Being a successful natural bodybuilder is all about having good muscle size and a low body fat percentage without relying on performance-enhancing drugs. The training plan you use is without a doubt one of the most important factors in your success. While any well-designed, balanced workout performed at a high intensity will produce results, you may be better suited to certain training regimens than others. Depending on your current level, goals, and lifestyle, you can choose from three main types of workouts.
1. Full-Body Routine
Full-body workouts involve working out your entire body in each session, which is usually done three times per week. A full-body training allows you to maintain high-intensity levels, focuses on large, compound movements, requires only three visits to the gym per week, and provides ample recovery time between sessions. However, if you want to train more than three times per week, it will be difficult, and there will be little time for you to focus on any smaller body parts, such as calves and biceps, that you want to emphasize.
2. Movement-Based Split Routine
Full-body training is great for beginners, but Stuart McRobert, trainer and author of “Brawn,” recommends switching to a split routine after a year of full-body training. A movement-based split involves splitting your body into pushing muscles such as your chest, shoulders, triceps, and quadriceps, and pulling muscles such as your hamstrings, upper and lower back, traps, and biceps. Legs are sometimes given their own day. This type of workout is better suited to slightly more advanced natural bodybuilders, as it allows you to vary your sessions more. However, you may still find it difficult to devote significant training time to any lagging muscles.
3. Body Part Split Routine
Body part splits are frequently depicted in bodybuilding and fitness magazines. You divide your body into four to seven different sessions, though the typical bodybuilding split is four days, with back and biceps on day one, chest and triceps on day two, legs on day three, and shoulders and traps on day four. Body part splits are excellent for focusing on specific muscles and allowing you to train at a high volume and intensity. However, because you only train each muscle group once per week, it is easy to over-train, and because you only train each muscle group once per week, some larger muscles, such as your back and legs, may not get enough training.
Any workout plan will get you good results as long as you put in the effort, eat the right foods, and have patience. Whatever plan you choose, limit yourself to a maximum of five exercises per session and allow your muscles adequate recovery time between training sessions.
You most likely bench press once a week as part of your workout routine (and maybe even multiple times a week). Because of its reputation as a surefire method for building big chest muscle, the exercise is a workout staple. The barbell bench press is also one of the big three exercises around which powerlifters base their entire existence, with the goal of piling ever more plates onto the bar for the highest total weight they can manage.
However, because of these two aspects of the bench press, there are different approaches to the lift, both in terms of training philosophy and technique, in order to achieve the goal at hand—and if you want to make the most of your time and effort under the barbell, you should make sure you're targeting one or the other.
First, it's critical to understand the distinction between the two approaches. Consider them to be bodybuilder and powerlifter styles (to build muscle) (to push the most amount of weight possible).
Bench Press for Body Building
Activate your core
Maintain a slight thoracic spine arch.
The goal is to spend as much time as possible under tension, making your chest work as hard as possible.
Bench Press for Power Lifting
Arch your back as much as possible while keeping your buttocks on the pad.
The purpose of this position is to help change the bar's angle to a decline and shorten the distance the bar must travel, making it easier to move heavier loads.
How to Choose the Right Bench Press for You
The question now is, what is most important to you? What are your body building objectives?
If you want to build big muscles but don't care about your gym stats, try the bodybuilder-style bench press. There will be plenty of chest stimulation (and eventually, you might find you prefer swapping the barbell for other options that allow you to home in on the muscles to accentuate growth and shape). This will be the best option for the majority of people.
It's fine if your ultimate goal is brute strength. There are few things more satisfying than adding a new plate to the bar and crushing a rep. Focus on progressively adding more weight by training smart with a program that allows you to scale up safely.
Feeling nervous about going to the gym? You are not alone. This article discusses the causes of gym anxiety and strategies for working out with confidence.
What is Gym Anxiety?
Gym anxiety is characterized by apprehension or nervousness when going to the gym.
We are nervous in the gym for a variety of reasons. Most of us have felt nervous when performing in front of others, but working out in the gym amplifies this sensation because our bodies and abilities are on display.
Gym anxiety is on the rise as a result of rising gym membership and “perfect body” pressure. According to some estimates, half of us are intimidated by the prospect of working out in a gym. Our mental health has never been more important in our quest for physical fitness.
