Tip #9 Cardio and Muscle Growth

Many people believe you can't mix cardio whilst gaining muscle because your losing too much muscle. And in a way they are a right look at any marathon runner.

But simple moderate cardio is beneficial guys so listen up:

• It improves muscle recovery by getting the blood flowing which aids the repairing stage of muscle fibers. 
• It improves the body's metabolic responses to food by helping your muscles absorb the nutrients you eat, leaving less available for fat storage. 
• Your body is better conditioned making it a whole lot easier to transition from "bulking" to "cutting".
• You don't altogether lose cardiovascular fitness when bulking which keeps you healthy. 

Why to keep away from too much cardio when focusing on muscle growth:

• It can reduce your caloric surplus too much, in turn your muscles lose necessary nutrients.
• And too much cardio during your workout will leave you way too fatigued to complete a proper workout due to the excessive stress on your central nervous system. This will make it much more difficult for your muscles to grow. 

Hope this helped out guys!

Food Tip #6

Juice Detox

Hi everyone,
I hope you have all been sticking to your weight loss goals and and pumping the muscles! If not, that's ok.. every day you start is doing you good.

Today I have an awesome juice detox recipe for you which is super easy and only uses two ingredients commonly and cheaply found in supermarkets.

Let me first tell you about what a juice detox is all about. When consuming food multiple times a day it is inevitable that we are also consuming toxins which is usually stored in the fat in your body. This becomes a problem when your body's toxic load is greater than your internal cleanser can remove leading to a weakened immune system. This results in sickness, fatigue, sluggishness and premature death.

That is why adding fresh juice is one of the best choices of detoxification because it has a whole bunch of nutrients and vitamins to help combat and remove these toxins in your body.

As a challenge, try going one day without consuming solid food and instead replace it with a fruit or vegetable juice. It starts by going one meal at a time and swapping your regular meal with a juice. It will be hard at first but you will love the feeling and energy it gives you once you achieve it. If you are able to achieve one day fast, try the 3 day fast if you are brave enough! This is an ultimate juice fast and will really detoxify your body completely.

For a really simple juice recipe that is so packed with vitamins, try this Kiwi and Orange Juice:

You'll need:
2 Kiwis
2 Oranges

Method:
Wash kiwi well and juice it with the skin intact. Instead of peeling the oranges, just cut out the orange skin and leave as much white pith as possible as they are packed with antioxidants.

Nutrients:
You will find a surprising amount of nutrients in this simple juice including the following:

• Vitamin C
• Potassium
• Vitamin K
• Hesperetin
• Limonoid

Health Benefits

These packed nutrients lead to the following health benefits:

• Reduced bad cholesterol
• Anti viral properties
• Detoxification 
• Increases iron absorption
• Reduces Asthma 
• Protects from respiratory disorders

With all these benefits, what can you possible lose! (except all those bad toxins of course ) 

Let me know what you think in the comments! 

Change it up

Feel like you're not growing?

Tired of doing the same routines/work outs day in day out?

Forcing yourself to train certain muscle groups?

Not seeing results?

Well the best way to overcome these issues is to assign yourself a schedule.

Basically what this schedule should cover is what muscle groups you will train each day, the reps and sets that will be done, and most importantly what workouts and weights you should do.

The purpose of this schedule is to keep track of what you are doing and to ensure you don't repeat or decrease in weight.

Now, to overcome the issues using the schedule, what you want to do is after every few months (3-6 months, depending on the type of training) you'll want to change your routine.

For example, if you do chest on Monday, train it another day and do something else on that Monday. If you use a barbell for bench, switch over to dumbbells every once in a while.

This is so you can shock your body and by changing your workouts frequently, you'll see better results!


Remember, you get out what you put in; No pain, no gain!

Train hard!!

Tip# 8 Giant Sets

While at the gym guys you want quality over quantity. Giant sets are a great way you are able to save time while burning off body fat and building muscle.

Giant sets include four sets of four different exercises with 8-10 reps each set. A giant set for a shoulder workout could be 10 reps of barbell military presses, 10 reps barbell upright row, 10 reps of dumbbell lateral raise and 10 reps of bent-over lateral raise. You can tailor the set for any muscle group (legs, arms, chest etc.).

Your rest period between exercises shouldn't be more than 10 seconds and after the set is finished have about a minute to two minute break. Giants sets will take time getting used to and they will most definitely leave you fatigued so take it in your stride, adjust the appropriate resistances and push yourself.

As there is little time for rest with giant sets your heart will be pumping and metabolism racing so there are great cardiovascular benefits along with the awesome strength training benefits.

Try it out guys and go hard!  

Tip to get big

Want to get big?

Eat big, Lift big, Get big.

It's that simple.