8 tips to gain muscle quickly
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8 tips to gain muscle quickly

Arun veda

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As soon as you enter the world of fitness, through the internet, magazine, or anywhere else. The first thing that you would come across would be gaining muscles. If you are a woman you come across words like “toning” meaning you should gain but not too much of muscles, and for a man words like “ripped” are used. In both cases there is a focus on gaining muscles, so let us jump to how can we gain the muscle, the right way.

But first, let us understand the science of gaining muscles. Hypertrophy, which is sometimes used interchangeably with the word “muscle expansion,” simply refers to an improvement in cellular capacity. It normally refers to an expansion in the cross-sectional area of muscle tissue in the worlds of exercise, diet, and body structure. A widespread misunderstanding is that “muscle growth” involves the addition of more individual muscle fibers, which is a different phase (known as “hyperplasia”) that does not exist in humans.

Two things will have both acute and long-term effects on the size of your muscles:

1.Resistance training

2.Nutrition

Here are 8 quick tips for you to gain that muscle quickly, but the right way!

1.Set the right expectations

When you start your journey of muscle building, understand that progress takes time. You can build around 227gm of muscle each week, also it may differ for a beginner and an experienced lifter.

So if you don’t see your desired progress in a month or two, don’t give up. Have patience and constantly work towards it. A beginner may be able to see the progress in 8 weeks whereas for an experienced lifter it may be 3-4 weeks.

  1. Eat your breakfast right

This gives you a blast of energy right away and keeps you complete before the next lunch or snack. It also sets the tone: if you start your day with a hearty and nutritious meal, you’ll be more likely to eat healthily during the day. Omelets, smoothies, and cottage cheese are the best bets if you’re looking to gain muscle mass.

  1. Eat-in every 3 hours

It’s important to eat the best foods at the right times if you want to increase your muscle mass. The simplest method is to enjoy your regular breakfast, lunch, and dinner, with meals post-workout, before bed, and two snacks in between. You would not feel as hungry if you keep your food consumption high, and consuming fewer meals more often rather than a few large meals will reduce your stomach size. When you don’t feed for a long time, you’re more likely to overeat at the next meal or fill up with unhealthy vending machine treats. So, to avoid cravings, feed at regular intervals during the day, and the body will get hungry at those intervals.

  1. Eat your carbs

Many lifters follow a low-carb diet in the hopes of remaining lean, but this strategy will make adding muscle difficult. Carbohydrates are important for two reasons: preventing catabolism (muscle loss) and producing glycogen to power your workouts.

Carbohydrates are needed since your body prioritizes burning carb calories over protein stores. You won’t be able to make the kind of commitment in the gym that flips on the “get bigger” button if you don’t have enough glycogen.

  1. Eat whole foods

90 percent of your dietary consumption should be whole foods if you want to get the results you want to improve your muscle mass substantially. Foods in their normal environment. There are unprocessed, unrefined (or minimally refined) ingredients that are as similar to their natural state as possible. Fresh meat, fish, poultry, eggs, vegetables, pulses, bananas, rice, oats, quinoa, and other grains are examples.

  1. Hydrate! Hydrate! Hydrate!

Power training induces water depletion by sweating, which can hinder muscle regeneration and discourage you from gaining muscle mass. Drinking water not only eliminates thirst, but it also prevents starvation, since an empty stomach will fool you into thinking you’re hungry.

  1. Prioritize your sleep

We all have busy lives, and it sometimes seems as if the only way to find time, for one thing, is to compromise something else. However, losing sleep in order to practice at 0:30 hurts the progress. Your body doesn’t have enough time to heal, develop muscle, or lose fat if you don’t have enough sleep.

You’re even more likely to skip the next exercise if you’re sleep-deprived. If you were to choose one, it would be best to choose between 7-8 hours of sleep.