Going Back to the Gym Post-Pandemic
Exercise routines have been disrupted by the pandemic, leading to a more sedentary, indoor lifestyle. As we emerge from hibernation, the world is gradually returning to traditional gyms and exercise spaces. However, the long-awaited reopening is tempered by lingering fears of infection and heightened sensitivity to our physical appearance. To put it bluntly, we'd rather sleep.
The stark reality is that the pandemic has altered us more than we would like to admit. Not only are we less physically active, but this lack of activity is linked to higher levels of depression, anxiety, and stress.
The majority of information on returning to exercise after a period of inactivity focuses on physical preparation. However, returning to exercise after a pandemic is more than just shaking off the rust and stretching out. The real challenge is regaining the confidence to re-enter the world in whatever shape you're in.
Tips to Deal With Gym Anxiety
Whatever the cause, there are methods for dealing with gym anxiety. Here are our suggestions for overcoming gym apprehension.
1. Get rid of your uncertainty.
Because it prevents us from planning for the future, uncertainty is a common source of anxiety. Gym anxiety can be caused by not knowing what to do or wear, or whether we will be welcomed. To reduce the element of uncertainty, research the gym's website, call ahead, or speak with gym members before your first visit.
2. Find a schedule you're comfortable with.
Every gym has its own vibe. Try to find one that works for you. Many gyms have different hours or classes for different groups. This is especially important for women, who are more likely to experience gym anxiety.
3. Don't skip the introduction.
Most gyms provide an orientation. This is an excellent way to become acquainted with the layout of the gym as well as how to use the equipment. Consider hiring a personal trainer to boost your confidence and avoid the risk of embarrassment or injury caused by poor technique.
4. Exercise with friends.
Finding a place where you feel accepted and people with whom you share common interests can help you overcome gym workout anxiety. Exercising in a group or with friends has been shown to improve mental health and quality of life.
5. Get professional help.
Getting in shape isn't enough to overcome gym phobia. Investigate coping mechanisms such as positive self-talk and mindfulness. Slow breathing techniques, which influence the heart rate and the central nervous system, are also effective in reducing anxiety.
If you believe your anxiety is out of control, seek professional help. Health professionals can assist us in overcoming gym phobia.
As your body ages, it's natural for your approach to fitness to change from when you were younger. Our workout routines should adapt to our changing bodies, not the other way around. The same holds true for muscle building. Rather than spending hours lifting weights, gaining muscle mass as an older adult requires a change in fitness routines designed with your body in mind, allowing even the most senior citizens to reap the benefits of increased muscle mass.
Why Build Muscle?
We lose about 15% of our lean muscle mass after the age of 30. Our muscles help us maintain our overall health and age gracefully. Muscle growth has three primary advantages for older adults:
Improves balance, lowering the risk of falling.
Reduces the symptoms of aging issues such as osteoporosis
Reduces arthritis aches and pains
As you get older, your chances of falling and injuring yourself increase, so having more muscle mass may reduce your chances of falling. Even a small amount of strength training to increase muscle mass can increase bone density, improving overall balance and strength. Increased bone density also helps reduce symptoms of common aging ailments, such as osteoporosis. Osteoporosis is a condition in which our bones become porous, making them more fragile and prone to fractures. Weight training keeps the bones strong and healthy while also strengthening the muscles that surround them.
Strength training, similarly, helps keep the cartilage between your joints from deteriorating, which means no joint stiffness or pain. The more active and mobile you are, the less likely you are to suffer from arthritis, lower back pain, and other joint pains.
How to Build Muscle Mass for Older People
While exercise is an important component of muscle growth in older adults, it is also important to maintain a healthy balance of nutrition, activity, and rest in order to get the most out of your fitness routine.
Eating healthy does not simply imply avoiding junk food. It entails ensuring that your body receives the nutrients it requires. If you're wondering how to gain muscle mass as an older adult, think about your diet as well as your exercise routine. Maintain a high fiber intake, monitor your calcium and vitamin D intake, and concentrate on three key areas.
Exercise is required to increase muscle mass, but the type of exercise is important. Cardiovascular and strength training are the two most effective ways for an older adult to gain muscle mass.
Cardio is something that everyone needs, especially those who lead sedentary lives. It is critical for overall cardiovascular health and metabolism. It also doesn't have to be too strenuous. Something low-impact, such as walking or biking, can suffice for older adults.
