Tips for Building Muscle - Bodybuilding

TIPS FOR BUILDING MUSCLE

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Top Tips for Building Muscle

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How To Get ABS (Summer Shreds)

Abs - the one muscle(s) that everyone wants. Everyone seems to have a difficult time achieving abs. Today, we'll learn how to develop abs.

BODY FAT

Depending on your body fat (percentage), you will or will not have abs because if you're overweight or have a high body fat percentage, your abs will be cover with [fat], and if you are skinny or lean, you'll have [visible] abs. ABS muscles are already there, you don't need to work them to get them. So the Key is, is too have a low body fat [percentage].
You should focus on:

• Diet and Nutrition - If you're eating like junk, expect a junky physique - the cleaner you eat, the cleaner you look (in my experience and opinion).
• Must be lean to have visible abs - maintain a low body fat percentage
• Focus on macros - fats and carbs, I'd recommend keeping carbs low to maintain leanness.
• Ab exercises - exercise your abs twice a week, I'd say atleast.

Exercises for ABS

As mentioned above, You don't necessarily need to workout your 'abs' muscles to get them. You already have them - You must have a low enough body fat to reveal them. By training your abs, you'll shape them a bit but if you're overdoing it, you'll have blocky abs. Block abs aren't that appealing "sexy." Train them but don't over do it. Some muscles surrounding your abs such as your obliques, the side muscles of your abs, (love handles) shouldn't be trained as much. If you're wanting a small waist, don't over-train your obliques. You have to target your upper and lower abs if you want good looking abs.

Some high-intensity exercise such as standing shoulder press, deadlifts, and others can help aid in developing your core. Your core are your abs muscles and the muscles that surround that. Standing workouts utilize core stability which results in core strengthening, and when you train your core, you'll define your physique [better].

Standing presses aren't the only exercises that'll train the core, other exercises will do, such as a plank, etc.

Oblique Workout for ABS

• Medicine Ball Rotational Throw. Stand a few feet away from a wall with your shoulder facing the wall. VIDEO ON HOW TO DO HERE
• Decline Oblique Crunches. Lay back on a decline bench. VIDEO ON HOW TO DO HERE
• Plate Twist (VIDEO ON HOW TO DO HERE)
• Seated Barbell Twist - VIDEO ON HOW TO DO HERE
• Side Jackknife. - VIDEO ON HOW TO DO HERE

Those exercises above, are good enough to develop your oblique muscles and core. 

Upper Abs Workout

Crunches, High Crunches, Situps, Long Arm crunches and knee Crunches

Low Abs Workout

crunch kicks, bicycle kicks, pulse ups, leg raises, scissors, reverse crunches

Six Pack ABS - Overall ABS Development

Flutter kicks, elbow planks, L sits, Hollow Hold, V Ups, Sitting punches, Side Planks, Sitting Twist, Half Wipers, Knee to elbow, Climber taps

Diet and Nutrition For ABs

• Stick To Your Healthy Foods
• Stay Hydrated
• Eat Your Vegetables - they contain healthy nutrients and fiber; Fiber helps with cleansing your gut, which is essential for a good looking physique and abs.
• Avoid over Eating.
• Avoid eating junk foods, avoid eating processed foods such as fast foods, etc.
• If you're overweight, be in a calorie deficit.  
• Avoid foods that irritate the gut
• Stress less
• Sleep more

The foods that you eat, dictates your physique appearance. Food is so important to pay attention too. Lack of nutrients will destroy your health and physique, By eating smart, you can achieve a greek body physique.

STOMACH VACUUMS

Stomach vacuums: Exhale all the air from within, bring in your core, tighten it up to your spine, tighten it as hard as you can, try to imagine your center, abs is going to the spine, in the back. Hold it for a couple of seconds and repeat. Do this for reps/sets.

How to Get a Smaller Waist

To develop a small waist, it comes down to genetics and weight. If you're over weight then expect your waist size to be high. If you're naturally big or if your waist is naturally big, there's not much you can do. Using a waist trainer helps a bit, it'll help reduce and tighten up your waist. It'll help you train your core muscles, which helps tone up the midsection. Doing stomach vacuums will also help. Don't overtrain your oblique muscles if you want a small-er waist.

