fitness answers

I have maintained for years that women do not gain “muscle mass” as men do. Unless they cheat…By doing steroids. There may be a small percentage of women who have the genetic makeup to become muscular….A large frame, and a high percentage of fast-twitch muscle fiber. But most will not. “Natural” female bodybuilders tend to end up looking like this: Nicely shaped, well-defined, but not particularly “large”. The occasional female bodybuilder you see who looks more like “Ahnold” with a woman’s head has been nipping at the steroids. The other answer recommends “lifting heavy”….That is not the method employed by male bodybuilders. “Lifting heavy” is for strength training. Heavy weights, low repetitions. Bodybuilders use relatively lighter weights, higher repetitions, and multiple sets, along with special dietary strategies. Not just “eat more”. That’s how you get fat. Bodybuilders (smart ones….) very carefully monitor protein intake and other nutrients and also go through “

Building muscle while losing weight is the equivalent of Alchemy in the Middle Ages,  (the cliché of medieval alchemists being able to “turn lead into gold”),  Can one do it? At first glance, no. Gaining muscle requires a calorie surplus, losing fat a deficit. Henceforth the two must be mutually exclusive. This is more or less true, expect for two circumstances: 1. You are a beginner or are gaining weight back from an injury/illness. 2. You are using a lot of drugs. By-the-way, this also means that if you are not losing weight while dieting it is not because you secretly built muscle but rather because you are still eating too much. Just saying…. Great Maik! Thanks for nothing.  Where is the unsubscribe button for this stupid email? Not so fast,  as this raises some interesting questions: How do you build muscle without gaining too much fat and by the same token, how do you keep the muscle while dieting? The answer to both is CULKING, a mix of bulking and cutting. Let

Let me start off with:  It is absolutely possible to lose fat while building muscle. It's not the fastest way to build muscle, per se, but it's possible. Resistance training. If you have a quality program or routine set up, you don't need to change it. If you don't figure out a good program that works for you. I happen to be a fan of full body workouts, hitting the gym heavy twice a week and doing endurance calisthenic work on the days out of the gym, and have had great results so far, this is known as daily undulating periodization, a useful training tool for strength building [1] In any case keep lifting and lifting hard. Cardiovascular training You can do it if you want to, I'm a fan of it, for a  number of reasons , not solely aesthetic reasons.  If you do cardio, I suggest doing it moderate to high intensity for at least 30 minutes a session. People that fail to shrink their fat while doing cardiovascular are likely failing in the next sessio

Adjust your calories needs to meet your current activity levels Okay Okay, all I am saying is you need to eat at a maintenance level. With an experienced lifter, You can only add muscle in a calorie surplus. [Source:  12 Types of People You See at the Gym ] When you feel you are content with your body: Figure out maintenance calories using a tdee calculator -  TDEE Calculator: Learn Your Total Daily Energy Expenditure Keep your protein to 0.6g - 0.8g per lb of body weight, fats around 0.4g per lb of body weight and full in the remainder with some nutritious carbs. You can also scale back you workouts to 3 days a week but always keep the intensity. If you don’t use you lose it.

It is simple! Adjust your calories needs to meet your current activity levels Okay Okay, all I am saying is you need to eat at a maintenance level. With an experienced lifter, You can only add muscle in a calorie surplus. [Source:  12 Types of People You See at the Gym ] When you feel you are content with your body: Figure out maintenance calories using a tdee calculator -  TDEE Calculator: Learn Your Total Daily Energy Expenditure Keep your protein to 0.6g - 0.8g per lb of body weight, fats around 0.4g per lb of body weight and full in the remainder with some nutritious carbs. You can also scale back you workouts to 3 days a week but always keep the intensity. If you don’t use you lose it.

If you want a body like a Greek God, here is one piece of equipment you should add to your bodyweight workout routine. It will get you hard, lean and RIPPED fast. This kind of workout will test your limits but yield phenomenal results. It will do several things: Increase Leanness (fat loss) Increase Testosterone Increase Growth Hormone (IGF1) What’s the workout routine? Barbell/Dumbbell Complexes This full body workout is like doing body-weight workouts except you add a barbell or a pair of dumbbells. You’ll start off with (2) 10 pound plates on the barbell or 15-20 pound dumbbells. Set the clock for 20 minutes and complete as many rounds as possible (goal is 10 rounds) moving from one exercises to the other WITHOUT rest. Once you complete one round, rest for 30 sec and repeat. If you are able to complete ALL 10 rounds within 20 minutes, increase the weight on the bar by 10 more pounds using (2) 5 pound plates or 5 more pounds for dumbbells. A1. Reverse Lunge

If you want the “Greek god” type of male physique, then you want to master these 3 simple exercises. hese days to weeks, thanks to the glut with poor workout advice together with hulking, freakish bodybuilders, it almost appears like the art of creating a killer physique has ended up long forgotten. Many people think it does take fancy, “magical” workout techniques, grueling soreness and soreness, 9 meals and 5, 000 calories on a daily basis, and a laundry listing of snake oil supplements. The truth is they’ve missed the forest for any trees, lost in that minutiae of protein timing, by using supplements, and fancy workout techniques and tactics, failing to realize that none from it will solve the secret question of why they’re not necessarily making the progress they must be. The truth is, probably the most powerful driver of comprehensive body muscle growth is usually total body strength. Along with the reason you haven’t built the physique you would like, is probably becau

