Almost everyone wants to be able to show off their strong abs, but building a six pack is not necessarily going to be easy. It requires hard work, discipline, and motivation. Additionally, there are so many different opinions out there about the types of exercises that you need to do in order to sculpt yourself a perfect set of abs, so it can be extremely difficult to figure out which type of workout can work best for you. However, there is science behind the exercises that actually work and there are general guidelines that should apply to any successful ab workout.
Work All of Your Muscles
In order to build muscles in your abdomen, you will first need to get rid of the fat there. To burn fat, you need to contract as many muscles as possible because contracting your muscles takes a lot of energy, which will help you burn fat. Additionally, resistance training can cause damage to parts of your muscles and it takes even more energy to repair this damage. A single strength training session can give your metabolism a boost that lasts for over a day. You should also remember to exercise your lower body in order to burn up more fat.
It may seem unnecessary to do lower body workouts for your abs since your abs are in your upper body, but the whole idea is to burn as much fat as possible so that your abs look more pronounced. By focusing on the lower half of your body, you can actually burn up more calories than you would when working out your upper body because you have more muscles around your legs and the more muscles you contract, the more energy to burn. Once you notice that your fat around your abdomen is starting to go away, you can start to focus on strengthening your core. Until then, exercise every single muscle in your body.
Fix Up Your Diet
You may think that simply exercising in the gym will magically produce a six pack, but you need to work hard in the kitchen as well. Any relatively healthy diet will probably do the trick as long as you are disciplined about following it. You will need smaller meals in order to make sure that you are burning more calories than you consume. You also need to avoid processed ingredients and added sugars, which will just lead to weight gain. You will definitely want to focus on finding a couple of good sources of protein because you need protein in order to build up your muscles.
Remember that protein does not just come from animal products. While certain types of meat will definitely provide you with many of the necessary nutrients for strengthening your abs and enhancing your metabolism, you also need to get your daily dose of fruits and vegetables. If you can, you should choose plants that also have protein including spinach, broccoli, and beans. Plants with fibers and antioxidants are also helpful because they can also boost your metabolism and make your workouts less painful. When you are eating animal products, try to stick to fish and chicken, which tend to be less fatty and healthier than beef, pork, and dairy.
Crunches and sit-ups are obviously important if you want to get strong abs, but too many men seem to think that they are the key to a six pack when they actually just allow you to flex your lower spine. The truth is that they will not necessary strengthen your core. In fact, they will do very little for you if you do not do any other type of core strengthening exercises. True core strengthening exercises will focus on the same muscles that crunches do, but they will also strengthen the muscles in your waist, hips, and lower back. These exercises will help you stabilize your spine and they include mountain climbers, rollouts, hollow body holds, and other exercises that allow you transfer energy from your lower body to your upper body.
Even pushups can help to strengthen your core a little bit. However, planks are probably going to be your most important workout. You will find that these exercises will provide you a strong core that helps with exercises that might seem somewhat unrelated to your core. For example, men with a strong core find that they have an easier time lifting heavier weights and doing squats. Therefore, if a six pack is not your end goal, abs should still be part of the picture for any sort of strength training that you are engaging in.
Work Groups of Muscles with One Exercise
It can be hard to bring your abs out. However, you still want fast results and you do not want to give up just because you had to spend more time than you were willing to at the gym. Therefore, you should consider workout strategies that can save you some time and still get you good results. You should do exercises that work groups of muscles at once and, while those muscles are recovering, try working a completely different set of muscles in order to eliminate your rest time. One study suggests that these strategies make your workouts almost 50% shorter, but they still help you achieve the same gains. You should obviously focus on your core, but other muscles are also important for when you want to burn up energy in order to get rid of your belly fat.
You can always talk to a professional about finding ways to sculpt yourself a perfect set of abs, but as long as you follow the general guidelines for ab workouts, you can probably even do it yourself. Exercise apps and videos can show you exactly what you need to do. If you want more help, then you can even try to find a personal trainer to motivate you and to help you come up with a good achievable goal. Eventually, you should start to see your abs becoming more and more pronounced.