Strength training is the key to muscle growth in older people. It's best to start with light weights and progress slowly. Slow movements with lighter weights put more strain on your muscles. If you don't have any weights, you can use your own bodyweight to perform resistance exercises such as push-ups and squats.
Regardless of how active you become, you must remain mindful of your abilities and limitations. It can be difficult to determine which exercises you can and cannot do safely as you get older, so having a professional personal trainer can help you understand how your body works and what is and isn't safe for you.
Because exercise strains your muscles, it's critical to allow them time to recover. Avoid working out the same muscle groups on consecutive days. Allow a day or two between sessions instead. You don't want to injure yourself, so prioritize rest as well. Rest isn't just important in the days following your workout. It is also required immediately following your workout. Any exercise regimen should be followed by a few minutes of cooling down to allow your muscles to relax and your heart rate to return to normal. Stretching is an excellent way to accomplish this, as it also helps to reduce the likelihood of post-workout soreness.
When it comes to fitness, everyone's results will differ. Some people notice changes within weeks, while others take months. Your level of fitness beforehand, as well as the makeup of your body, influence how quickly you'll see results. Having clear, specific goals is the best way to see results in yourself because you can focus on how to achieve them. Some older adults believe they are too old to achieve such fitness goals, but the truth is that there is no such thing as being too old when it comes to your health and well-being.
There's no reason you can't see the results you want and deserve if you're serious about gaining muscle mass as an older adult and work within your body's capabilities. Seeking out a personal trainer can help you narrow down your fitness goals and find the best regimen for you.
How many times have you gone into a new diet, or any change, with high hopes only to crash and burn within weeks? This happens far more frequently than you realise.
Many people approach a new diet with an all-or-nothing mentality. This not only sets you up for disappointment but also makes the transition more difficult and uncomfortable from the start.
You don't have to give up everything or completely overhaul your life to see results. Small, manageable changes are usually the best approach. They also help you succeed because they are easier.
Starting a diet is the easy part; sticking to it and seeing results is the difficult part.
Here are some pointers to help you make the most of your new diet plan by understanding what to expect and how to set yourself up for success.
Tip #1: Start Small.
Begin with one or two small goals that you believe you need to work on and commit to them for two to three weeks in order to make them a habit. Once you've mastered your small goals, set some new ones. If you're still having trouble, try a different goal and different habits until something clicks.
Tip #2: Create Your Own System.
Building systems is one of the most beneficial things you can do for your long-term health and fitness goals. Systems are routines that are built into your daily life to assist you in removing obstacles and developing habits.
And the more seamless your goals are, the easier it is to stick to them and the faster you will see results.
Do you want to improve your ability to go to the gym every morning? Choose your gym clothes the night before and place them next to your bed.
Want to stop eating out every day for lunch? Set aside time each week to meal prep healthy options, or use a meal delivery service to do the work for you.
Tip #3: Stay Accurate.
You can't manage something if you don't measure it. Stop guessing how much you're eating and start tracking it with a macronutrient-friendly nutrition app.
Tracking your daily food intake, including cheat meals and alcohol, is the most effective way to hold yourself accountable and ensure you are meeting your goals. Otherwise, when it comes to nutrition, you're flying blind.
Tip #4: Manage Your Cravings.
When you start restricting something, it's human nature to crave that same thing. And the more you restrict, the more you crave — particularly sugar cravings!
Aside from sheer willpower, good nutrition is an excellent way to reduce cravings. Increase your protein intake, focus on more nutrient-dense fruits and vegetables, and avoid calorie restriction.
Organizing your cheat meals and learning true diet maintenance can also help. No food should ever be forbidden, especially if you want your hard work to last after you've finished dieting.
Allowing yourself small amounts of your favourite cheat foods will help you improve your relationship with them.
Schedule cheat meals ahead of time to eliminate any guilt associated with them. You don't have to overdo it to enjoy it; challenge yourself to include some favourite foods and gradually reduce your intake.
Tip #5: Sleep is Important.
You can kiss your willpower and good intentions goodbye if you aren't sleeping well or enough. Dieting already requires some self-discipline, and it is much more difficult to stick to a diet, get a good workout in, and support your health when you are tired. Muscle recovery and growth require rest as well.
Make sleep a priority by setting a bedtime and getting up at the same time every day. Remove all distractions from your bedroom, such as your cell phone, television, and light. And gradually increase your sleep time to at least 7 hours per night. It will make a huge difference.
