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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, March 27, 2017

Lean Muscle Building Diet Plan

lean muscle building diet
Tired of reading crappy ”do this, eat that articles”? Well this article won’t be the usual yadda yadda article. I will write only things that matter. First thing -  I want you to do is look at your current diet plan. Count how many calories come from fat, protein and carbs. Analyze your diet. Because I will show you how to eat the right way, maybe you won’t even need to change a lot!

This diet will be for those who want to increase lean body mass without gaining too much fat. This can even cut down some percents of your body fat!
Meal 1
7:00 – 30 grams of whey protein with water (drinking with milk will result in more fat in your diet), this will load your body with protein after the night. After some 20-30 minutes you should eat an omlette with bread and juice (try not to drink coffee because it dehydrates your body)
Meal 2
10:00 – one portion of gainer (at least 40 grams of protein), same thing with milk as in breakfast. Eat some fruit with this meal too (bananas, apples or something like that)
Meal 3
13:00 – 150 to 200 grams of lean meat (skinless chicken or tuna) with brown rice and some salad (type of salat depend how many extra fat are you ready to gain with this diet) + big fruit
Meal 4
16:00 – one portion of gainer with creatine. And any type of fast carbs (biscuits, apples …) if workout comes after this meal.
WORKOUT DAY
Meal 5
18:00 – post workout shake (including at least 40 grams of protein). 0.6..0.8 grams of dextrose per 1 kilo of bodyweight. 5 grams of creatine.
Meal 6
19:00 – now we are starting to reduce the carbs because it is evening, body wont be able to burn them before sleep – extra fat. So skinless chicken or tuna (other lean beef will do the job too) some brown rice and veggies.
Meal 7
22:00 – 30 grams of protein but now only and ONLY with water.
Meal 8
xx.xx – you can take casein protein right before you go to sleep, this way you will feed you muscles all night and wont wake up so hungry.

This is just and example (working example though) of and muscle building diet. You can eat pasta sometimes instead of rice (pasta stacks up more fat). You can vary with this diet but stick to the high protein intake.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


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Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



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Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

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