the body, allowing oxygen and other nutrients to reach muscle cells, according to Dean Somerset, an Alberta-based kinesiologist.

Take advantage of modest cardio in between strength training. Maintain low-intensity workouts that feel no more tough than a 7 on a scale of 1 to 10.

Bottom Line

Yes, it is possible to grow muscle while losing weight. Maintain a slight calorie deficit by focusing on both fuelling and strengthening your muscles. Make long-term improvements that you can stick with — both fat loss and muscle gain require time.

You love going to the gym, but you get stuck due to some life circumstances.

Imagine you arrive at the gym and find it full, all equipment occupied. You cannot return to the office or workstation. All you need is space and a few bodyweight exercises without any equipment. 

This will save you time and enjoy a successful day of workout.

If a pandemic, like covid 19, occurs, you are forced to stay at home. On such occasions, what can you do? You don't have to invest in a gym. All you need is a customized space for a few hours of workout. You also need an outdoor space, a clear mindset, and more strength to make your workouts worth the time.

What Are Bodyweight Exercises?

These are the exercises that only need your body weight, no investing in the gym, equipment, or instructors.

All you need is strength, movement, and an excellent working-out environment.

But before you tackle these bodyweight exercises, make sure you prep your body first for the intense activity using a pre-workout supplement. These supplements condition your muscles, and your body as a whole and optimize it so that you get the maximum gain fast.

What Is The Importance Of Bodyweight Exercises?

Bodyweight exercises are convenient and effective. You end up working on your whole body without any equipment.

• Convenient: You can work out anywhere anytime.No equipment is required hence working out is more manageable. The only equipment you need is you and your movements.
• Gives you freedom: You will be able to do several things at once. An example is watching. Instead, your tv programs as you put yourself to exercises, working your kids through their homework as you do squats or even squats high jumps. As the kids play, you can engage them in some exercises like jogging and push-ups. You wouldn't have to worry about your timings since you can work out at any time and any place of your choice. It could be your bedroom, living area, hotel room, or backyard.
• Inexpensive: No equipment is involved; therefore, you don't need to invest in a gym or instructor.
• Works the whole body: Bodyweight exercises involve body movements; therefore, body joints and muscles are engaged simultaneously. These exercises build the strength needed to perform pushing,  jumping, squatting, pulling, and lifting activities.
• Caters for all levels: It depends on how you would like to train. You have options to make variations suited to your ability depending on your body type, beginners, and the experts.

What Are Some Of The Bodyweight Exercises You Can Do Without A Gym?

You do not need a gym to keep fit or lose weight, instead build your muscles with these simple easiest ways.

• Squats: Make sure your feet and shoulder width are apart, with your butt a little bit stuck out. Then bend your knees and lower body until your thighs are somehow parallel to the floor, making sure your heels are on the floor. To maintain balance, you can stretch your arms parallel to the ground.

Repeat the process 3-4times

Squats work multiple muscles in your body; therefore, you get to work the whole body.

• Reverse Crunch: Lie flat on your back, arms on your sides with your knees bent, and your feet flat on the floor.

Fold your knees towards your chest, using your lower abs to lift your hips off the ground and crunch in. Do the same for a few minutes.

• Plank: This type of exercise helps you gain strength to tighten your tummy, a more muscular back, and a better posture.
• Basic plank: Get to a push-up position, press your body weight onto the forearms. Then tighten up your body and squeeze your stomach muscles to increase the intensity. Sit in the position as long as your body can and do the same for about a minute.
• Push-ups: It's an upper-body workout that works your arms, chest, and shoulders.

Lie down with your arms wider than the shoulders, palms pressed on the floor, your feet apart. Lower your body slowly to the point where your chest lightly touches the ground.

• Wall Sit: Lean on the wall in a squat position until your feet are at a 90-degree angle and thighs parallel with the floor. Then hold for a few seconds.

You can do this exercise anywhere provided there is a wall- It helps your hamstrings, quads, and core.

• Hip Bridges: Lie flat on your back with your knees bent, your knees slightly away from your butt.

Lift your hips and lower them continuously

• Standing side hops: This exercise is good for your hips and ankles

Stand with your feet together and arms by your sides. Bend at a 90-degree angle, with your feet together, 

Jump to the right, landing on your feet, jump back to the left. Repeat the same 4-5 times.

• Flutter kicks: It helps the hips and the core

Lie on a mat with your legs up forming a 90-degree angle, and then you slowly lower your left leg maintaining contact between the lower back and the ground.

Do the same with the other leg continuously.

How To Do Bodyweight Exercises Every Day Safely. 

Go slow on yourself. Here are some of the things you need to think about before you start working out:

• Warm-up

Before starting your workouts, always learn to take a few minutes of your time to prepare your body and mind for your day's exercises. This will help your body adjust to what's ahead of it.

Warming up will help prevent injuries.

Your workout can be too strenuous on your body muscles. Therefore you need to prepare your muscles to avoid or prevent minor injuries that might occur.

Warming up helps you get into the right mindset.

Getting the right mindset is an essential aspect of working out; this will help you get through to your workout no matter how hard it is.

Without it, not all can finish up their workout sessions. Just like the muscles, warm up your mindset.

