Motivation Quotes

We all need some extra motivation from time to time. With that being said, here are some are good quotes for you guys:

 

 

Fitbit Charge 2 Review

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FitBit Charge 2

 

The latest addition to the FitBit line is an improvement for fitness tracking. It does everything the previous version can do: automatically track calories burned, heart rate, distance traveled, sleep and steps. Even though it has no GPS, the FitBit Charge 2 can connect to the phone to measure routes’ distances. With a display that is flexible, allowing it to be inserted into different bands, this offers a good combo of balance, comfort, and functionality.

The tracker’s rectangular displays multiple lines of information with legible letters and numbers. A downside is that the display is still monochrome and can appear faint in direct sunlight, and also leaves fingerprints on the screen. Still, controlling the Charge 2 is very easy, using the combination of tapping the screen itself or using the button on the side of the display.

There are 5 features that can be switched through: Heart Rate, Time of Day, Activities, “Relax” mode and stop watch.  The main screen display the time and the date, and fitness stats. Heart Rate allows the viewing the heart rate at work or at rest. Activities allow tapping to different exercises including running, biking, elliptical, and weights. It sets up timing the activity being done and the stats it produces. “Relax” mode is a guided breathing exercise based on the heart rate after a workout, between two to five-minute sessions, in which the breathing is matched to a contracting and expanding circle on the tracker’s display.

Fitbit’s app is still extremely reliable and the updates made with it are now better. Now, it permits user to view their cardio fitness level and estimated VO2 maximum, the most amount of oxygen the body can use during exercise. There are also a few guides on the app on improving the exercise regimen. A full battery lasts about five days and the Charge 2 is resistant mild water exposure, such as rain and sweat. It still cannot be worn in pools and showers. Besides the fitness features, the Charge 2 displays caller ID information, any calendar reminders, and text notifications if the phone is nearby. The vibrating feature on the watch signals an incoming text or phone call. Even the clock face can be chosen for the Charge 2’s displays between horizontal or vertical text layouts.

For $149.95, the Charge 2 features a stainless steel frame and a silicone band in the color of choice: black, plum, blue or teal. Like the Charge HR, the Charge 2 uses a watch-style buckle design, so it’s easy to wear discreetly as it is not bulky. With all the special features mentioned above, the Charge 2 is worth investment for the common walker or the complex fitness buff. It is affordable and not so fancy that things could be confusing. It is easy to use and is another popular watch by FitBit. You can check one out here

 

 

10 Quick and Effective Relaxation Techniques

A few good relaxation techniques can save your life, because stress is more than just unpleasant. It’s also dangerous to your health. Disciplined practices such as meditation can help relieve that stress, but what if you don’t have the time or motivation? Maybe you need to try a few of these simple ways to relax.

1. Hug someone. Giving a hug means getting one. As long as it’s from somebody you don’t mind hugging you, this really can be relaxing.

2. Interrupt routines. Go talk to that guy sleeping on the bench, or eat lunch on the roof. Just doing anything that breaks you out of your habitual patterns can relieve stress.

3. Have a hot shower. It relaxes your muscles, and any break from more stressful activities can help too. Some find that an alternating hot and cold shower is even more relaxing.

4. Try watching your mind. Spot the stressors lurking just below the surface (hunger, worry, a phone call you need to make), and you can resolve them and feel more relaxed. If you practice this mindfulness exercise, it may become one of your favorite relaxation techniques.

5. Try laughing. Your own experience shows that this helps you relax, right? Go find a guy that knows all the best jokes, or find something funny in front of you.

6. Use relaxing music. Keep your favorite relaxation CD at the office, in the car, or wherever you’ll need it most.

7. Leave the room for a while. This can really help if the things in the room or related to it are triggering your stressful thoughts. Why not get out for a little while?

8. Breath deeply. Try five deep breaths through your nose. Close your eyes and pay attention only to your breathing while doing this. It’s like a mini-meditation, and perhaps the most effective of the quick relaxation techniques.