Tip #6: Don't Rely on the Scale.
Weight fluctuations are completely normal and are not always under your control. Water retention can cause drastic swings in your body weight depending on your macronutrient intake, workouts, stress, sleep, hormones, and so on.
Not to mention that if you're gaining muscle while losing fat, the scale won't budge even if your pants are getting looser. So, rather than living and dying by the scale, track your progress in other ways.
A body fat analysis is the best way to see if your efforts are paying off. This will show you how much fat you've lost and how well your workouts are supporting lean muscle mass, resulting in a more toned appearance.
Tip #7: Be Consistent.
True change comes from consistency and patience, not perfection. Remember that your health is the result of all the decisions you've made throughout your life, not just the last meal you ate.
You are what you repeatedly do, so the more you do something, the more powerful it becomes. This is what consistency entails.
Strive to get it right most of the time rather than all of the time, and everything will fall into place.
Is winter the “bulking” season, or have you simply gained fat over the holidays and given up on staying lean? Bulking up during the winter is no longer fashionable. Bodybuilders are becoming more informed about ongoing research on gaining adequate lean muscle mass without gaining inflammatory fat.
Most people believe that giving up the strict diet and simply relaxing for a few weeks would be beneficial to their adrenals. However, most people will train harder before and during the holidays to compensate for the increased caloric intake, thus taxing the adrenals. The best approach would be to view the winter season as a chillax period rather than a bulk-up period. Stick to the fundamentals rather than reserving a permanent parking space at McDonald's. This could be the ideal time to try something new.
Here are some more suggestions for bulking up responsibly.
1. Boost Your Immune System.
Those of you who live in cold-weather areas are practically guaranteed to catch the flu. The holidays are the ideal time to spread flu-causing microbes. Furthermore, the constant eating that most people do during the holiday season strains their digestive systems. Your immune system is primarily built in your gut. A healthy gut reflects excellent health.
A good probiotic is the best immune system booster. Instead of the typical yogurt, which is often high in sugar, choose goat milk or Greek yogurt enriched with probiotics. Glutamine as a supplement will help a lot. One of the best ways to beat a cold is to take 5g of glutamine every hour when you feel one coming on. It will mend the gut.
When bacteria enter the gut, it can take up to five days for it to grow strong enough to invade the rest of the body and cause the dreaded flu symptoms. Repairing the gut as part of the process will restore the gut's homeostasis and help beat the symptoms in half the time.
2. Try Different Foods.
Because most people follow the same diet with the same foods year after year, use this time of year to shake things up. Substitute filet mignon and mashed cauliflower for the chicken and rice meals. The brain slows down and energy levels drop during the winter season. Changing your diet can help you get rid of some food intolerances, which are often triggered by eating the same foods over and over.
We begin to lack a critical component of life during the winter because we play outside less and do not get enough sunlight. It's a good idea to eat foods that are high in this vitamin. However, I would avoid “vitamin D-enriched” juices, milk, or foods because the body does not absorb them as well as bio-available vitamins from natural sources.
3. Continue Building Lean Muscle Mass.
In this case, increasing your protein intake is the best option. One way to accomplish this is to consume more meat. Experiment with different types than you're used to. Wild game, such as venison, boar, and bison, is the best—completely natural meat with no hidden chemicals and raised in the wild without antibiotics. It will not only help you gain muscle mass for your “bulk-up phase,” but it will also help you stay focused throughout the day and boost your metabolism. All of the amino acids will also help you beat the winter blues and maintain your energy levels.
4. Make Sure Your Metabolism Remains Active.
Bulking up does not require you to look like Michelin's puffed mascot, only to lose all the fat later. Maintain your low glycemic carbohydrate intake as usual, but increase your carbohydrate intake at night. Because your body processes carbohydrates more efficiently at night, it's a good time to eat higher glycemic carbs like sweet potatoes, wild rice, or carrots. This meal is the best after a great hypertrophy workout if you time it correctly. The best approach is to time your nutrient intake. Protein and its amino acids will speed up your metabolism like nothing else, but carbs at the right time will ensure you have enough energy for your next lifting session.