• Mix in lighter movements

You should not major in intense body workouts only. At times, do some light exercises like yoga. Focus on those exercises with light and slower movements to help you stretch a bit and ease the recovery of your muscles from your previous intense body workouts. It will improve your movements and flexibility.

How Long Should You Do Bodyweight Exercises?

As stated earlier, you do not need a gym or gym equipment to do such exercises. Consistency, discipline, a track of time, a nice workout space, and the right mindset are all you need. Give it a month or two, and you will begin to see results. Also, do not forget to eat a healthy and balanced diet. It has a role also in building your body.

Many people have been wondering when they try to lose weight which method to use to lose weight. These are the two main methods of losing weight. Both cardio and weights have advantages and disadvantages.

This article gives all the details of each method and what it entails. We shall discuss how you can both of them at the same time and lose weight. There is a misconception that cardio is for those who want to lose fat while lifting weights is for those who want to gain muscles.

                                Photo by Scott Webb on Unsplash

Advantages of Weight Training

Weight is an anaerobic exercise. Weight training helps to maintain and increase muscles. Apart from that, there are many benefits like strengthening bones and joints and improving the heart’s health.

It helps in the reduction of injury risks. When lifting weights, the bones become stronger hence preventing issues like fractures and breaks.

According to the US Department of health, it is encouraged to have two weights training sessions per week.

It involves the lifting of weights like dumbbells, barbells, and kettlebells. This category has professionals like marathon runners, bodybuilders. People who participate in the workouts have lean bodies.

Weight training burns calories throughout the day. Muscle building increases body metabolism, which helps burn calories when even at rest than fats.

Muscle building and weight training require your body to absorb all the nutrients it can get, which should be made possible using BiOptimizers products.

                                       Photo by Meghan Holmes on Unsplash

Advantages of Cardio Training

Cardio involves the use of oxygen in its activities. There are several intensities of cardio workouts from low-intensity, medium, and high. The low power of the training is  5-7times per week, the medium is 3-4 times per week, while high intensity is 1-3 times per week.

Some of the cardio training exercises include jogging, swimming, Zumba, air jump rope, dancing to music, running, and jumping jacks e.t.c

Cardio activities improve the health of the heart. When someone performs any cardiac workout, the heart beating goes up, and the breathing becomes faster. This exercise boosts the movement of oxygen that comes and leaves the body.

Cardio exercises seem to burn more calories than weight training.

People carrying out cardio exercises burn both fats and weight loss. Cardio moves out fat and body mass compared to weight training.

Combining Both Cardio and Weight For fat loss

Many experts giving advice say that if you are to use both for fat loss, you have to alternate the days of the sessions. For example, you can do weight training on Monday and Wednesday while doing cardio on Tuesday and Thursday.

Another option is that you can have cardio in the morning and weight in the evening. If your time is a little bit fixed, you can combine all the exercises and perform them simultaneously.

Cardio can cause some deficits in different scenarios. For example, cardio can cause depletion during training due to excessive breathing, while weight lifting will burn calories even when the workout is over. Our standard bodies use around five calories to exhaust one liter of oxygen.

                                                Photo by Scott Webb on Unsplash

There is a lot of research that is was done on which type of training should come first during workouts. When you combine them, you lose fat and gain muscles. It takes some for the two to work together due to their difference in intensities. In some sports like cross-fit, this scenario is common.

Weight should only come first if your main goal is weight loss and vice versa for cardio.

When you handle both cardio and weight simultaneously, there will be faster cardio, which will impact the strength. If you are trying to be fit, there is no problem having the first or the last any can start.

In many gyms across the world, trainers use cardio activities like jogging while preparing for weight lifting. It helps in improving the movement pattern. Likewise, the cardio activity can also be done at the end of the weight lifting session, as the bodybuilders can jog after lifting weights.

After having a heavy gym session, you aren’t lifting weights for the next three days. You will still be able to burn calories. It is evident that most people use cardio to cool down after or before weight lifting, but that’s not the case.

Cardio plays a significant role in maintaining a healthy lifestyle. It helps in losing fats, health, cardiovascular fitness, and well being of individuals. Too much cardio can be harmful to your health, leading to muscle loss or calorie burnout.

When we do exercises, the calories burn, and we get a tone of benefits. It leads to the development of muscle tissue that has a higher metabolism than fat. One pound of muscle can burn up to 6 calories per day, but a pound of fat burns around 2.1 calories per day. It shows that it is much easier to burn calories and lose fat if you have more muscles.

In the real world, both cardio and weights can help one achieve fat loss. When struggling with calorie and fat loss without being keen can be dangerous as it can lead to a calorie deficit. It is essential to check the food intake, whether nutrients and maintain the exercises for better health.

In 2019, an American report showed that they performed both of them, had better health, and had a lower risk of getting heart diseases. It also improves the mental health of both the healthy ones and those who have a mental illness. It reduces anxiety and depression.

Cardio and Weights are Both Important

Both weight and cardio training have a lot of benefits, and they vary between different people. Much research shows that weight training burns more fats; however, it will depend on the person’s fitness. Both cardio and weight workouts help in burning fats and still play a significant role in health.

Both cardio and weight exercises help in improving the fitness and health of an individual. Combining both of them gives one little intensity at the training. Most people who have been arguing about this have now realized the facts behind the two workouts. It will provide them with an easier time to differentiate the two and their importance.