9. Drink some chamomile tea. Chamomile tea seems to have a calming effect on the nerves. Any hot tea without caffeine may be relaxing.

10. Walk a while. If you have at least ten minutes to spare, walking is one of the best relaxation techniques. While you’re at it, find a pretty place to walk.

Naturally, it is ideal if you can change yourself, so you’re naturally more relaxed all of the time. Perhaps the thought of the work involved in this just stresses you more. In that case you might have to take it slow, so why not start with one or two of the simple relaxation techniques above?

Naturally Curing Insomnia

The inability to get to sleep at night is a HUGE problem for many people. If you fall into this category, be assured there IS hope to break out of the cycle.

Insomnia is a silent disease that drains the human resources that allow the body and mind to function normally. Lack of energy, unable to concentrate, grumpiness, prone to catching other ailments – ALL related to not being able to get regular and relaxing sleep.

Doctors are happy to prescribe pills and suggest other ‘possible’ remedies, but they are NOT solving the problem. If the truth be known, they really have no idea how to offer you permanent relief from this affliction, so they follow the basic procedure of offering temporary relief. Repeat business allows them to continue earning the dollars. It’s a sad but true story and you remain a victim of the system.

If they took the time to analyze every patient with a sleeping disorder and coordinated the data collected, they would easily be able to determine that the causes of INSOMNIA, can be directly attributable to stress, no matter what the age of the patient is. Everybody suffers from some form of stress. It’s how the stress is handled that dictates whether or not it affects the person’s sleeping patterns and to what degree.

Controlling stress levels has a positive effect in the battle against Insomnia and a number of other sleeping disorders. Finding a workable solution isn’t rocket science. Below are a few free tips you can try out and you will be amazed at just how well they work.

Breaking the cycle that is preventing you from getting to sleep is what you need to concentrate on. You need to replace the negative stressful thoughts with ones that will assist you in getting to sleep.

All of these are tried and tested by myself and have helped me over the years. They can be used individually or as a group. Some things may not break the negative cycle for you, but others will. Some are also dependant on whether or not you sleep alone.

I still find the most useful method for me, has been the ‘counting of sheep.’ Don’t laugh, it REALLY works, but not in the way you may have tried it. Most people using this method will start at one and count until oblivion. Yes, sleep is achieved, but it is as a result of boredom and therefore not a structured remedy.

To apply this tip properly and achieve quick and regular results, pick a number close to one hundred and count BACKWARDS until you reach one. The reason for doing it this way, is that you have a finishing point and, at that finishing point, you will achieve sleep. Each time you count a number, take a long deep breath. It may not work first time but it WILL work. If you reach one or you forget where you are up to, simply start again at the number close to one hundred. Doing this clears your mind of the other thoughts that are getting in the way of you getting to sleep and gives you a positive focal point for your efforts. It’s simple and VERY effective.

You can also try these to break the cycle.

As you are laying there in bed, waiting for you sleep cycle to kick in, gently start to jiggle your leg or your arm, as if you are keeping beat to your favorite tune. Put your radio on with the volume as low as possible so you can barely hear it. You straining to listen plus the jiggling will create its own sleep cycle and you will find yourself easily drifting off into slumber land. This method isn’t compatible if you have a sleeping partner. You may have to find a single bed to test this out. A small price to pay to be able to sleep, don’t you think?

Naturally, there are other ‘factors’ that affect whether or not you are able to achieve regular and relaxing sleeping patterns. These are outside influences that you don’t have any control over, like noise and annoying light, etc. Ideally, your sleeping environment should be dark, quiet and a place where you can feel safe and relaxed. Once you have ‘mastered’ and are in control of these simple tips, you will find that you will be able to adapt to any environment quite easily because you will KNOW that you are able to sleep when you want to.

It is timely to mention one more tip that took me a long time to discover. This definitely had a negative effect on any method I tried. I discovered that your body has a better chance of relaxing and therefore give you a better chance of getting to sleep if it isn’t too hot. I used to go to bed with socks on because my feet were always cold. Wearing socks to bed is a DEFINITE NO – NO! They tend to overheat your whole body and disturb any sleep patterns you may develop. The use of electric blankets has a similar bad effect. You have a much better chance sleeping when your body is cooler and NOT hotter.

