Category: Fitness


Muscle Building Guide for Teens

A teen's body continues to grow and develop after puberty. While most teenagers can gain muscle with proper strength training, it is critical to develop an age-appropriate workout program under the supervision of a personal trainer to avoid injury.

You should also keep in mind that there is no quick way to gain muscle without compromising your health. For the best results, avoid shortcuts and stick to the fundamentals.

Benefits of weight training for teens

Weight training can boost endurance and bone density while also increasing lean body mass and muscle tone. Increasing physical activity early in life can help you build strong bones and avoid osteoporosis later in life.

Muscle building can also boost metabolism and blood sugar levels. Teens can lose fat and gain healthy lean tissue by doing muscle-building exercises, which help their bodies burn calories even when they are not moving. Weight training also has the following advantages for teenagers:

  • Minimised risk of sports injuries
  • Boost athletic performance
  • Increased self-esteem

How to begin weight-training for teens

Teens who have completed puberty can increase their strength and muscle mass. This is because their hormones, specifically testosterone, have increased muscle mass. Females typically enter puberty around the age of 11, whereas boys typically enter puberty around the age of 12. Puberty, on the other hand, begins and develops differently for each individual and occurs between the ages of 8 and 14.

Adult weight training programs, according to Stanford Children's Health, may be too intense for teens, causing undue wear and tear on developing joints. As a result, when starting a muscle-building program for a teen, adult supervision is required. If your child complains about joint pain, it's a sign that the program is too strenuous, with either too much weight or too many repetitions. Teens require a program that is tailored to their unique training requirements.

A 15-year-old who wishes to gain muscle should first consult with their doctor. Following a full physical and sports test, weight training for their specific health demands and goals can be recommended.

Muscle-building tips for teens

Teenagers who are just starting out with weight training should take it slowly and make sure they are using proper form and technique.

To begin, push-ups, squats, and pull-ups are effective body-weight exercises. Weightlifting is appropriate for a 15-year-old, but bodybuilding and powerlifting may not be. These are competitive sports for adults only. Teens can avoid injury and achieve better long-term results by gradually increasing their intensity:

  • 5-10 minutes of warm-up and cool-down
  • Perform 8-12 repetitions of each exercise.
  • Allow for days of rest between working muscle groups.
  • Only 2-3 workouts per week are advised.
  • Weights, whether free weights, barbells, or bands, should always be appropriate for the teen's size and ability.


How to Train Your Abs with No Back Pain

In most cases, strengthening is simple. Locate a weight and lift it up and down several times before moving on to the next exercise. However, abdominal strengthening has remained a source of consternation for many people, leading them to stick with the tried-and-true exercises of sit-ups and crunches.

However, research indicates that these exercises can cause back pain, and most people do not even use their abs for sit-ups! Full sit-ups make extensive use of the hip flexors; while strengthening this muscle group is important, this exercise isn't achieving the desired result.

In fact, according to a Navy Times editorial, the U.S. The Navy is considering removing the traditional situp from their physical-readiness test, which sailors must pass twice a year. Crunches, according to the editorial, are “an outdated exercise today viewed as a key cause of lower back injuries.”

It's time to experiment with a new abdominal training method that avoids spinal flexion without sacrificing effectiveness. Bracing your midsection, in addition to some new, key ab moves, can have a significant effect on ab strengthening and development.

Activating the entire abdominal wall, including the rectus abdominis, serratus abdominis, and oblique areas, during big lifts like squats, deadlifts, rows, and bench presses will not only stimulate your entire core to increase strength and endurance, but will also increase pressure and power to your limbs for more strength for the actual lift you are performing.

So, forego the sit-ups! Here are a few exercises that are both gentle on your back and strenuous on your abs, allowing you to get more bang for your buck while avoiding low back pain.

Exercise #1: Planks.