As we age, many areas of our bodies change. Whether it is the elasticity of our skin, our inability to keep a few extra pounds off, or our overall appearance in general, our bodies do, in fact, change.
That’s okay, though. It’s okay because I have a few extra things you can do to improve yourself, and to make yourself look younger.
In this article, I’ll be telling you what exercises and what training techniques you can do to make yourself look younger. Most of these exercises and training techniques can be done at home. The others that can’t be done at home can be done locally, outdoors or indoors, you just have to pick your place.
Let’s get started with exercises and then we’ll transition into training techniques.
All of the following exercises should be performed at least once daily. If you’d like, you can incorporate a rest day once a week, but try your best to fit as many of these into your schedule as possible.
The hip flexor exercise is a spectacular exercise to get those joints in your pelvic area to start moving. Plus, this exercise allows your muscles to release some tension while also increasing your ability to be flexible.
The hip flexor goes as follows:
Lunge forward with one of your legs and drop the other legs knee to the ground slowly. If you do this correctly, your right leg will be planted on the ground at a 90 degree angle, while your left legs knee is planted on the ground and your left foot is relaxing on the ground upwards. Or vise versa. Look up visuals if you need to.
After you’re into this position, make sure your torso is nice and straight. Then, put some effort and weight onto the right foot while pressing the weight from your hips forward. Put your hands on your right knee if you have to.
After a few seconds, you’ll start to feel the stretching take place. Hold this for at least 30 seconds. Then, do the other hip.
If you need extra support, buy a yoga matt to help you out with balance and pressure.
This stretch is best when standing facing a wall. Get into the recommended position and raise one of your arms to the same height as your shoulder. Make sure it’s straight, and then slowly move it to as far behind your back as you can, as if it’s perpendicular to your body.
Seeing as you’re currently facing a wall, make sure that your forearm is pressed against the wall for the most reliable stretch. This is when you’ll rotate your torso away from the wall. You should feel the stretch right about now, hold this for approximately 30 seconds, and then repeat the other arm.
Lower Back Rotational Stretch
This stretch is going to require you to start by lying on your back. Lie with your face staring up at the ceiling, place your legs straight out, and spread your arms out to each side. Remember, if you need a picture reference, just look one up on Google.
Then, you’re going to lift your right knee up towards your chest, turn it towards the left side of your body, and straighten your leg out. Rotate your head to the right side of your body and hold it for approximately 30 seconds. Repeat on the opposite side afterwards.
King Cobra Stretch
This stretch requires you to start lying face down. You’re going to then plant your hands near your shoulders, and slide one knee up and to the side. Push your upper body upwards by digging the palms of your hands into the ground. Turn your head to one side and hold the stretch for approximately 30 seconds, and then repeat on the opposite side of the body.
Now, I’m going to give you a few training techniques to do along with your exercises and stretches. You don’t have to do these every day, but it would be best to do at least one once a day to keep up with looking young and healthy.
Banishing Man Boobs
No one likes having man boobs. And unfortunately, man boobs are simply a result of putting on an extra few pounds; Man boobs are where that extra fat tends to linger.
There’s now a solution to the man boob problem, though. All you have to do is add what’s known as tough intervals to your workouts, and you’ll be in tip top shape. Plus, tough intervals continue to burn calories for hours after you’ve stopped working out.
The proper way to really get rid of those man boobs with tough intervals is to pick a cardio exercise or activity, and do a minute of that exercise or activity, then allow yourself to recover for a minute. Keep doing this for approximately 20 minutes per day and you’ll be in the clear for man boobs.
Make sure that your first round of sprints is only about 80% effort. Then, as the rounds progress, so should your effort. It’s tough, but you can fight through the pain.
Preventing a Hunch
If you have a job that allows you to be hunched over for a few hours, whether it be at your desk or driving a car, you need to adopt mechanisms to get rid of the pesky habit.
Think about it this way, the more you hunch, the more you’re hurting yourself. Your back muscles become weaker and your chest becomes tighter. This, in turn, makes you want to hunch over even more.