V Taper Physique

So, you're probably wondering, Okay, I know about ABs, but the "v-taper" though? The v-taper is an illusion - it comes from the body's physique [apperance]. Your shoulders, arms, and midsection is considered the v taper. People who have big shoulders, nice and defined oblique and abs muscles are considered a nice v taper physique. If you only have abs and no shoulders or arm muscles, you do not have a good "v-taper" physique. 

Supplements and Other ways to get ABS

• Fat burners to help aid in fat-loss.
• Water retention (be careful, I wouldn't advise altering your water because of dehydration)
• Drinking Cofee / Tea to help stimulate fat-loss and to help combat fat gain
• Keto Diet
• Maintaining this type of lifestyle.

That's IT!

There's not much else to explain. It boils down to body fat, and how proper is your diet and nutrition. Exercises will only help define them.  

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Training for aesthetics Physique

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Foods to Eat To Improve Bone Strength

Foods to Eat To Improve Bone Strength

When it comes to developing strong bones, you need vitamins and minerals to do so. If you have a poor diet, most likely you're deficient in some nutrients. For us, osteogenesis imperfecta people, we must really focus on our health to avoid any health issues or fractures. If or when you're deficient in nutrients, you're causing weakness within your bones and muscles, thus leads to a greater degree of fracture - Meaning it'll take a simple force to cause a fracture. With a proper diet in place, you can avoid fracturing and weakness, and you will promote strength.

Vitamins and minerals such as Calcium, Vitamin D, Magnesium,Protein, Potassium, Vitamin C/K/A 

Nuts/Berries/Fruits/Seeds/Vegetables 

 All are known as superfoods because those contain a lot of beneficial nutrients. Such as antioxidants, Calcium, Vitamin D, Vitamin C, etc, as mentioned above and many more, and these nutrients will nourish your body in a more positive way than eating fast foods all the time or eating frozen meals or whatnot. Processed foods don't contain as much as nutrients if you were to get organic sources & eat clean.

Non-dairy Foods

You can also get calcium by eating things like:

• Broccoli
• Almonds
• Canned sardines
• Salmon and other soft-bone fish
• Leafy green vegetables like collard greens, kale, bok choy, and spinach
• Beans

Or try food that has it added in. It will say "calcium-fortified" on the label. Some choices are:

Calcium Fortified Items:

• Juices
• Soy and rice milk
• Bottled water
• Bread
• Cereals
• Snacks

Vitamin D can be obtained from the sun - sun rays. Being out in the sun for approx ~30 minutes or so should be enough intake of vitamin D. 

Certain vitamins will cause harm if taken excessively. If you're consuming Vitamin A too much, it may improve the risk of fractures. Don't always think more vitamins are always better. It'll do the opposite. Too much protein will also do the same effect. Normally, we consume a good enough intake of protein and certain vitamins, but if your diet is poor like you do not eat any vegetables, seeds, nuts, berries or anything like that, consider using supplements or eating a variety of things to improve your health.

Almonds, cashews, seeds, carrots, vegetables, eggs, tomatoes, fruits, meats, dairy, yogurt, etc all contain those vitamins c/k/a/d/etc. Those are natural sources of vitamins and minerals whereas fast foods are processed and contain no nutritional value.

To also reduce the weakening of the bones and muscles, you must avoid caffeine and high intake of sodium. Caffeine has a huge effect on the body, and when consumed excessively on a poor diet, or if you're unhealthy, you're causing much harm to your bones. Sodium in excessive amounts will also cause disruption to the calcium and cause weakening of the bones.

It is important to have everything in moderation. Don't always eat vegetables in high amounts; You can mix everything up, make a smoothie, make a creation.

Dark Green [Vegetables] Contain a lot of Calcium and Vitamin K, which will help prevent bone strength loss and promotes strength. (Kale, Collard greens, etc)

Sweet Potatoes, for example, are good sources of Potassium and magnesium which definitely supports bone strength/support. Lots of seeds, nuts, whole grains, some fishes, avocados, tofu, Bananas, oranges, spinach, peas, mushrooms, cucumbers, Turkey, meats, etc.