5. Keep Your Mental Health in Check.
Around this time of year, depression-like symptoms appear. The lack of sunlight and warmth makes some people more susceptible to negative thoughts and makes it more difficult to stay motivated. This is not the time to lose weight. The brain requires fat to function properly. All fat sources are required. Polyunsaturated, monounsaturated, and saturated fats are the way to go, especially in the winter. Saturated fats have a positive effect on free testosterone. It is extremely beneficial for muscle growth, tissue regeneration, immune system enhancement, and sexual function. Coconut oil, organic butter, meats, and nuts are the best sources of saturated fats.
What follows is extremely encouraging news for omega-3 supplement users. Mary Enig demonstrated in her book, Know Your Fats, that saturated fats help retain more omega-3 fatty acids in the cell and can make it easier to convert them into DHA, which is essential for optimal brain health and function at all stages of life. Too much saturated fat, on the other hand, can be harmful. Assume that a reasonable amount is one-third of your daily fat intake.
After winter, spring will arrive. Even though planning takes time, doing so ahead of time will save you time. Take a few months off your regular diet and use it to your advantage by experimenting with these types of foods to help you get through the cold and boring winter months. Because you did something completely different to break you out of the same old chicken and rice bodybuilding routine, your lean phase/summer diet will seem much more fun and interesting.
No one wants to be known as the “chicken leg dude.” Read on if you want to stop wearing sweatpants to the gym and playing the ‘out of sight, out of mind' game.
The chicken leg physique is one of the most noticeable mistakes in the gym. These people are easy to identify because their upper bodies are well-built and their legs are underdeveloped. The issue stems from overtraining show muscles such as the biceps and chest while ignoring the legs.
If you want to have a pair of epic legs, skipping leg day is a big no-no for your program. It's time to suck it up and get ready for a destructive leg day that will help you grow those chopsticks.
But first, some science so you can appreciate a good leg day.
What you need to know about your legs
The quadriceps, hamstrings, glutes, and calf muscles are the four primary muscle groups in your legs. Understanding how these muscles work and what causes them to thrive is critical for achieving your training objectives.
Your leg muscles are made up of both slow-twitch (type 1) and fast-twitch (type 2) muscle fibres (type 2). Both of these fibre types respond differently to various load and resistance training methods. Type 1 fibres, which are resistant to fatigue, have been shown to respond well to lower load and higher repetition training. Type 2 fibres, which are more prone to fatigue, respond better to high-load, low-repetition training.
Because most of these muscles contain both sets of fibres, the muscle should be trained with varying loads and repetitions. Because your legs are made up of so many muscles, dedicating two days a week to legs will help ensure strength gains and organize your training methods. Let's go over the major muscles in your legs and what helps you get the best results.
Quadriceps – Your quadriceps muscles are made up of both type 1 and type 2 fibers. The vastus medialis oblique (teardrop) twitch slower, the rectus femoris (center) twitch faster, and the vastus lateralis twitch faster. Quadriceps can only grow if both fibre types are targeted with different loads and repetitions.
Glutes – The glutes should always be emphasized because who doesn't enjoy a good butt? Yes, you may need to buy new jeans, but having strong glutes improves athletic performance, prevents lower body injuries, and attracts the attention of the ladies. The glutes are made up of three muscles: the gluteus maximus (the body's largest), the gluteus medial, and the gluteus minimus. To train the glutes, you must train them frequently and with a high volume.
Hamstrings – The hamstrings are a muscle group that needs special care and attention. Because this muscle group is made up of 70% fast twitch fibres, heavy loads, explosive training, and eccentric movements should all be included in your hamstring program. With the predominance of fast twitch fibres in the hamstrings, you should definitely emphasize methods such as eccentric training.
Calves – The gastrocnemius and soleus muscles are the two main muscles in your calves. The gastrocnemius is made up primarily of fast twitch fibers, whereas the soleus is made up primarily of slow twitch fibers. Drop sets, alternating foot positions, and iso holds at the top should all be part of your calf training routine. Dancers and boxers are good examples of athletes with proper calf development. Why are these athletes able to develop these tenacious muscles faster than others? Simply put, they are always on their toes.
Time for some leg day!
Don't just go to the leg extension machine every leg day and hope to get away with a half-assed leg day. To improve your quality of life and performance, learn about the structure of the muscles and how they grow. Muscles are made up of different types of fibre that respond differently to stimuli, and understanding this concept for each muscle group will result in faster leg gains than you'd expect. Focusing on eccentric and isometric training in your sets can help you grow those stubborn limbs you've been longing for by forcing the muscles to spend more time under tension.
