TRAIN AT HOME

Any one who is trying to bulk up might fear about this , Am I gaining a lot of Fat. If yes how do I figure it out .How to gain more muscle than fat?There are various ways from which you can find out what is that you are gaining , fat or muscle. 1.Check your waist circumference more often The more  fat you gain the larger your waist goes.Generally in men most of the fat in their body is concentrated in this region.So it is better to keep an eye on it. 2.Keep a track on the rep range Consider this example, You weigh around 150 lbs right now and say you can bench press with  80 lbs and can do 15 reps.You eat big and gain some weight and say now you weigh 155 lbs.Now if you can perform more than 15 reps say 17 reps or 18 with the same weight, then you are stronger than before and gained some muscle mass of course. 3.Are you looking bigger though you have just added on a few pounds?   Fat occupies more room than muscle. A man weighing 160 lbs and who is a...

  When you workout , you tone up your muscles by hurting them and eventually making them to   adapt to those weights.Just consider that you can perform 13 reps of bicep curls with a 30 lbs   dumbell. You pursue your training program for two weeks and you find out that now you can do 16   reps with the same weights.You also find less pain while training than you used to get.That is where you have to increase the weights you lift as your biceps can no longer be hurt with the same 30 lbs dumbell. This is known as progressive overloading. You hurt your muscles feed them make them stronger and increase the weights you lift over a period of time.

How often should you train?    Before I start talking on this you need to know , how all this works. You need to know the basics about muscles and their gains.    What happens when you train       When you train a certain muscle group you hurt them. When you get home and sleep at night the proteins drawn from the food you ate are converted into amino acids and are used up in healing these injured cells.These repaired cells are now even more stronger than before and hence over time you might not feel any soreness in your muscles with the same weights.Now that your body has adapted itself for these weights , it is the time to lift heavier and the process goes on.  Now coming to the question, how often should you train.  Well it depends upon how hard you train and whether or not you feel some soreness in your muscles or not. You train today say you train your chests real hard , wake up the next morning and you dont feel a ...

Generally people suggest guys or gals 1 gram of protein per pound of their body weight is optimum for packing on muscle mass.Well anything higher than 0.7 grams per pound of your weight should do good.That is a man weighing  200 lbs should get around 140 to 200 grams of protein a day.When I SAY PROTEIN I ALWAYS MEAN COMPLETE PROTEINS . WHAT ARE PROTEINS MADE UP OF? They are made up of amino acids which are really essential for repair of tissues including the muscles you damage during workout.There are 9 amino acids our body cant produce and we get them from the food we eat.Complete proteins are proteins which have got all the 9 essential amino acids our body cant make on its on . They include all the animal sources like chicken ,beef ,pork eggs, milk or anything which arises from animals.All plant products are incomplete proteins except broccoli. How do vegans build muscle? Though plant products are incomplete proteins they can be used to build muscle by creating diff...

  Getting a six pack is hard,but you can make it if you have got enough dedication and patience.There are two things you have to do. 1.MELT FAT 2.STRENGTHEN YOUR ABS If you re skinny, you have already got phase 1.So all you have to do is get done with phase 2. strength  training.(Targeting your core often, but not over training them.) How do you find out whether you are over training or not?Well if the soreness in your muscles persists and you train despite of this.That is over training .So don't train if the pain persists in your core.If you are no skinny guy.You will to do both burn fat and strengthen your abs. A lot of cardio and a low caloric diet should do the job.Keeping your protein intakes high is really necessary to gain muscle skinny or fat doesn't  matter.Protein is really required to build muscle. TRAINING YOUR ABS Here is a list of workouts you can perform to target your abs:  Leg raises Lie flat on the ground such that your b...

A lot of fat guys in the name of cutting do a hell lot of cardio and starve a lot .During this process ,of course a lot of fat is burnt but then a lot of muscle is lost too.Recently a friend of mine with a bmi of around 27 lost around 15 kg in about three months and got his bmi to 21. . He did no strength training and had no adequate protein. All he did was starve and run.Well the thing is he is a lot weaker than before .This shows that a lot of muscle can be lost along with fat if cutting is done in a wrong way. HOW TO LOOSE FAT WITHOUT LOOSING MUCH MUSCLE? There are three things you got to do: strength training keeping your protein intake high follow a low caloric diet Who says no to strength training when it comes to gaining muscle.It is a wonderful way to build muscle . Keeping your protein intake high will also enhance muscle growth by fixing them after damage.You hurt your muscles and feed them and they get bigger and stronger. As you train the muscles adapt th...