I had stress related problems that affected my ability to sleep and I solved the problem. You can as well!

The tips detailed above, coupled with my simple 5 minute – 9 step technique, have successfully helped me achieve regular and relaxing sleeping patterns for over 27 years. I sincerely hope that sharing these tips with you will help you achieve at least some relief from your problem and establish my credibility with you.

Don’t you think it is time to stop repeatedly paying Doctors for partial solutions when they really don’t know how to help you? Isn’t it a better proposition to follow the successful working techniques of someone who has traveled the road you are now on?

Please visit my website for the entire solution and feel free to email me any questions or comments, as many others have done. I wish you pleasant dreams.

Ginseng – My favorite kind of tea

Ginseng tea is great for short periods; this tea can alleviate many symptoms of common aliments and lessen fatigue. Ginseng is the main ingredient to many of the medicinal teas. However, prolonged use can lead to insomnia and heart trouble, so be sure to consult your physician before drinking ginseng tea regularly as an alternative to coffee for that afternoon pick me up.

In China, ginseng is held in high regard. It is believed that ginseng has rejuvenating powers and provides stimulation to the whole body. Ginseng also offers protection against fatigue. Ginseng is known to be a stimulant for the central nervous system. This root can also help with inflammation, fever, and hormonal imbalances to name a few.

The tea is usually made from the Wisconsin ginseng root. Slices can be steeped to create a tea that is a strong as the consumer would like, or purchased as a powder and brewed using tea balls. Both of these methods let the drinker control the amount of tea used. There are ginseng tea bags available from specialty stores, but it is not recommended to buy the tea without reading all the ingredients as some packaged teas are sold as ginseng but in fact have very little of this herb in them, instead using mostly fillers

Consult an herbal practitioner or naturopath as to the right type of ginseng and how to brew your tea. The tea can be sweetened with a little honey or stored cold in the refrigerator, as this tea is quite good served iced.

Take note, if you are pregnant use ginseng sparingly or not at all.

5 Easy Ways to Lift Your Spirits

What to do?

Luckily for me there’s always been that curiosity of what’s out there in the alternative world including the alternative therapies. I’ve tried many of them over the years and will continue to do so, all in the hope I can make things better for my body, mind and spirit. And it has.

I’m aware that what may work for me may not work for someone else, so the message is to keep trying until you find something that will suit your needs.

Many times I’ve been told they’ve tried everything. What is everything? What it actually boiled down to you could count on one hand. It’s worthwhile to keep searching, you may find that your world expands in a most amazing way by the making of new friendships (I have) and picking up useful skills for your ‘self-healing’ tool-kit.

So what do I do when I’ve reached a cross-road and need some direction or could do with some healing?

Below I’ve listed 5 basic points that have helped to lift my spirit and with practice will also help yours:

1. Meditation! Meditation is one of the greatest self healing tools available and costs nothing except a little of your time! There are many meditation techniques out there, find one that suits you and begin.

By putting some meditation music on and spending time in quiet contemplation it can soothe your soul and reconnect you with the highest aspect of yourself.

2. Aromatherapy and Essential Oils.

Rebalance and rejuvenate your spirit through blending a selection of essential oils together in an aromatherapy oil burner. I’ve found the following blend works extremely well when there’s a need for nurturing, support and healing:

Approximately an hour before retiring to bed place a few drops of the following in an aromatherapy oil burner with some water (for safety’s sake, extinguish the flame before lights are turned off for the night):

4 drops Jasmine

4 drops Rose

4 drops Neroli

3 drops Lavender

3 drops Bergamot

The smell divine! I use this one every now and again and not only sleep like a baby but anxiety and stress disappears, and feels like the weight of the world has lifted from my shoulders by the following morning! (If you have a small bedroom you might like to half the amount of drops)

3. Breathe! Stand with feet a shoulder-length apart. Take 3 slow and deep breaths using the diaphragm muscles. Breathe in through the nose, and breathe out through slightly parted lips. As you do these imagine you’re inhaling your personal power, filling every cell in your body, from your diaphragm up to the top of your head.