If you like fish, tuna, salmon, are good sources of vitamin D, and they contain fatty acids which help in bone support.  Also, Orange Juice can contain, if bought the right kind, a lot of calcium. (Get the Fortified w/ Calcium).

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How to Bulk to Gain Weight

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Things To Focus on for 2020 to Make You a Better and Stronger Person

What to Focus on for 2020

The year, the new decade, 2020 is now here. With this being a new decade and year, people have new year's resolution goals. Typically, people want to get in shape, go to the gym and eat healthier. For today's Blog post, I'm going to give you important things you should and must focus on for a better, you.

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FITNESS Q&A - Important Fitness & Health Questions (from Quora)

Why Is Dieting SO Stressful?

Dieting can be stressful because of the lack of knowledge. When going about nutrition, there are many many ways to go about it and so I believe so many people are confused and have no idea how or where to begin, so they just dismiss the 'dieting program.' The point of dieting is too either lose weight or improve your health, eating healthier essentially. Well, to simplify everything, I try to avoid all junk foods such as sodas, and chips because I know I'l indulge in those types of foods and beverages. The key is to maintain a healthy eating habit and reduce junk food intake as much as possible, and thus you're dieting.

How Do you Lose weight Easily?

To promote weight loss, you need to burn calories to burn away "weight" or be in a calorie deficit to promote weight loss. This is the main thing you should focus on when trying to reduce fat on your body. When going about a calorie deficit, you are eating less every day, or consuming fewer calories at the end of the day. You need to stay on a calorie deficit for a while til you notice weight loss, and from there, you can continue with the process or decision.

How Do you Feel About Diet Foods?

Diet foods are something that you must examine and reflect on. Everyone has a different way of dieting, their approach, etc. If a diet food is telling you too only eat certain foods, I wouldn't agree with it. Since you're only focused on eating certain foods, you may be deficient in other vitamins/minerals and this will impact your overall health and performance.

How To Avoid Muscle Loss when you are not exercising

To avoid muscle loss, you need to nourish your muscles. Your muscles need protein, carbs and fats. I'd recommend having a high protein diet, make sure you're eating carbs to maintain fullness and take supplements if needed. BCAAS or EAA's are ideal to keep your muscle mass as well. If you can perform cardio/walking/jogging work, that will promote increased blood flow which helps with nourishing your muscles and will keep your muscles rather than letting it slowly degrade.

Is Eating 5 Meals a Day good Compared to 3 Meals a Day?

It all depends on the individual. If you can handle 5 meals a day, and it's for a purpose, then it's ok. If you're an average person and trying to eat 5 meals a day to "gain a lot of muscle or gain weight fast" it may not work. Just because you're eating A lot doesn't mean you're going to grow muscle, a lot. It's all about timing, nutrition and how effective your workouts are. You can eat all you want, but if your workouts aren't focused nor your nutrition, muscle growth is going to be slow. So, with that being said, only eat enough when you're full/satisified. Don't be excessive with it. If you're going to eat a lot of food, I recommend having some tea in your life because that will aid in digestion which will help digest the food better and more properly.

What Can I do to go from Skinny to Muscular?

To be muscular, you must workout and eat. When you workout, you tear your muscles fibers and when you eat, you're helping your muscles recover from the nutrients. So, if you wanna grow big, make sure you're eating a proper diet, high protein, etc. Don't eat a lot of junk. Your body responds much better to healthier and cleaner foods. Also, sleep and daily life activites dictates on the way you grow, etc. If you aren't sleeping enough, you're impacting your growing and recovery stage; If you're constantly stressing or exercising, you're causing too much exhaustion on your body & mind. Your body is a machine, respect it and treat it right and it'll respond much better and effective when you listen to your body. If you're skinny and trying to gain body weight, you need to be in a calorie surplus. You must consume more calories at the end of the day to promote weight gain. ~500+ calories is needed for a constant weight gain.

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Bodybuilding motivation of 2019

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