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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.

Sunday, November 27, 2016

Tips on How to Gain Weight Fast

gain weight fast

Those who never need to gain weight never seem to understand what the problem is. They simply think that if you eat more junk food, and do less exercise, you will gain weight. For some people, this is true, but for others who have a high metabolism, this isn’t quite the case. Unfortunately, for those who can gain weight in this fashion, the weight gained is very unhealthy.

Tip #1 – Gain Weight Fast with the Right Foods

Most people who have trouble gaining weight simply are not eating the right foods. They think that they can load up on hydrogenated fats or trans fats to gain weight, because this causes weight gain for those who are at their normal weight, or overweight.

In fact, you do need fats to gain weight – but you need the right fats. These fats are found in eggs, animal fats, coconut oil, dairy products such as butter and cheese, and in essential oils. Be very careful of the fats that you are consuming. Also make sure that your diet is full of protein and fiber, as these are essential for building muscle, which is the best weight to gain.

Tip #2 – Gain Weight Fast by Eating Often Enough

Whether you are trying to lose weight or gain weight, you must fuel your body with food. Experts have agreed that you should never allow yourself to feel really hungry. To avoid this, you need to eat every two to three hours, but you don’t need to eat full meals that often. Instead, eat a full meal, and then a few hours later, eat a healthy snack that is full of protein and alternate back and forth in that manner from the time you awake in the morning, to the time that you go to bed at night.

Tip #3 – Gain Weight Fast with the Right Exercise

If you are underweight, you cannot realistically expect to gain weight by sitting around. You need to exercise to build your muscles, as this is what gives you healthy weight. The workouts that you should be doing should be for the purpose of strengthening the muscles, as opposed to burning calories. While you need aerobic exercise for a strong heart, this typically burns a lot of calories, so you may want to limit that activity while you are trying to gain weight.

Instead, you should be doing strength training exercise. This is the type of exercise the builds muscle, and it is essentially resistance exercises that you require, such as weight lifting, or working with resistance bands.

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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.

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.

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.