Be your personal power and notice how much taller, straighter and stronger you become. Repeat the steps above.

4. Be in the Present Moment. Take a few deep breaths and focus totally on this moment, right now.

If you’re reading a book or magazine, or even this article, totally focus on the words and take in their meaning. There is only you and this article now in the present moment.

If you’re in the workplace, focus totally on the task at hand, and only this task, and what you must do in order to complete it. Nothing else matters except you and the task at hand.

5. Set an intention. When I’m on the lookout for something new and useful for me, I set my intention on what it is I’m after.

For example, I may want to find a book that will give me answers in regards to directing me to another healing modality or skill. I then meditate on this intention, give it a timeframe then open my heart to it. Lo and behold I will have a book in my hand in no time at all! I love the power of intention – I also use intention for getting a parking space when I go shopping!

These days I rarely get sick and when I do and have a medical checkup, doctors tell me I’m actually very healthy (surely they can find something so I can get some sympathy around here!) which also includes blood test results.

I still do sadness and unhappiness well (I’m still human) though neither lasts long whereas in the past it would last many days sometimes weeks. What lasts much longer is a peaceful state.

When using the 5 points above, my spirit lifts and life once again becomes more peaceful and joyful.

How Writing Can Help You Achieve Fitness Goals

Motivation is one of the key variables for the equation that yields long term weight loss success. The question is how do you maintain the motivation to attain the ultimate goal? Regardless if your weight loss goal is 20 pounds or 100 pounds you must change your thinking to change your behavior and writing makes that happen.

Weight loss really does begin in your head. Every successful athlete understands that his thinking process is either working for him or against him. The same holds true with weight loss. If your internal dialogue is negative, your results will eventually manifest the same result! You can’t degrade yourself to a healthy new you! You must change your thinking to work for you, to build your resolve, and to maintain that all important motivational factor.

Writing is an exercise that will help your mind change its thinking! It allows you to process the negative emotions and helps to instill the positive changes. Start with these simple exercises:

1. The Negative Emotions Daily Dump: Many success coaches advocate writing out your negative thinking on a daily basis. Simply spend approximately 15 minutes writing out all the frustrations, bad feelings, and discouragement. This helps you to process these bad feelings out of your system so that you can make room for positive affirmations. Do not reread the entries and do not keep them. Write it out, and then throw it out. We call this the Negative Emotions Daily Dump.

2. Affirm Your Goals: Prepare a list of affirmations that will help your subconscious work with your conscious brain to make those all important behavioral changes. Then write your affirmations at least twice a day. Write them once after you have written your Negative Emotions Daily Dump. Don’t do the Negative Dump without filling it with the positive affirmations. You should always end with this. Write the second set of affirmations either right before you go to bed or first thing in the morning. Read your affirmations several times a day.

3. Understand your Motivations: In order to stay motivated you must understand your real reasons for losing weight. In other words, understand why YOU want to lose weight. Not why your spouse or friends want you to lose weight but why losing the weight is important to you. Do you really want more energy? Do you just love skinny clothes? Do you want to participate in an activity that would be easier if you were slim and healthy? Write these motivations out in detail so that you can solidify them in your head and they can continue to motivate you through the entire weight loss journey.

4. Accountability: Keep a food diary. Keeping a food diary has been proven time and time again to increase your weight loss success by as much as 50%! A food log is your accountability factor. It keeps you honest with yourself.

5. Visualize: Visualize yourself enjoying the portions of your weight loss program that you are currently struggling to do. For instance if you hate the cardio portion of your day, start seeing yourself loving it. See it as “”your time”. It can be your time to read while you’re on the stationary bike. Or your time to watch all those movies you feel guilty watching any other time. Once you begin to visualize positive feelings about a certain activity the easier that activity will become.

6. The Pat-On-The-Back: Keep a written log of your weight loss success. By writing down your weight loss on a weekly basis you are validating your efforts and giving yourself a pat-on-the-back. This will go a long way to keeping you on track.