  1. Workout

This is probably the most important but the most obvious tip for gaining muscle. But it is not just about working out but working outright. If you are working out but not seeing the obvious increase from time to time, it’s a sign that your approach is wrong. Here are a few quick tips for your workout:

  • Increase Training Volume
  • Focus on the Eccentric Phase
  • Reduce between-set rest intervals
  • Add weights
  • Go for Compounds
  • Use Barbells
  • Be consistent

In your journey towards gaining more muscles, strength-boosting supplements play a vital role. But you should see that you use products that are safe for your body. Arunveda’s strength booster products which should be your first choice, are all-natural, safe, and 100% vegan! Buy strength booster products today and fuel your muscle gain journey.

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How the Best 24 Hour Fitness Membership Deals

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How the Best 24 Hour Fitness Membership Deals
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Joining a gym isn’t just about getting in shape, the community aspect of it is equally important. Luckily, you’ll get both when you sign up for a 24 Hour Fitness membership. Locations have reopened across the country, making it the perfect time to become a member.

For tips on how to get the best 24 Hour Fitness membership cost, we did the hard work and rounded up some discounts you can’t miss out on.

How Much Does 24-Hour Fitness Membership Cost?

The cost of a 24 Hour Fitness membership will vary based on the location, your membership tier, and level of access to other clubs.

Here’s an idea of what membership prices look like for Los Angeles locations:

  • National access (Platinum) to all clubs in the U.S. will be around $44.99/month plus taxes.
  • Regional access (Gold) to clubs only in a 50-mile radius will be around $29.99/month plus taxes

Usually, the first and last month’s membership dues are also paid at registration.

If you opt to pay for an annual membership upfront or commit to 12 months (paid monthly), you can save significantly on your membership.

 A 24 Hrs FITNESS MEMBERSHIP COSTS HOW MUCH?

substitutes for 24-Hour Fitness

Although 24 Hrs Fitness is a fantastic mid-range gym choice, it isn’t my top pick.

If you want a bigger facility, more equipment, and comparable or better amenities, I would also suggest looking at LA Fitness.

Check out Lifetime Gym as an alternative if you’re looking for another 24-hour option to think about.

Both are on par with 24-Hour Fitness in terms of quality, but they each offer a few unique benefits and drawbacks that you could find appealing. Don’t feel as though your only choice is 24HF because of your budget!

How much does a subscription to 24-Hour Fitness cost?

You must first select your access level, either One Club or Many. The average monthly fee for one Club access is $46.99. Your monthly payment for Multiple Club Admission will be about $51.99.

24 Hrs FITNESS DEAL AT COSTCO?

Costco’s special price for the 1-Year Limited-Term is $399.99, and the two years Limited-Term is $699.99. (Costco special). The Keep Fitness All-Club Ultra-Sport Monthly Payment is $94.99 per month while the Keep Fit Best Extreme Loyalty Reward Monthly Payment costs $44.99 per month for access to several clubs. The Keep Fit Only those Ultra-Sport Loyalty Premium has a monthly cost of $74.99.

Discounts & Deals for 24-Hour Fitness

A “Buddy Pass” from 24 hour fitness prices enables you to visit the gym with a friend, member of your family, and/or children. You must bring a companion who is both at least 12 years old and supervised by a parent, or who is at least 18 years old.

The gym also offers some profitable promotions to entice clients. The fact that 24 Hour Gym is offering 45% savings on the payments of some memberships is a noteworthy offer. For individuals who are interested in acquiring a membership, a free 3-day visitor ticket is also available.

MEMBERSHIP

Anyone can contact a nearby gym and fill out an application there to join. You can also buy a membership online for a club that is located within 50 kilometers of your home. If you select a club that is more than 60 kilometers from your house, an error warning will appear and you won’t be able to complete the membership procedure.

To find the closest gyms to your house, use the interactive Club Finder portion of the 24 Hrs Fitness website. To ensure that the gym you’re going to has the tools you need, you may also search for gyms by amenity.

Gym Member Ship Fees Careers

We are purpose-driven: our mission is to inspire a healthier nation by helping more people in more places live healthier lives. This is made possible by the passionate people of gymmembershipfees.com, who work hard to be more than just a gym for our members and the communities we serve. Head over to our careers board to see all current vacancies.