Don't forget that incorporating progressive overload is an important part of any strength training program. You don't have to keep a journal or keep track of your weight every day at the gym, but being mentally aware of what weight you're lifting and how long you've been lifting at that weight is essential for your program.
“Why am I gaining weight?” is the question on everyone's mind these days. “There are several reasons for this to occur; however, most people simply find an excuse such as they don't have time to exercise, they've been too busy to fit in a workout, or the myth that they're just “big-boned.” But what if there is an actual reason — such as metabolic damage? Is that a valid reason you're not losing weight (despite your best efforts)? It could very well be.
Sure, you could look at someone's lifestyle and determine why they are gaining weight, such as if they have poor genetics, poor nutrition, haven't worked out in weeks, are under a lot of stress, have a condition that is causing them to gain weight, are on a new medication, and so on. However, one topic that is rarely discussed these days is metabolic damage. And it could be the root cause of your inability to lose weight.
Metabolic damage is primarily defined as a condition in which the body's metabolism slows to less than half of its normal rate and cells begin to atrophy. It makes no difference whether you have had metabolic damage or not. What matters is whether or not poor eating habits have caused metabolic damage to the point where it has slowed your weight loss efforts.
In this article, we'll look at what metabolic damage is, how it happens, what might be causing it, and how to fix it.
What Is Metabolic Damage?
The primary cause of weight gain after a period of weight loss is metabolic damage. It refers to a state of reduced metabolic rate caused by dieting damage.
Metabolic damage is not the same as going into starvation mode, which is a term used to describe the body's response to severe calorie restriction and is not usually associated with “yo-yo” dieting.
Metabolic damage is a term used to describe a condition in which the body has been damaged and is unable to respond to normal brain signals. This results in an inability to effectively regulate caloric intake and expenditure, resulting in weight gain and difficulty losing weight.
How Does It Happen?
The first thing that happens when you restrict your food intake is that your metabolic rate slows down. From an evolutionary standpoint, this makes perfect sense. If you're not eating as much, you'll probably require less energy, so why squander calories on things like digestion? The issue here is that your body can't tell the difference between being cold and being hungry. It simply recognizes that it requires less energy than usual, so you begin producing less of it.
This means that even if you're eating fewer calories than before, your body isn't burning fat as quickly as it used to because it believes there's plenty of food and no need to burn extra fuel. Calorie restriction has harmed your metabolism because there isn't enough food coming in for your body to function normally.
What Causes Metabolic Damage?
Several factors may contribute to metabolic damage, including:
Not eating the right foods – Nutritionists frequently state that your diet accounts for 80% of your success when attempting to lose weight. That is why it is critical not only to eat healthier, but also to consume foods that will aid in the maintenance of proper metabolism.
Missed workouts – If you don't exercise enough, your metabolism will slow down, making it more difficult to lose weight.
Stress – Including physical stress, is the most common cause of hormone imbalance. If not controlled, it can cause cortisol levels to skyrocket and remain elevated.Obesity, high blood pressure, and insulin resistance are the three characteristics of metabolic syndrome. Having all three factors raises your chances of developing heart disease, stroke, or diabetes.
Sleep deprivation – It can have a variety of negative effects on health, including increased cortisol levels and decreased insulin sensitivity.
Metabolic syndrome – Obesity, high blood pressure, and insulin resistance are the three characteristics of metabolic syndrome. Having all three factors raises your chances of developing heart disease, stroke, or diabetes.
How to Fix Metabolic Damage?
It is possible to reverse these metabolic changes and avoid weight gain, but it will take effort. Here are some suggestions to help reverse the effects of metabolic damage and get your metabolism back on track.
A healthy diet is essential. You should eat less than you need to maintain your weight and aim to lose one pound per week. This can be accomplished by reducing calories or increasing physical activity (or both).
Another critical component of any treatment for metabolic damage is establishing a regular and consistent exercise regimen — preferably one that can effectively burn the most calories (think along the lines of a circuit to keep the heart rate elevated or something like HIIT).
Cardio should be included in your workouts because it improves your cardiovascular health while also helping you burn calories and fat.
When attempting to combat metabolic damage, strength training should never be overlooked. Strength training is essential because it can help improve your metabolism and body composition by adding lean muscle mass, which naturally burns more calories (even while at rest).
The goal is to recover from metabolic damage by making changes to your lifestyle, training regimen, and diet.