Instead of allowing yourself to be lazy and hunch over, help your posture out by working out your upper back more. The stronger it is, the less it will want to go into the hunching position. It’s as simple as doing a wall slide, really. Check the diagrams out on Google if you need to.
Remember, when using training techniques, you can’t go soft. You have to give it your all, and make sure you work out every muscle in your body at least once a week.
Think about it this way, the older you get, the more muscle mass you lose. If you continue to give it your all, you’ll end up losing less muscle mass. If you’re not a huge gym guy, try using the following routine once a day:
- Bicycle crunches
Do approximately 20 of each per day and you’ll have your routine in place.
By Jenny Lyn
1. Split-Squat Curl
Squats on exercise that everybody should be regularly including in their exercise routine, however if you’re someone that does do this exercise on a regular basis it can get stale after a while. This is why introducing new types of variations of any type of exercise is integral to maintaining interest in fitness, such as is the case with this particular variation.
To do this exercise you’re going to need a pair of dumbbells, a weight bench or chair, and a good pair sneakers. This exercise is not only going to work the legs primarily as which is the case in nutritional squat, but is really going to test your stabilizing muscles and additionally if the arms a burn as well.
Began doing this exercise with one leg planted firmly on the grounds, with the other one lane on top of the bench or chair, with dumbbells in each hand. Perform this exercise like you would your average split-squat, however on the way back up tried to perform a curl as well.
Being able to do this exercise requires a tremendous amounts of core strength, core balance, and coordination between your muscle groups and nervous system, as you are performing one compound exercise while doing one isolation exercise simultaneously.
This is the perfect exercise to do when you just want to throw in your headphones and crank up the beat to go all out. This is an exercise which is really going to help you burn a tremendous amount of calories in a short period of time, as it is tremendously demanding on the legs and lower body.
To do this exercise, you need a resistance band and some type of anchor to where you will be attaching the resistance band two. You then take one end of the resistance band and put your foot through it while putting your foot through the handle at the opposite end.
You can probably figure out what to do from here as you just put yourself in a sort of push a position to wear you are supporting your weight on your hands and arms while using your legs to perform the exercise.
This type of exercise is different than the ones you traditionally do as well as far as weight training is concerned, as this is your typical burnout type of exercise. This is one you want to say if tours the end of your routine, where you perform it until exhaustion.
3. Bosu Pushup
The push-up is another exercise which can become very stale extremely fast, as it is one of the first exercises were introduced you as a child. With that being said, it is still one of the best types of exercises out there which we can do, a compound exercise that works virtually the entire upper body and is a good Cal burner as well.
Making modifications such as doing a bow sue push-up can greatly increase the difficulty of this type of exercise, and in turn can provide the individual with great results. Adding a bosu ball to this type of exercise adds an element to it which makes it more difficult on our core stabilizing muscles, and in turn makes the exercise itself more difficult.
Most teams out there are going to have at least a bosu ball or two lying around, so this exercise is one that can easily be added to any routine.
The name along makes this type of exercise one that’s isn’t too enticing, however it is one of the best exercise is out there which we can do. The burpeee does a great job of incorporating multiple exercises all into one, which works of virtually every muscle group in the body.
If you’re not familiar with how to do this exercise, it is typically done by starting in a standing position, dropping down to the floor in a push-up position, and jumping back up into the standing position. This is a great exercise because it targets the back, legs, shoulders, chest, biceps, triceps, and virtually every muscle group we target during exercise.
This is another exercise that you want to be doing at the end of your routine, as you get the best benefit from doing as many repetitions as you can to exhaustion.
Getting to know the product
Protocol is a BCAA supplement created by the company Genomyx. BCAA means Branched Chain Amino Acids and they’re the building blocks of protein. With this, BCAAs are able to heighten the synthesis of protein, recuperation of muscles, and stamina during training sessions. BCAAs have also been to decrease body fat for a leaner physique.
What are the components?