 

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30 MINUTE DUMBBELL WORKOUT: BURN FAT AND BUILD MUSCLE!

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30 MINUTE DUMBBELL WORKOUT
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Got shaping up on your agenda? Burn fat and build muscle with this 30-minute dumbbell workout from online fitness coach Nicki Petitt…

When it comes to workout equipment, you can’t go wrong with a pair of dumbbells. Not only are they portable, affordable, and easy to store, but they’re also a great way to lose fat. There’s a seemingly endless number of exercises you can do with a set of dumbbells – choose the right ones, put them into a circuit format and you’ll have a highly effective workout for fat burning.

Try this 30-minute dumbbell workout circuit from online fitness coach Nicki Petitt (@nickipetitt). Do each exercise for 40 seconds, take 20 seconds of rest, then move on to the next one. Repeat three times and reap the body-boosting rewards.

GLUTE BRIDGES

Works the glutes, quads and hamstrings.

  • Lie on the floor with your feet flat and knees at 90°.
  • Hold a dumbbell horizontally against your hips.
  • Drive through your heels, pushing hips to the ceiling and squeezing your glutes at the top of the movement.
  • Return to the floor and repeat.

PLANK DRAG

Works the core and shoulder muscles.

  • Start in a high plank position, with your shoulders directly over your wrists and feet a little more than shoulder-width apart.
  • Place a dumbbell just behind your right hand.
  • Brace your core and reach with your left hand to drag the dumbbell underneath you from right to left.
  • Place your right hand back on the floor and repeat using the left hand, dragging from left to right. Continue alternating.
  • Keep your back flat throughout the move. Don’t let your hips rock or rise in the air.

GOBLET SQUAT

Works the lower body, building strength and stability.

  • Holding one dumbbell at chest-height in both hands, stand with your feet shoulder-width apart and toes pointing outwards slightly.
  • Bend at your hips and knees, keeping your back straight and looking forward.
  • Keeping your weight over your heels, sit in the squat position for a second, then push through your heels to return back up to standing. Repeat the sequence.
  • To make this move harder, add four pulses to the bottom of the squat

RUSSIAN DUMBBELL SWING

Builds muscular endurance and strong glutes.

  • Standing with your feet shoulder-width apart, place a dumbbell slightly in front of you on the floor.
  • Hinge at the hips, keeping your back flat (think about pushing your bottom towards the wall behind you) to grasp the dumbbell and pull it back between your legs. This is the start of the movement. Don’t bend your knees into a squat.
  • Drive your hips forward to send the dumbbell up to shoulder height. Your arms should be relaxed and the swing should be generated from your hips and not your arms.
  • Control the weight back down between your legs, then repeat.

WEIGHTED REVERSE LUNGE

Works the lower body and increases ankle and foot flexibility.

  • Hold a dumbbell in each hand with your arms by your sides.
  • Brace your core and lunge your right leg backwards, keeping your front knee behind your front toes, your chest up and eyes forward.
  • Ensure your back knee is an inch or two off the floor, your core engaged and hips stable.
  • Return your leg back to standing, with feet shoulder-width apart. Repeat on your left leg. To make the move harder, add four pulses to the bottom of the lunge.

DUMBBELL CHEST PRESS

Works the pectorals and deltoids.

  • Lying on the floor with your feet flat, hold one dumbbell in each hand with your palms facing forward.
  • Pushing your upper back into the ground and, bracing your core, exhale as you drive your arms upwards towards the sky.
  • Inhale as you lower the weights down, then repeat.

BENT OVER ROW

Builds strength in the upper back

  • Stand tall with feet shoulder-width apart and a dumbbell in each hand.
  • Brace your core, retract your shoulders and hinge at the hips into a bent over position.
  • With your palms facing inwards, row your elbows back to core-level, squeezing between your shoulderblades as you row.
  • Control the weights as you lower them back to the start, then repeat.

