Connect with us

Health & Fitness

Sprint For Gains

Published

on

Everybody wants to build muscle; it looks good, it burns fat, it makes your body more durable. However, when it comes to building muscle, people have a tendency to neglect their lower body.

What are fast twitch muscles?
One thing anyone that wants to maximize their fitness should know is that people have two types of muscle fibers: Fast Twitch muscle fibers and slow twitch muscle fibers. Both are used for different types of activities.

Also: Heather Marsh’s Killer Plyometric Track Workout

When it comes to slow twitch muscles, they are primarily used for long endurance feats like marathons and long distance runs. On the other hand, fast twitch muscles are for those quick bursts of power like long jumps and sprinting.

Fast Twitch muscle fibers are also the largest and most powerful muscles in your body. So training them can do wonders for boosting your muscle mass and strength in your lower body.

Now that we know what fast twitch muscles are and how they work, let’s get into how you can target them to build muscle in your lower body.

Sprints
Sprinting is a great exercise to train your fast twitch muscle fibers because it’s explosive. Your legs are dense with fast twitch muscle fibers. They are the thing that allows your legs to contract quickly and make fast changes of direction and burst of speed.

And as I stated earlier, explosive exercises are how you target your fast twitch muscle fibers. So sprinting should definitely be a part of your workout regimen.

Here is an example of a sprinting routine that will do wonders for engaging your fast twitch muscle fibers and building your muscles in your lower body:

Sprint at top speed for 200 meters. Then walk for 200 meters. Alternate for 5 or 6 rounds. You will no doubt feel the burn from this routine! As your endurance increases over the following days and weeks, increase your reps in proportion.

Go heavy with squats
Your body will recruit more muscle fibers depending on how much power your lifts demand. If the power requirements aren’t maximized, you’ll use more slow twitch muscle fibers. So it’s clear when you’re squatting you want to maximize the amount you’re lifting. The more intensity, the more strenuous, the more you’ll use your fast twitch muscle fibers.

Fatigue is where the magic happens
Intensity isn’t the only thing you’re looking for when you’re aiming to target your fast twitch muscle fibers. You’re also looking for fatigue. This is because your body will first recruit your slow twitch muscle fibers in many cases, but once those are fatigued it will have no choice but to recruit those fast twitch muscle fibers. Fatigue is your friend.

Conclusion
When it comes to building muscles in the lower body training your fast twitch muscles is a definite way to achieve this. Besides just sprints and max weight squats other great exercises to train the fast twitch muscle fibers in your lower body are lateral jumps, jumping lunges, and broad jumps.

Just make sure you use quick, explosive bursts!

Health & Fitness

Can You Build Muscle And Lose Body Fat At The Same Time?

Published

on

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is an emphatic YES!

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve and even build muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis.

Also, check out: 3 Ways to Create a Proper Workout



To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

Continue Reading

Health & Fitness

Get A Strong Heart With Balance Ball

Published

on

The exercise benefit you may want from exercise may differ greatly from the exercise benefit someone else wants but some things remain the same.

Also, read: Courtney Gardner’s Track Workout Tips

Strong Heart:
A strong heart does not have to work so hard so you are less likely to have a heart attack. Regular exercise also increases your HDL (good) cholesterol and helps lower your total cholesterol. Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath.

Any exercise tip you use needs to be simple yet smart enough so you can use the exercise tips to quickly and easily adapt your exercise habits to continue to push ahead and reach your health, fitness, and physical appearance goals and still have the time for a great family life.



Exercise tip for an exercise benefit:
Get a baby jogger. You don’t have to run or jog, walking at a fast pace will do just as good, but you should get a baby jogger they’re much easier and smoother than a regular stroller for this.

Increased Self-Esteem:
Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do. You will find that the self-discipline required and learned through regular exercise spills over into other areas of your life and you will be better able to make other necessary and desirable changes.

Start by talking with your doctor. This is especially important if you haven’t been active, if you have any health problems, or if you’re pregnant or elderly.

Exercise Makes Your Heart Happy:
You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic exercise.

Balance Ball:
You’ve seen them lying around the gym, but you’ve never really known what to do with them. At first, you may have thought they looked “girly,” but then you probably saw some of the most muscular guys at your gym using them. Balance ball is a great way to get great abs! We urge you to find out more about balance ball exercises!

Continue Reading

Health & Fitness

3 Ways to Create a Proper Workout

Published

on

Photos By NomadSoul1

In order to lose weight and stay fit, it is necessary for you to work out on a consistent basis. Only when you are able to work out on a consistent basis, it will become easier for you to achieve your fitness goals. Most of the people just download the work out from the Internet and start using it. The truth is that you have to always opt for a customized workout. When you opt for the customized workout as per your body type and as per your health, the effects will be much more superior as compared to just following any workout.

Also, check out: 5 Drink Options That May Help You Lose Weight

There are a few tips which you have to keep in mind when it comes to creating your workout. We will share with you 3 simple ways in which you can do so.

1 Assessing your body:
The 1st thing which you have to always do is to assess your body. When you are able to assess your body, you can understand the exercises which you can handle easily. Some of the factors which you have to assess include:

• Flexibility
• Agility
• Balance
• The ability
• Heart rate
• Strength

When you are able to judge your body based on these parameters, it will become easier for you to understand the exercises which you should include in your workout and which are the ones which you need to avoid.





2 Goal:
You have to also work out according to the goals which you have. If you just want to lose weight or build abs, you have to prepare your workout accordingly. If you want to opt for proper muscle building including the apps, you have to include the respective exercises. That is why you have to always take into account the goal and thereafter take a call.

3 Full body exercise:
Even if you just want to build, it is much better to include the full body workout. This will ensure that you are able to build the muscles in the entire body. This will help you achieve a proper physique as well. That is why it is important for you to include the exercises which help you in gaining the muscles throughout the body.

Thus, when you’re planning on preparing your workout, it is important for you to follow these 3 tips. With the help of these 3 ways, it will become easier for you to create your workout. You have to always opt for a customized workout rather than just downloading it off the Internet are blindly following others.

Continue Reading

Trending

SIGN UP FOR THE
FITNESS GURLS NEWSLETTER

Sign up for our weekly email newsletter. Get Fitness Gurls features and content first. Delivered every Monday.

Your E-mail:
Your Name:
Your email will never be shared to a 3rd party.
x