Below are the components present in the supplement’s formulation:
L-Leucine (3.25g) – It is the most essential BCAA for developing muscles since it sets off the MTOR passageway and begins the fusion of proteins.
Beta Alanine (1.5g) – This amino acid is one of those that are widely researched. It is a common ingredient in many BCAA supplement because of the efficacy of this amino acid.
L-Carnitine –L-Tartrate (1g) – This ingredient is involved in the supplement’s formula in order to help the muscles with recuperation after going through an intense training. This component is also said to help in the breakdown of fatty acids. Its main contribution in Protocol’s formula is that it helps users with muscle recovery.
Agmatine Sulfate (250mg) – A by-product of Arginine, Agmatine Sulfate is said to aid in the production of muscle pumps. It is also touted that this ingredient helps with recovery and the delivery of essential nutrients to the muscles. In addition, this component is said to be useful when it comes to alleviating pain.
What about the taste?
Genomyx comes in cherry flavor. Unfortunately, there are no other flavors offered. Nonetheless, the cherry flavor of Protocol is amazing. This is good news considering many BCAA powders don’t taste very good. While its flavor is good enough, other customers would want to have a variety.
Does it mix well?
Another good thing about Protocol is that it combines well, except for Leucine. However, other Leucine in other supplements seems to be doing great when it comes to their mixing capacities.
Is it effectual?
This particular BCAA supplement is actually effective especially when it comes to muscle recovery. Some customers feel that after going through intense workouts with their muscles sore, this supplement was able to help them recover. Some users also report improvement when it comes to muscle development. Thus, it seems that Protocol can help users achieve their fitness goals with stronger muscles and leaner physique with the ability to recuperate more quickly.
What’s the price?
This particular BCAA supplement is sold at around $20. If you research further, you may find better deals online where you can purchase Protocol for as low as $18. Since the production of this supplement was stopped and was replaced with a new version, you can get the new one at $30. The price is just right and it’s certainly worth it especially if you have sore muscles. Protocol is great for muscle recovery and it really delivers.
What’s the real deal?
Genomyx’s Protocol is a must try. Though it is only available in one flavor, its cherry flavor tastes great, which is a relief because many powder supplements are quite dull when it comes to flavoring. The mixing capacity is also good except for the Leucine. In general, you can expect Genomyx’s new supplement in the form of Protocol to give you the results you’re seeking for in terms of muscle growth and recovery. There are positive customer reviews to prove that. Of course, there are negative feedbacks as well, but we can only attribute that to the fact that supplements work differently depending on the person using them.
What are the product features?
It helps with muscle recuperation.
It aids in the improvement of stamina.
The price is reasonable.
It helps with getting rid of muscle pains the following morning after an intense workout.
There are decent components involved.
However, the original version of Genomyx’s Protocol has been discontinued replaced with a new one. It also has only one flavor. The leucine in the supplement does not combine very well.
One of the most frustrating things that can happen to you during your fitness were weightlifting career is getting to the point where one muscle group or body part is holding back from progressing in other areas.
Some of us do everything in our power as far as our nutrition is concerned our sleep schedules concerned and of course or fitness regimen is concerned however there still seems to be that one body part that lags behind the rest.
While it can be discouraging to train these types of muscle groups as you’re not going to be able to move as much weight as you could if you were to train others, it is a necessary evil that you must confront and take care of. Here are some tips and how to do so which can help you get over that hump.
1. Train Multiple Times a Week
Many of us have fallen victim to this belief that each day of the week should be dedicated to a particular muscle group in order for us to gain the best physique in the most efficient manner. While looking at this in a vacuum it may seem to be the case however if you’re reading this article you already are more deficient in one area than another.
If this is the case you should be training the area that you are lacking in not once a week but multiple times a week. This is definitely something that you should consider doing as our muscles only need 48 hours to fully recover and repaired the damage done from prior routine.
This means that if say you’re weak area is the posterior deltoids which is the case in many people and you should be planning to hit this a muscle group on Monday and again later on in the week. Doing so isn’t going to put the muscle at any further risk of damage, just make sure to give yourself at least two days of rest in between sessions.
