Workout tipWritten by Isabelle Berard
Always start a workout by warming up. This elevates your temperature and gets blood circulating and muscle warmed up, preventing a train or other injury. You only need to do this for 5 to 10 minutes. Then, lightly stretch all muscles then you will be using during your activity. After your activity, hold each stretch for 20-30 seconds. Do it slowly and properly, without bouncing. That stretching before and after workout can increase overall strength gains by up to 18%. Whatever your training frequency or routine, you have to focus on your form. It is better to lift light weights correctly that to lift heavy weights incorrectly. Muscles grow by slowly working your muscles through full range of motion, which includes a positive and negative tension (raising and lowering weight). You have to perform each exercise steadily, avoiding locked joints, exercising through full range of motion, and remembering to breath steadily, exhaling during effort in raising weights. There are many creative exercises you can do with free weights. Anywhere from 8 to 15 repetitions are norm for gaining strength, shape and tone muscle. Varying weights, exercises, and frequency of your training program are all helpful in promoting growth.
| | Supplements: Know More About SupplementsWritten by Hamoon Arbabi
At times, due to your busy and fast life, we tend to miss out on essential nutrients such as protien, vitamins and minerals which are responsible for our good health. Good nutrition is most important factor in achieving optimal health. If we face some type of challenges in life which doesn't allow us to have a balanced diet all time, then supplementing out daily diet with food supplements is quick, easy and effective way to fill nutrient gaps. Supplements are basically substitute of essential nutrients which we don't eat in our busy daily routine. Since these Supplements provides us with required nutrients, it helps us get extra energy and helps us build muscles. Who needs supplementation? 1) Anyone not having a balanced diet needs supplements. Importance of balanced diet has been mentioned time and again and to fill in nutrient gaps, we do need supplements. 2) Body builders, muscle builders and athletes who are suppose to take extra intake of recommended nutrients must take supplements. Normal diet normally doesn't provide you with extra amount of nutrients. 3) Pregnant women need supplements such as iron, folic acid and calcium. 4) Teenagers generally do not consume adequate iron. 5) Since vegetarians do not consume animal products, they fell short of protein, iron, vitamin B12, zinc and calcium. 6) Children need supplements for their growing body and for developing bones. They can be given tasty chewable multivitamin and mineral supplements along with protein and vitamin drinks and shakes. You have to be extra careful when it comes to supplements because most of so called supplements do not work in Building Muscles. But no doubt, good supplements gives you an extra edge when it comes to Building Muscles.
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