Our muscles, just like any other good teams we see in some sports, works best when they are together. This principle is the reason behind why it is more advisable to train your muscles together. I also once believed that it is a good idea to work out different parts of the body on a given day. Just like an average gym-goer who will work out the chest and arm in one day, then come back the following day to work out for the back and legs, although I have nothing against it, I believe that better results can be achieved using the same amount of time and effort. In this article, we will discuss how we can better improve our workout routines and its benefits.
Let’s start by pointing out the danger of training body parts separately. Even though how badly you want to achieve that light bulb figure, this kind of training is like an open invitation for injuries or accidents. Plus a considerable benefit can be achieved through full body work out. You can build more muscle of up to 2.27kg more per month doing regular full-body workouts compared to the individual body part training. Calculated furthermore, that is equivalent to 27kg in 12 months. The reason behind this is that, instead of you doing in one workout 4 moves for your chest, you will be going to spread out the stimulus of those same 4 routines over 4-5 days. So it means that you have more recovery time and you can have your pecs grow all week instead of just the day after your session. This same theory applies to your legs, arms and gluts. Full body workout can be scheduled even for 3 days a week and still get the same result, and the best part is, this kind of training is injury free.
So the next time you plan to go to the gym, be sure to make a plan for a full body work out instead of training your muscles separately, which in turn will not help in growing them fast. Always remember that your muscles are team players and they perform best when they work together as a team.
Can You Build Muscle And Lose Body Fat At The Same Time?
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.
Is HIIT the Only Workout You Need?
It’s a few months into the new years and already your New Years resolutions have been broken or forgotten. And that’s to be expected. Most resolutions are made to be broken, it’s an aspect of shooting for the stars so you can land on the moon. But when these resolutions have to do with weight loss and exercise, breaking them might result in more than just a bruised ego. That’s why it’s so important to find a workout regiment that’s built for the modern life, and more specifically, your life. Most workouts call for carving out huge chunks out of your day to go to the gym. Whether it’s cycling, weight lifting, or
Zoomba, what should take and hour and a half can end up taking three or more hours out of your day. All the hassles and time drains add up, and going to the gym seems like an Olympic event in itself. As the starting cost creeps higher and higher it becomes harder and harder to make yourself go, no matter how much you want it.
What about a workout that compresses those hours of exercise into a convenient, time-efficient training regiment. You’re in and out in less than an hour and you feel better, healthier, and look forward to your next workout.
HIIT (also known as High-Intensity Interval Training) provides just that. It takes away out all the unnecessary junk and time-wasting rituals of other exercise regiments and leaves just the meat. A good analogy would be an NFL game. An average game can take hours even though there are only 13 minutes of actual playtime. HIIT takes out all the commercial breaks and timeouts, leaving you with just the workout. So can get in, get shredded, and get on with your day. The high intensity of this workout also provides its own unique benefits, not found in other exercise regiments.
Studies have shown that because it’s intensity, HIIT exercises trigger a much greater human growth hormone response. This facilitates both recovery time, burns fat, and increases muscle growth. HGH (as it is commonly known) is also colloquially known as the youth hormone. It’s used by Hollywood stars and beauty models to maintain low body fat and keep skin looking healthy and youthful into old age. A casual look at any beauty magazine or celebrity magazine will show the amazing benefits of HGH. But the real stuff can cost you thousands and can lead to unexpected complications. The best way to get HGH is to make it yourself, by engaging in strenuous exercise.
Part of the reason men age better than a woman is their maintenance of physical activity into middle age. When measured via blood tests, middle-aged men who are physically active have a much younger HGH profile than sedentary men of the same age range and it shows with their better skin, lower body fat, and higher energy level.
Sports That Cheer You Up
Any bit of fitness helps our mood. Weights are fun, but there are a few sports that will cheer you up when you need it the most. We are talking break up and losing a job type of cheer. Before the athlete in you starts doubting these, give them a try and watch your inner sunshine come through.
1. Pole Dancing
Force yourself to go to a poll dancing class, specially when you don’t feel like it. The routines are full of challenges, which will focus you onto something other than your current problems. It also forces you to release sensuality you did not know you had. Worth the try. Promise.
2. Rock Climbing
Who is the boss? Who? You are!
Rock climbing is one of the most exhilarating experiences you should treat yourself with. It forces you to focus, to think, plan, stretch, climb, grab, sweat. One session and your problems will be history.
3. Good Old Kick Boxing
Overwhelmed by problems that seem to pile up? Kick them out of your mind, literally. Kick, kick, kick away, every worry, every feeling of sadness. Kick boxing is like fighting it out without the remorse. Trust us, you will not apologize to that big bag, you will thank it.
4. Hip Hop Dancing
We promise you this: you will have fun. Attempts to follow the choreography are up to you and your hip hop skill, but the fun is guaranteed. You will jump, move, shake, bounce and have the time of your life. The trick is to enjoy the music like nobody is watching you.
Even adrenaline junkies have a rush of fear when on a trapeze. A beginners class will be enough to rush troubles out of your veins. When the fear is gone and your body starts feeling safe, the experience is one of the most amazing you will ever have. It is basically flying (with a net underneath)