The tried-and-true plank works every known midsection muscle. Planks appear to be a simple act, but increasing your time in this very functional yet challenging position can be intimidating for even the strongest lifters. Three sets of twenty seconds each is a good starting point.

The duration is up to you, but you should stop when your abdomen begins to drop toward the floor, which indicates fatigue. Perform this exercise in front of a mirror at first to ensure proper hip and pelvic position.

Exercise #2: Side Planks.

Most people overlook their obliques, or the muscles on either side of your abdomen, when working on abdominal strength. Side planks are an excellent way to strengthen them! Begin by lying on your side, then prop your hips off the ground with your elbow or hand. Again, the duration of the hold is entirely up to you, but you should stop when your abdomen begins to droop. Make sure to stay nice and level as well! The majority of people lean too far forward. At first, practicing this exercise in front of a mirror is a good way to learn proper side plank position.

Exercise #3: Ab Wheel Rollouts/TRX Fallouts.

These one-of-a-kind moves work not only your core but also surrounding stabilizing muscles like your lats, pecs, shoulder joints, traps, and upper thighs. Perform them slowly and deliberately, maintaining constant abdominal wall tension. It's a challenging but effective ab builder. If you feel strain in your lower back, you're doing too many reps.

Exercise #4: Full-Body Lifts.

As previously stated, big lifts like squats and deadlifts can be extremely effective at strengthening the core. Maintain tight abs throughout the motion by flexing them. Of course, proper breathing techniques must be used – you don't want to hold your breath. Simply keep them tight and aware.

Exercise #5: Bird Dog.

Patients who have previously seen a physical therapist for low back pain may be familiar with this one. Bird dogs are an excellent exercise for a variety of muscle groups, including the lower back and core. Begin by kneeling with your hands on the ground (or a mat). Maintain a level core by extending one arm and the opposite leg while contracting your abdomen. Lower both extremities slowly to the floor and repeat on the other side. The extended arm and leg should ideally be completely horizontal, but the most important aspect of this exercise is to keep your trunk nice and stable.

Exercise #6: Push-ups.

Push-ups function as a “plank in motion,” and simply being aware of your body alignment during this underappreciated move will activate your entire core. Simply add a few sets of push-ups to the end of a chest workout or sprinkle a few sets throughout your pec program for extra ab work. Allow someone to observe your push-ups to prevent you from “sagging” as you tire.


These moves will give you strong, developed abs without the back strain that is often associated with ab training. You will be introduced to a whole new way of training your midsection with the few pointers mentioned above and some other unique moves thrown in. Try a few at a time, perfect their execution, and then try another few as needed. Your back will appreciate it.


Should You Drink Protein Shakes During Rest Days?

When you first start out on your fitness journey, supplements like protein shakes, pre-workout, and creatine can be overwhelming. It may be difficult to determine what to take and when to take it.

Although many people believe that you should only drink protein powder after a workout, during your so-called “anabolic window,” studies show that this is not always the case.

Some people prefer the convenience of a protein shake on workout days, especially if you increase your overall calorie or protein consumption on those days.

There are reasons why you might prefer to drink protein shakes only on workout days, but rest days are also important for getting proper nutrition. Protein, along with carbohydrates and fats, is required for rest and recovery to support tissue healing and muscle growth. We'll go over the benefits of protein, why people drink protein shakes, and whether you need one on rest days.

Why People Drink Protein Shakes

Protein shakes are mostly consumed for the sake of convenience. The majority of people can get enough protein from food, but with jobs, school, kids, and other responsibilities, life can sometimes get in the way of getting enough food, protein, and nutrients.

Protein powder, which is available in milk (whey or casein) or plant-based (pea, hemp, brown rice, pumpkin seed) varieties, typically contains 25 to 30 grams of protein per serving. Given that evidence suggests that you should consume anywhere from 20 to 40 grams of protein at a time, this amount easily fits into most eating plans.

Protein shakes were once primarily consumed by bodybuilders, but they have since become more popular. Protein shakes can help add an extra lump of protein after a long or busy day if you are on a fitness journey and want to gain more muscle, but they are not required.