I saw CRAZY results when I started doing these 3 things… I’ve been writing about strength, fitness, and weight loss for years and run the blog  The Science of Getting Ripped   if you want to learn more. Anyways, if you want to sculpt an amazing body using body weight exercises, here are the 3 things that will transform your physique: 1). Do THESE Specific Movement Patterns If you use these simple exercises, you’ll be able to mix and match them based on your strength, skill level, and abilities. Understand these movement patterns and choose your favorite exercises: Horizontal Push:  Pushups, elevated pushups, and one-armed pushups Vertical Pull : Pullups or chinups Vertical Push : Dips, handstand pushups Horizontal Pull:  Inverted rows Squat Movement:  Pistol (one-legged) squats, jumping squats, lunges, step-ups Hip-Hinge Movement : Glute ham raise, back raises, back bends High-Intensity Cardio : Box jumps, burpees, hill sprints, jumping rope, and high jumps are all

You can increase the size of your biceps by 1″ in 6 weeks if you know how to train them. Here’s how to do it. To increase the size of any muscle you need 3 things; Mechanical Tension (Heavy weight, low reps) Metabolic Stress (Light weight, high reps) Muscle Damage (Drop-sets, Super-sets, rest pause sets, intra-set stretching) Now if you want to increase the size of your biceps by 1″ you have to over-train it. Most people would think that over-training is a bad thing but I’m here to tell you 99.9% of people will never truly reach a state of over-training. Most people under-train. So you increase the size of your biceps you need to train them 3 days a week for six weeks doing an overload phase. The rest of your muscle groups will only get “maintenance” work, meaning you’ll train the other muscle groups at a minimum because your focus is going to be on your arms. Think of training like digging a ditch for your recovery. You dig the ditch when you train (create fatig

I’ll preface this by stating what should be obvious, every girl is going to be different, there’s going to be a lot of cultural variance, and even differences within a country or area. But, if I had to wager an empirical opinion about American girls I’d argue they definitely aren’t interested in a body builder/“Mr. Universe” and would rather a sculpted athletic build. Honestly, I have no idea where the perception that girls friend this attractive comes from: And that was the most “normal looking” photo I could find. Poll ten ladies and I’d imagine you’d end up with 8/10 preferring: Or:

There’s this saying that goes, “heartbreak makes bodybuilders.” A lot of guys think that if they build muscle they’ll have all the girls in the world. Sorry bro, doesn’t work like that. The muscle women like the most is the one between your ears.  Your brain . What if I told you that women don’t REALLY care all that much about muscles? What if I told you that women like guys that  excite  them and make them feel  supported  and  secure ? Let’s use a hypothetical. You’ve got this guy, who’s a model, but all he does is eat broccoli and chicken and take selfies in the restroom. Basically, he’s as boring as horse shite. Then you’ve got this guy, who is driven, funny, intelligent, well-traveled, and knows how to  salsa dance . Sure, the first guy may get more looks, but after one conversation, women will be done with him. The second guy will win every time. Unless you know how to  pique and keep her interest , she won’t be looking at you for long. Whether a woman is a f

A long a** time.. It took me around 5 years. I started out when I was 16 and I'm 21 now. When I started training I had no idea what I was doing. Basically the first 3 years of my bodybuilding journey were highly ineffective due to my lack of knowledge about the sport and what it takes to really build up your physique.  I look back with a lot of regret because I thought I knew everything and just did what everyone else was doing. Wrong move. I failed have the humility to learn from the best in the game, which would have helped me to progress and gain a lot more muscle mass than I did in those early stages. I have no idea why I didn't put more time into learning about the ins and outs of bodybuilding...Maybe I was just so immature and unaware of the level of humility it takes to become good at something... (This is me after my cut at 6% bodyfat.) Now, a little over 5 years into the journey I feel like I've finally cracked the code of crafting an aesthetically pleasing ph

As Dom Mazzetti (aka the Brofessor) put it in one of his videos -  The day you started lifting is the day you became forever small... Because you will never be as big as you want to be .  Everyone that has been lifting for a while knows exactly what I mean - the constant dissatisfaction with the results and always chasing more gains. Let me start with the  before and after picture  (we need follow the established plot here). The guy on the left is my past-self (being 17) and the guy on the right is my present self (clarifying just in case). So I was a skinny kid, as you could probably tell. I started working out at the age of 16, because I was quite embarrassed to show up in beach shorts… something that I apparently overcame a year later, as result of some abs showing up. You know what’s funny? I though that I was muscular back then. Man, was I wrong. I’ve been seeing the same attitude with so many beginners. Almost all lifters think they’ve become buff after a few months of t

You should train like the beefed up guys you don’t want to look like. That may sound ridiculous, but hear me out. As a dude who has been lifting weights a minimum of 5 times per week for the last 5 years, I’ve heard and seen just about every kind of person at the gym now. Even guys who don’t want to be very muscular. There’s nothing wrong with ^that^ by the way. I even once had a friend say to me, “I just want to build some muscle, but I don’t want to be as muscular as you are,” which made me nearly cry with joy. That was the first time I got called big. I was so happy! I gave him a full plan based on my education in the field of fitness. And guess what? He looks exactly the same. You know why? Because his initial goal was extremely misguided. Saying “I don’t want to get too big” is like saying “I don’t want to play basketball too much because I might accidentally make it to the NBA.” Being good enough to make it to the NBA is a matter of years of hard work,