Best Muscle Grow Tips

 Are you looking to grow muscle mass, and burn calories more efficiently? It doesn't happen overnight (as any bodybuilder can tell you) but you'll be well on your way to adding muscle mass to your frame if you follow these steps consistently.

Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories. But make sure that you're eating clean, and are not eating too much.

Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams—or about 6 to 12 ounces—of protein every day.

Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces

Eat regularly. Rather than having two or three large meals during the day—something we've grown up with—change your eating habits so that you are eating five or six smaller meals during the day.

• To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
• 8 oz skim milk
• 1 banana
• 1 tbsp peanut butter
• 2 scoops of protein powder

Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general health.

• Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such as almonds, cashews, peanuts, and pistachios.
• Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils; flaxseed and flaxseed oil; soybeans and soybean oil.
• Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health, eyesight, and for children, brain development. You'll find this fat in many Omega-3-enriched foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
• A good way to determine how much fat in grams you should be taking in is to multiply your calorie intake by .001 for maximum trans-fats; by .008 for maximum saturated fats; and by .03 for the "good fats." For example, for a 2,500-calorie diet, you would limit trans-fats to 3 grams or less, saturated fats to 20 grams or less, and up to 75 grams of mono and polyunsaturated fats.

Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.

True!!!!!

Six pack abs

Extreme Bicep workout

Very good shoulder exercise

This is why u should train every part of ur chest

Techniques

Home Core workout

Basic Core workout

Basic BIceps workout

Core Workouts

Do or DIe

Tricep workout

Watch Dis guys!!!!!!!

Bicep Workout

No time to Waste

Health benefits of Banana

Complete Body Stretches

Traps, Lats and back workouts.

Basic shoulder workouts

Tips

Its a lifestyle

Back day

Quick Tip! When performing wide-grip pull-ups, use a strong motion going up, squeeze momentarily in the peak-contracted position and lower under control without swinging between reps.

Watch this!!!!!!

Chest Day

How to start of the week:

Day 1 Exercise 1

Plyo Pushup

Sets: 6, Reps: 6-8

Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

Day 1 Exercise 2

Dumbbell Bench Press

Sets: 5, Reps: 8-10:

 Lie back on a flat bench with a dumbbell in each hand. Explosively press the weights straight over your chest, squeeze the dumbbells together at the top for a second, and then take three seconds to lower the weights down to shoulder level.

Day 1 Exercise 3

Feet-Elevated Pushup

Sets: 4, Reps: 10-12

Elevate your feet on a box or step and get into pushup position. Take three seconds to lower yourself down, pause at the bottom, and then explosively push yourself up. If that’s too easy, have a friend place a weight plate on your back or wear a weighted vest. Don’t let your lower back sag at any point.

Day 1 Exercise 4

Inclined Bench Press

Sets: 4, Reps 8-12

Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Got back?

 

Basic Home Workouts

'Fast & Furious' actor Paul Walker dies in car crash

SANTA CLARITA, California: Paul Walker, the star of the "Fast & Furious" movie series, died on Saturday in a car crash that killed two people north of Los Angeles, his publicist said. He was 40. 

Walker died on Saturday afternoon, Ame Van Iden told the Associated Press. 

A statement on the actor's Facebook page said he was a passenger in a friend's car, and that Walker was in the area to attend a charity event for his organization Reach Out Worldwide. 

"We... are stunned and saddened beyond belief by this news," the statement said. 

The Los Angeles County Sheriff's department said that deputies found a car engulfed in flames when they responded to a report of a collision in the community of Valencia. Two people who were found in the car were pronounced dead at the scene. 

The Santa Clarita Signal reports a red Porschecrashed into a light pole and tree and burst into flames. 

Walker was working on "Fast & Furious 7" at the time of his death. He also starred in the suspense drama, "Hours," which is set for release this month.

Top chest workouts

              Top Chest Workouts

                                                              Joe Weider and Arnold      
                                                                      The Legends

This seems like a great time to repost this photo. Today, I am thankful that America greeted me with open arms and made everything possible. I am thankful for every man and woman in uniform and every American who has made this country the place where nothing is out of reach. And I'm thankful for you, my fans.

Water is the main component of human body. In fact, the human body is composed of 55% to 78% of water depending on body size. Adequate and regular water consumption has a lot of health benefits as it has no calories, no fat, no carbohydrates, no sugar. The amount of water you consume everyday plays an extremely important role in maintaining a healthy body.

All health experts recommend drinking at least eight to ten glasses of water a day in order to maintain good health. Human body needs water to function properly as almost every cell present in the body needs water. Also water helps to keep the body well hydrated which is very essential to for a healthy body. You can never imagine that just by drinking a healthy amount of water, you gain tremendous health benefits.

This is my first blog.