Fit Life: Your Ultimate Fitness Guide

Losing weight might not be as easy as most people think it is and yet it's still more easy than people make it out to be. It's ideal to stay lean to a certain extent and today I will be introducing steps that you should take in order to make your weight loss journey a success.  Protein Consuming the right amount of protein can help maintain muscle mass during weight loss. Protein-rich diets can also help reduce Trusted Source hunger and snack cravings by making you feel full. For most healthy adults, the recommended amount of protein to consume is 0.8g of protein per kg of body weight (0.36g per lb of body weight). Your protein needs may differ depending on your level of physical activity and your medical condition. Since protein makes you feel full, some people choose to eat a high-protein diet as part of their weight loss strategy. Here are some of the top high-protein foods you can eat. Avoid liquid calories Drinks that contain liquid calories, such as sugary soft beverages,...

Running on its own has major health benefits including increasing blood flow and cardiac function but what role does it have to play in building an aesthetic physique?  If you’re looking to build muscle, you might be wondering if running makes you stronger or slows you down. Barbells and dumbbells are common forms of external resistance, but sprinting is another form of resistance due to the speed of our bodies. This is another important source of overload. Studies show that the impact of the landing during sprinting can be more than three times your body weight. When you multiply this by multiple foot contacts during a sprint, you get both the challenge and the benefits of sprint training for tissue growth. Running can help strengthen your lower body, but it really depends on how hard you're running and how long you're running.  In a study, 12 college students (recreationally trained) completed 4 sets of HIIT (high-intensity interval training), where they ran for 4 minutes at...

I'll assume that whoever is reading this post has some interest in fitness and working out but it's not just as simple as that.  Not everybody can have access to the gym, maybe due to financial reasons, geographical problems (where you're located), or maybe situational circumstances. In this case, the one solution you'll have is to jump on the bandwagon of home workouts.  HOW DOES MUSCLE GROWTH HAPPEN Tension For muscle growth to occur, you need to put more stress on your body than it has ever been accustomed to before. The primary method of doing this is by lifting progressively heavier weights. Damage If you have ever experienced muscle soreness after a workout, then you have experienced localized muscle damage.  This localized muscle damage causes inflammatory molecules to be released and immune system cells to be activated.  These immune system cells are called satellite cells and they jump into action.  This does not mean that you need to be sore for this t...

To obtain an aesthetic physique it's necessary not to skip leg day, if not you'll be looking like chicken with huge upper body and thin legs... Which we all know isn't aesthetic.  Leg day might be painful and gruesome but it'll be worth it at the end of the day. Here are some leg day workout you can do to improve aesthetics and physique.   Barbell squat There are lots of different ways to do the back squat, but when you say squat to most lifters, they'll probably think you mean this one. It's a classic because it's one of the easiest and best ways to work the major muscles in your legs. Plus, it's a great starting point for other variations. How Step up to the rack, grab the barbell with both hands, lower yourself slightly, and pull yourself up to position, building tension in the mid-back and keeping the bar on the back below the neck.  Lift the weight and step back into position, keeping your feet wide shoulder-width from each other and your toes point...

Progress in the gym is something that can vary greatly from person to person, some might aim to see consistent growth in strength while others, increase in muscle size on rare occasions some might hope to see an increase in athleticism or some other form of progress.  But today I'll be looking into gym progress and what might be holding you back. ACTIVE RECOVERY Active recovery is any form of exercise that moves the body while allowing the muscles to fully recover.  This is essential to ensure that the body can benefit from exercise without becoming exhausted.  Examples of active recovery exercises include a slow run, a longer walk, and yoga. This type of exercise is beneficial in that it keeps the body moving and burns more calories than if the body had a full rest day. However, it also provides a much-needed respite for the body and mind. REST DAYS If you're doing the same workout over and over again, you might not feel like you're getting the most out of it.  Expe...

Growing a big chest can be quite an issue to some people, the chest is one very lusted-after muscle group that most men and some women dream of getting.  To some people, it may come as a natural phenomenon, while to others they'll need to put in a lot of extra work to get the size they want and deserve.  THINGS TO DO Method When it comes to weight training, "explosive" is the way to go.  Studies have shown that lifting hard and fast leads to faster muscle growth than lifting slow. So, if you want to get bigger chest muscles, don't count your reps - just do as many as you can in one minute or two.  This type of training calls for perfect technique, so it's best to do it fast on concentric and slow on eccentric.   For example, when you're doing a bench press, you need to focus on the push-up, then the bar will come down to your chest, and that's the concentric. When you're doing a pec fly, bring your arms together and then drop the bar to the side. EFFOR...