If your sole goal in the gym is to gain muscle, some research suggests that you should be in a calorie surplus or “bulk,” which means you will have more room in your diet for whole foods high in protein and may not need to use supplementation to achieve your macro goals.

Protein is essential if you want to lose weight on your fitness journey. Many protein powders are low in calories and high in protein, making them an excellent addition to your daily diet. If you want to lose weight, most experts agree that protein should account for about 30% of your calories.

How many protein shakes should you have a day?

The number of protein shakes you should drink per day is determined by the amount of protein in each shake and the amount of protein you get from other foods. The National Academy of Medicine recommends that adults consume 0.8 grams of protein per kilogram of body weight per day, or slightly more than 7 grams per 20 pounds of body weight. However, keep in mind that protein shakes are meant to be supplements, so one protein shake per day should be more than enough if you eat healthily and get the majority of your protein naturally.

Should you drink a protein shake before a workout or post-workout?

It doesn't matter if you drink your shake before or after your workout as long as you consume protein at some point during your workout. In fact, in a 2017 study, researchers divided 21 men into two groups and gave each group a 25-gram protein shake. Both groups completed a whole-body workout three times per week for ten weeks, but one group received their protein shake immediately before their workout, while the other received it afterward. Researchers discovered no significant differences in muscle strength or size between the groups at the end of the study, implying that it doesn't matter whether you drink a protein shake before or after training — as long as you have it within a few hours of your workout.

Consider taking a pre-workout supplement if you find you need a boost before exercising rather than just afterward to ensure you get the most out of your workout from start to finish.

Should you drink protein shakes on rest days?

The bottom line is that you should never use protein powder. Whole foods contain just as much, if not more, protein and other nutrients. Instead, make sure you eat a well-balanced diet. Using protein powder in place of other naturally derived protein sources such as eggs, fish, and chickpeas may result in nutrient deficiencies over time.

Protein shakes, on the other hand, are a great tool if you have a busy life and don't have a lot of time to prepare meals but still want to have a high protein diet. Whether you are training or resting, you should consume up to twice as much protein as the RDA per day. While the data on when you should consume protein is inconclusive, there is no doubt that eating adequate amounts of protein on a daily basis will increase muscle mass over time.


How to Benchpress According to Your Goals

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.


Understanding Metabolic Damage

“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.

  1. 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).
  2. 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).
  3. Cardio should be included in your workouts because it improves your cardiovascular health while also helping you burn calories and fat.
  4. 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).
  5. The goal is to recover from metabolic damage by making changes to your lifestyle, training regimen, and diet.


Top Fitness Goals to Achieve in 2022

It's the season for reflection and resolutions, when we begin to look forward to a new year with new goals and aspirations. What achievements has 2021 brought you? What do you hope to achieve in 2022? You, like many others, might be hoping that 2022 will be the year when you take significant steps toward better health and fitness.

With so much hyper-specific advice available on various training styles and areas of fitness, it's easy to lose sight of the big picture. Everyone has different fitness goals, ranging from simply staying active to viewing fitness as a way of life. We asked three experienced trainers what the most important fitness goals should be for almost anyone. These objectives will keep you grounded and force you to consider the big picture when it comes to incorporating physical activity into your life.

1. ​​Make fitness a long-term commitment.

You might be working out hard at the gym right now, trying to get in the best shape of your life. Of course, this will not always be the case, so accept that fitness should be a part of your life for the foreseeable future. A number of athletes refuse to take their foot off the gas pedal, going all out and then quitting exercise cold turkey. Others, obviously, never develop healthy exercise habits in the first place. Recognize that fitness is a lifelong commitment with ever-changing goals and expectations and that it can help you live a longer, healthier life.