DUMBBELL THRUSTER

Works the body, especially the legs, glutes and arms

  • Stand with your feet shoulder-width apart and a dumbbell in each hand, held snugly to your chest.
  • Drop your hips back and lower into a squat, bracing your core.
  • At the bottom of the squat, drive the dumbbells upwards by straightening your arms as you push through your heels to standing. Your biceps should be by your ears.
  • Squeeze your glutes at the top of the movement. Return to a squat and repeat the entire sequence.
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BEST FOODS TO FUEL YOUR WORKOUT

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BEST FOODS TO FUEL YOUR WORKOUT
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Nutrition plays a vital role in improving your fitness, so ensure you’re eating the right foods to complement your exercise routine. Here are some of the best foods to give you energy for your workout and ensure you get the most from your exercise routine.

Carbohydrates (glucose) are the quickest and easiest form of energy for your body. They are either broken down into glycogen (for instant energy) or glucagon (stored energy). Glycogen can only be stored for 24 hours so it is important that you load your body with complex/‘good’ carbs (like brown rice and wholegrains) at every meal, and in particular before endurance events like a long run or cycle. Try not to load your body with refined sugar (e.g. white rice and pasta), as your body has no need for sugar when it’s pushed to the limit. It will also burn off too quickly and leave you feeling more tired.

If you are going for a high-intensity gym session, make sure you have eaten an energy-filled snack (30-60 minutes) or meal (at least two hours) before your workout. This could be a low-GI option like wholegrain cereal with milk or, for a faster-releasing option, try three fig rolls or have a sports drink as they are specially formulated to provide the right balance.

Fat is also a necessary fuel, as it is the most energy-dense nutrient and provides many of the body’s tissues and organs, including the heart, with most of their energy. Good examples include oily fish, olive oil, nuts, seeds, and some meat and dairy.

The importance of water during exercise

During your workout, it is important to stay hydrated – not just to replace the loss through sweating, but also to maintain a healthy balance of electrolytes so that your body performs at its optimum. Good hydration reduces the risk of muscle damage, supports the immune system, aids recovery, and ensures you get the most from your workout.

Foods for exercise recovery

It is just as important to refuel after a workout, as your glycogen stores are depleted, and workouts can actually break down your muscle tissue. So, after exercise, you need to rebuild your fuel stores and provide your body with the right nutrients to repair damaged muscle fibers. Eat the wrong foods and you’ll feel sluggish and tired for the rest of the day. Eat the right foods and you’ll have more energy, feel stronger and recover faster.

When it comes to post-workout refueling there is some debate about whether you should eat immediately after exercise, but this is more from a weight-management perspective. From a training perspective, you should make use of what is known as ‘the golden hour’ after exercise and get some carbs back into your body as soon as possible. The quicker you can get carbohydrates, protein, and fluid into your body after your workout, the quicker your body will recover from the stresses and strains you’ve put it through.

The golden hour is the time when the muscles absorb the most nutrients and when the enzymes responsible for making them are most active, which leaves you just a few hours to reload your muscle glycogen. In fact, carbohydrate is converted into glycogen some one-and-a-half times faster than normal straight after exercise. If you work out daily, a speedy recovery is crucial, so have a carbohydrate-rich drink or snack as soon as possible after your workout, ideally within 30 minutes. Bananas, cereal bars, rice cakes or brown bread are perfect foods to eat following a workout.

Protein for exercise recovery

Protein is also important for recovery, particularly when it comes to weight training, as it helps muscles to repair and grow. Milk has been shown to be effective after a workout, as well as lean white meats, fish, soya, beans, and pulses. Whatever you decide to eat post-workout, these foods will provide you with sufficient levels of protein to help your muscles after a weight-bearing session.

Getting your nutritional balance right is essential for improving your stamina, speed, performance, and recovery, so don’t underestimate its importance.

• Vitamin C is a powerful antioxidant and is required for tissue repair and helps boost the immune system.

• Potassium is needed for nerve and muscle function.

• Calcium is good for bone health and muscle function.

• B vitamins are important as they are required for the conversion of food into energy. B3, B6, and B12 are especially important in the storage of glycogen.

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