Keep in mind that if you are utilizing the assistance of a personal fitness trainer or weight loss professional that they may use techniques to help you face your self-defeating habits. This might feel harsh and negative, however it isn’t. Honesty is necessary to motivate change and this is different than running yourself down! Sometimes we have to hear the hard words to make the hard changes. Keep in mind that these professionals are seeking your ultimate success. Your success is their success. Let’s face it, the weight gain started with you and to change that behavior you may have to deal with some uncomfortable feelings. A good trainer will help you feel cared about while still insisting that you deal with your bad habits. It’s a good thing to be pushed past your comfort zone to becoming a better you!

Writing is the new “exercise” that can make all the rest of your weight loss efforts including good nutrition, exercise, and resistance training work for you because you will be working with these principles instead of against them. You will start seeing these weight loss techniques as a positive and permanent part of your life, instead of a temporary device. That will result in faster results that last forever!

Fat Loss and Metabolism Explained

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If you know someone that has been trying to lose weight and get into shape, you have probably heard words such as, “I just eat one meal a day to lose weight” or “I’m afraid if I eat, I’ll gain weight” but sadly, this misnomer is why so many people are in the “battle of the bulge”. People all over the world still believe that eating breakfast, or even three meals a day will cause them to gain weight. In truth, as long as they are eating the right types of foods and exercising, then three normal meals or six small meals a day will actually work better with their metabolism than eating the wrong quantities or not eating often enough.

With more than half of Americans over the age of 20 now being considered “overweight”, now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life? First, a person’s metabolic rate is determined by the number and size of respiring cells that compromise the body’s tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.

Keep in mind that energy cannot be created or destroyed, just changed. As we know, potential energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body’s weight is stable.

On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat. It is important to remember that you can be eating a diet considered low-fat and still gain weight. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.

Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%). Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will. TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal’s composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.

One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. Now keep in mind that you cannot go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.

Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.

What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats. If you want to put your metabolism to work for you, some simple steps can be taken:

* By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day * Remember that lean weight can burn as much as 20 times more calories than fat weight * Regular exercise is one of the best ways to boost metabolism * By eating smaller meals and more often, you can boost your metabolism rate

While you need to eat healthy foods, studies prove that what matters most is how much of a person’s body weight is attributed to fat. Remember, excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.

For example, a woman standing 5’5″ might weigh only 125 pounds but have a 27% body fat ratio, which is not good. This individual worked hard to diet, while staying involved with aerobics. However, much of what she lost was not fat, but muscle. Even though this weight would be considered ideal for her height, her body fat to muscle ratio is too high.

An excellent way to optimize your fat-to-muscle ratio is by getting involved with weight training in addition to the nutrition and cardio. As you will see with the tools provided at www.comptracker.com, you can analyze the thickness of the subcutaneous fat at various areas of the body. The benefit is that you know exactly what your ratios are so you can achieve a healthy fat-to-muscle ratio as well as body weight.

Remember, you are in control and need to make the decision to do something good for yourself. Therefore, now is the time to take that control and fight to live a lean and healthy lifestyle.

6 Simple Breathing Exercise To Deal With Stress

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults.

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.
However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

With all the problems we have — either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self — we will find this simple breathing exercise really beneficial.

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded.

2. Hold on that deep breath for four counts, and then exhale slowly through mouth to a count of eight.

3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times.

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.

6. When you exhales, let the old air out from your chest then from your tummy. So, you are going to be relaxed.

Why You Aren’t Building Muscle

Have you ever asked yourself that question? Have you been going to the gym regularly for months and haven’t been able to put on any serious weight/mass? If you answered yes , it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle or staying skinny. You have to ask yourself these four questions.

  1. Is my diet optimized for building muscle?

It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

2. Should I be using supplements, and when should I be taking them

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements.

3. Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity.

4.Do I get enough rest and recovery time?

When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you’ve got any questions, I’m available on the forum on my site. See links in my bio.