2. Get on a healthy eating plan.

Nutritional goals are typically very important [in order] to achieve success. Choosing an effective nutrition plan is dependent on your fitness/health goals, but the general idea of eating more fruits and vegetables, as well as plenty of protein and complex carbohydrates, is something that most people will agree on. The amount you consume of each will be determined by your specific fitness goals. Limit your intake of junk food and other sources of empty calories.

3. Keep an eye on your vital statistics.

This refers to your blood pressure, cholesterol, blood sugar levels, and resting heart rate. Many guys don't keep these numbers in mind, and it's difficult to keep track of them all on a consistent basis. However, as you get older, these vital statistics become even more important, and it's in your best interest to make sure your numbers are correct now, so nothing surprises you later. Health and longevity are extremely important and should be prioritized by everyone.

4. Be consistent. 

Having a consistent workout routine is essential for optimizing your results and should be one of your primary fitness objectives. You'll become more efficient once you've established a program that works for you, and making changes to your routine shouldn't be too difficult as you progress. If you're not sure where to start, remember that simply showing up to work out is more than half the battle – you can work out a more specific schedule as you go. Whether you're a seasoned athlete or haven't trained in several years, getting into a serious rhythm always makes things more successful than starting and stopping all the time.

5. Boost your immune system.

In many ways, this could be a goal that flanks many of your other goals. Because one of the reasons you exercise is to feel better, exercise can naturally help to improve your body's resistance to a variety of diseases. Several studies have found that physical activity boosts your immune system, which obviously helps you now and possibly even more as you age.

6. Enhance your flexibility and balance.

With age, many people lose flexibility and balance. When your flexibility declines, the integrity of your joints is jeopardized, resulting in joint injuries, muscle tears, broken bones, and other complications. Flexibility and balance aren't typically at the top of the list for guys looking to improve their fitness, but they do play a role as a person ages. This is a more difficult goal to achieve because it is difficult to quantify, but there will be times when your next fitness goal will require a stronger base of flexibility and/or balance than your body can handle. Make sure that every part of your body is on the same page.

7. Prioritize healthy habits instead of results. 

You've probably seen other people doing the exercises you want to do and displaying the body type you want to achieve. It's easy to get caught up in results and what's going on in front of your eyes, but it's more beneficial to focus on what kinds of habits produce the desired results. Don't look at the numbers with someone who has accomplished what you want to accomplish. Take a look at the habits that person has. Other overarching goals are achieved as a result of habits.


Understanding the Different Types of Body Composition

Understanding your somatotype, or the type of body composition you have, is essential for understanding your weight loss potential and designing a weight loss routine. Knowing your body composition allows you to burn fat and build muscle more efficiently and effectively.

Ectomorph, mesomorph, and endomorph are the three somatotypes. It's critical to understand that, while the three somatotypes apply to both males and females, women naturally have more fat than men. Women have more essential fat than men.

There are three somatotypes, and each has unique characteristics that can help you determine which one you are. Once you know, you can modify your diet and workout routine to achieve your fitness goals, lose weight, and gain muscle mass. In this article, we'll go over the three body types, as well as the exercises and nutritional guidelines you should use to achieve your fitness goals.

Why Is It Important to Know Your Body Type

People are born with an inherited body type that is determined by their skeletal structure and body composition. The majority of people are one-of-a-kind combinations of the three body types: Ectomorph, Mesomorph, and Endomorph. This classification system is used by nutritionists, exercise physiologists, and even doctors to help design effective, individualized fitness plans. Most people have a mix of characteristics from each body type.

Understanding your unique bone structure, fat distribution, and muscle mass will allow you to better tailor your diet and exercise regimen. Knowing your body type allows you to set realistic, attainable goals that will lead to your success. Dressing for your body type will also help you look your best.

But if you want to retain lean, quality muscle and to sculpt the perfect beach physique, Winsol is a safe and legal supplement you can it. It is suitable for both men and women.