A well-timed pre-workout meal can help fuel you during your workouts and provide you with enough sustained energy to push your body to its limits in the gym. Consuming the wrong foods during your pre-workout meal, on the other hand, can cause you to quit early and regret your decision to go to the gym.
In this article, we'll look at some foods to avoid in your pre-workout meal and why they're bad for you if you're planning on crushing a workout.
If I really have to explain this one to you, it might be time to find an AA meeting in your area. If you believe that consuming alcohol as part of your pre-workout meal is a good idea, you should reconsider. The combination of alcohol and heavy lifts is a recipe for disaster. Not only could you injure yourself or others in the gym, but alcohol dehydrates the body, which isn't ideal when pushing your body and needing to be properly hydrated to perform optimally. Even a slight decrease in hydration levels can have a significant impact on your workout performance and results.
While soda is probably the most commonly consumed beverage (both regular and diet), avoid anything carbonated with your pre-workout meal. There will be no soda, beer (which also ties into #1), sparkling water, or anything else. While these beverages may be your preferred beverage with a meal, consuming them with your pre-workout meal can cause indigestion, stomach discomfort, and even gas during your workout.
3. Spicy Food
You might enjoy spicy foods — the hotter, the better. That's fantastic… just not during your training sessions. As your pre-workout meal, avoid spicy foods and instead opt for something that is easy on the stomach and easy to digest. If you've ever had indigestion or heartburn after a spicy meal, you can only imagine how bad it would be during a workout. Spicy foods, in fact, can be harmful to the digestive system and should be avoided for at least 12 hours before a workout. When deep into a squat, the last thing you need is the “squirts.” When eating extremely spicy foods that upset the digestive system, you should never trust your stomach.
4. Fried Food
Chicken wings are a food that is related to what was mentioned in #3. Who doesn't enjoy a good wing? Wings or any other fried food, on the other hand, should not be part of your pre-workout meal. Fried foods can cause severe bloating and diarrhea, which are both undesirable when training. You already know that the fat content is high because the food is fried. As a result, it will take your digestive system longer to break down the food and convert it into usable energy. As a result, your pre-workout meal containing fried food will not be absorbed by the body and used as fuel during your workout. Not to mention that fried food isn't part of a healthy diet to begin with.
5. Dairy Products
Dairy and the fats mentioned in #4 are inextricably linked. Because dairy products (milk, cheese, yogurt, etc.) digest slowly, whatever you consume in your pre-workout meal may not be digested and absorbed by the body before your workout. This will deplete your energy reserves and may impair your overall workout performance. Furthermore, consuming dairy products prior to a workout can make you feel sluggish, cause stomach/intestinal cramping and discomfort, and increase your risk of flatulence and nausea during your workout.
6. Cruciferous Vegetables
While cruciferous vegetables like broccoli, brussels sprouts, and cauliflower are high in beneficial micronutrients that we all require in our diet, including them in your pre-workout meal is not a good idea. Cruciferous vegetables are high in raffinose, which can cause digestive issues that are not conducive to training. This can cause stomach and digestive discomfort, making it difficult to perform well in the gym. Add in the fact that cruciferous vegetables are high in sulfur compounds, and you may not only feel terrible, but you may also make everyone else sick from the nasty gas you'll expel, causing everyone around you to start dry heaving.
Beans are the last item on our list of foods and beverages to avoid in your pre-workout meal. I'm going to take you back to your childhood, where I'm sure you remember the good old, “Beans, beans, the musical fruit, the more you eat, the more you toot.” Whatever type of bean you're thinking about, put it down and take a step back. Beans may be a healthy addition to a meal and provide a good source of fiber, but they also have the potential to cause stomach discomfort due to their high raffinose content. Add in the fact that beans can cause flatulence, and you might find yourself tooting your way around the gym — not a good situation.
Many men suffer from low self-esteem as a result of sagging chest tissue or chest fat. However, with the proper diet, cardio, bodyweight exercises, and resistance training, it is possible to strengthen the core and eliminate “pseudogynecomastia.”
What are man boobs or moobs?
The National Institute of Health defines man boobs, “moobs,” or gynecomastia as the benign growth of male breast glandular tissue, which is usually caused by an increase in estrogen, a decrease in testosterone, or the use of various medications. Gynecomastia can affect men of all ages, from babies to adults.