3 Body Types You Should Know

1. Ectomorph

Body Characteristics

Ectomorphs have slim bodies and long limbs. They have a slim build and are not muscular. Ectomorphs have a faster metabolism than the other body types on this list, so they can have a low weight but a high body fat percentage, also known as “skinny fat.” Ectomorphs are more resistant to weight gain than the other body types on this list.

These people can usually eat more without gaining weight. They have little visible body fat and muscle. They are distinguished by a small frame and joints. This body type's genetic makeup limits an ectomorph's ability to build muscle and gain muscle mass.


When it comes to muscle building, those with this body composition should prioritize power and resistance training. Compound movements, which use multiple muscle groups in a single exercise, may be beneficial.


Ectomorphs should consume high-quality fats, as well as moderate amounts of protein and carbohydrates. In fact, this body type can consume more carbohydrates than the other two body types on this list. This isn't to say that ectomorphs can eat whatever they want without worrying about their heart health.

2. Mesomorph

Body Characteristics

Mesomorphs are body types that fall between ectomorph and endomorph. They have an easy time gaining muscle and are typically proportionally built in terms of body composition. Mesomorphs typically find it easy to lose and gain weight. They can quickly gain muscle and maintain an upright posture.

This body type is distinguished by a long torso and short limbs. Mesomorphic women are typically athletic and strong. Because of their muscles, both males and females with this body type excel in sports that require power and speed.

Mesomorphs build muscle quickly because they have a higher percentage of fast-twitch fibers. This body type's genetic makeup lends itself to both power and strength.


Mesomorphs should focus on moderate endurance training, high-intensity interval training, and plyometrics when it comes to training. Pilates can also be beneficial to them.

Because you can easily build muscle and lose fat as a mesomorph, you don't need to include heavy weights to get results. You can, however, continue to lift moderately.


Mesomorphs should consume high-quality fats and low-carbohydrate foods. You might want to think about combining protein and fat in equal parts. Complex carbohydrates will provide your body with energy and keep you healthy in the long run.

3. Endomorph

Body Characteristics

Endomorphs have softer and rounder bodies than the other body types. They have a proclivity to store fat. Endomorphs have naturally curvier, fuller figures and struggle to control their body fat. Simply put, endomorphs gain weight much faster than the other two body types.

Endomorphs have slow metabolisms that can be harsh. This does not, however, imply that they are always overweight or obese. Endomorphs can make conscious decisions to eat healthily and exercise on a regular basis.


Endomorphs' bodies may not tell them to move, so it's critical that those with this body type incorporate running into their daily exercise routine.

Because endomorphs' metabolisms are slower than those of other body types, it's critical that they eat foods that boost metabolism speed. High-intensity exercises, weight training, and endurance training can all boost metabolism and increase muscle mass. Endomorphs should train their entire body rather than focusing on just one area.


Endomorphs must consume high-quality fats and protein. To effectively optimize their body composition, they should limit their carbohydrate intake. They will also need to concentrate on insulin and blood sugar control.

What Is Your Body Type?

Because everyone is unique, it is possible that you will not fit into just one of these body types. There is no such thing as a one-size-fits-all body composition. You can have traits from both types of body compositions. Knowing what characteristics you share is a great place to start when determining which workouts will help you achieve your fitness goals more effectively and sustainably.

FitnessGymMuscle Gain

The Skinny Guy’s Guide to Bulking Up Fast

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).

Other easy supplements might provide you with a needed boost of nutrients, vitamins, and minerals. Brutal Force is a great supplement for skinny guys who want to bulk up fast because it has the power for bulking, cutting, and strength. It can give you the best bulk of your life, with extreme size and strength gains without the worry of packing on extra fat.

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!


Rack Pulls Benefits, Form & Variations

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.

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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.

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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.


How To Get Skinny Fast

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.

  1. 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.


  • Grapes
  • Oranges
  • Mangoes
  • Banana.


  • Lettuce
  • Broccoli
  • Spinach
  • Celery
  1. 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. 

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.