Another type of man boobs, known as pseudogynecomastia, is caused by an increase in fat deposits and will be the focus of this post.
What exactly is pseudogynecomastia? Pseudogynecomastia is a type of breast fat that is most common in overweight and obese men. The symptoms of hormone imbalance and being overweight can be unpleasant, so seeing your doctor is always a good idea.
While “man boobs” may sound like a funny name and something to laugh about, those who have them can feel extremely self-conscious about their physical appearance.
If you or someone you know has man boobs as a result of an increase in fat deposits, here are some tips for increasing muscle mass (especially in the chest), losing body fat, and thus minimizing the appearance of moobs.
Tips to Get Rid of Man Boobs
1. Consult a doctor.
We've said it before and we'll say it again: you can never go wrong with a checkup with your doctor, and it's always a good idea to do so before starting any new diet or workout routine. Inform them of your concerns and goals, and obtain their approval that your plan is safe for you.
In addition, ask your doctor to check your hormone levels to determine the cause of your man boobs.
2. Watch your diet.
It's no secret that a healthy diet and a caloric deficit are important factors in losing weight and, as a result, getting rid of chest fat or pseudogynecomastia. The first step in losing weight is to establish a goal and begin tracking your daily food intake. Most people are unaware of how much they consume, and food tracking can be eye-opening. If you want to lose weight, you should limit your intake of these five food groups.
3. Focus on cardio for weight loss.
Because moobs or pseudogynecomastia are caused by breast fat, cardio training is an important tool for removing it. Do 20-40 minutes of cardio per day for the best results. Try to exercise four times per week.
4. Do bodyweight training.
Bodyweight training is ideal if you have man boobs or pseudogynecomastia because many of the exercises recruit multiple muscle groups, resulting in more calories burned. Don't just focus on chest exercises to get rid of man boobs: push-ups are a great example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core, and require glute and leg activation?
5. Don't forget strength training with weights.
Instead of focusing solely on cardio to burn fat, you should prioritize muscle building. Furthermore, muscle is an energy-demanding tissue, which means that the more muscle you have, the more calories you will burn at rest. Chest exercises such as the chest press, dumbbell flys, machine dips, and cable chest flys are excellent examples of muscle-building exercises for the chest.
Don't limit yourself to just chest exercises. When it comes to training, a total-body approach is essential for fat loss. Furthermore, exercise can increase testosterone levels in men, which, among other things, aids in the development and maintenance of muscle mass.
5 Chest Exercises to Lose Man Boobs
Chest exercises will not help you get rid of man boobs on their own. Concentrating on cardio, nutrition, and bodyweight exercises all at the same time is a holistic approach to losing chest fat, toning your chest and core, and, as a result, reducing moobs. Aside from the cardio workouts mentioned above, try incorporating the chest exercises listed below into your training routine.
1. Inclined wall push-ups
An inclined wall push-up is a variation of the classic push-up, where your upper body is at an incline against a wall. The benefit is that this takes some pressure off your arms and shoulders. This bodyweight exercise strengthens your chest muscles but also engages all your core muscles, and is ideal if you want to gain strength in general.
The farther your feet are away from the wall, the harder the inclined wall push-up will be. Additionally, you only can use one hand instead of both, or do an inclined push-up with your hands on a chair, bench, or couch.
2. High plank walk
High plank walks, for example, not only help build muscle in your core but also activate your chest muscles, which can help get rid of man boobs. This exercise will also give your arms a good workout. It also improves overall body stability and mobility.
3. Triceps dip
The triceps dip is an excellent exercise for arm strength and tone. Dips engage your core by lifting your hips off the ground. Add some variety by performing the triceps dip on a chair, bench, or stairwell.
4. Superman pull
The superman pull is suitable for all fitness levels. It not only strengthens your core, but it also works on your abs, back muscles, glutes, and hamstrings.
If you want to fight mobs, you must lose weight in order to reduce chest fat. A superman pull exercise recruits multiple muscle groups, resulting in more calories and fat burned. Furthermore, the exercise improves upper body posture, and while this alone will not cure man boobs, having a better posture will help with the overall appearance of the chest.
5. Low plank twists
Low plank twists are a great exercise for improving your body balance and posture, building core muscles, and strengthening your shoulders and abs. As you twist, you will notice your chest muscles contracting and, as a result – you guessed it! – you will scream! – This can aid in the fight against man boobs.