2. Variation is Key
When it comes to our routine many of us alike getting into a routine and sticking to it hence the name. It can be really easy to get your routine down head to the gym and go on autopilot for an hour and 1/2 and be done with your workout before you knew what hit you.
If this is the case then you should really consider switching things up a little bits and not even necessarily in the exercises that you’re doing. Just switching the order in which you perform these exercises can be variation enough to cause the changes you’re looking for.
Dole is important to keep in mind that you’re going to have the most energy and stamina at the start of your exercise which is progressively going to diminish as you go for it. A common example here is when people train their shoulders they tend to do all of the anterior delta would work in the beginning of their routine.
This is because many pressing exercises that are popular and shoulder routines are done primarily whiff of this head of the shoulder which is the one that can move the most weight. No one really likes primarily targeting the posterior deltoid as it’s generally weaker and can’t move as much weight and is usually an exercise saved for the end of one’s routine.
Switching things up here in focusing more on the posterior deltoid at the beginning of your workout can help you to further develop that muscle more and more often than not help to restore a better balance in your shoulder as well.
3. Go Heavier and Use Supersets
Another thing that many of us fall victim of doing is sticking to your typical 3×10 routines, or your 4×8. Lead any other exercise your body begins to adapt to this overtime which leads to diminishing returns.
A way to get around the stunted growth is to instead lift heavier at the beginning of your exercise with less repetitions and following it that up with Supersets to work yourself to exhaustion. This is going to both encourage hypertrophy in the muscles and improve stamina, both of which should help you in seeing the changes you’re looking for.
When it comes to making a complete all encompassing workout routine, core exercises are usually the ones that are forgotten. Core exercises seem silly, and we definitely see the least results from them.
As we know, we can’t selectively remove fat so what is the point of doing them if they don’t result in that 6 pack we all desire?
While the results from core exercises may not be too visible to the naked eye, having a strong and stable core will help you with perform better is all areas of your routine and other activities as well.
Having a strong core will not only help you lift more weight and generally do better performance wise in other routines because these exercises stabilize your spine.
Without strong core muscles, you wouldn’t be able to lift these weights and would topple over when trying to do certain exercises.
With that being said, here are some core exercises that everyone should include in their routine:
Abdominal Extension or Stretch
This is a common exercise made famous lately by a piece of equipment called an ab roller, workout wheel or some other variation. This exercise can be done with any piece of equipment that lets you extend in such a way.
To do this exercise, kneel down on a flat surface and place your hands close grip on whatever device you are using. Place the device directly in front of your knees, flush up to your body.
Take the device and extend outward on the floor as far as you can go, and recoil yourself rolling slowly backwards again towards your knees.
Repeat this exercise a total of 30-40 times or 3-4 sets of 10 repetitions each to get the most benefit.
Barbell Side Bend
This is a really easy, effective exercise especially if you are a beginner or just don’t want to invest a lot of time in to your workout.
To start, begin in a standing position, with knees slightly bent and shoulder width apart.
Second, take an olympic straightbar(45lbs) and lie it straight across your back so that the bar is parallel to the floor.
Third, hold the bar on your back with your hands positioned on the bar, and adjust the grip to where it is comfortable
Third, you are just going to tilt your hips to one side, either right or left, moving the bar to a position where it is becoming almost perpendicular to the floor.
Fourth go back to the neutral position(standing straight up) and repeat the same movement in the opposite direction.
Do this exercise on each side of your body 30 times, for a total of 60 reps in 3 sets overall.
Abdominal Plate Twist
This is another relatively simple exercise that pretty much anyone can do to strengthen their core. Abdominal plate twists involve mainly the obliques which help to maintain our balance and stability.
This exercise is great because it only requires one piece of equipment, which means you can do it anywhere, there is no excuse not to!
To do this exercise, simply sit on a flat surface, preferably on the ground or a mat.
Second, pickup an appropriate weight which will be 25-35lbs for most men.
Third take the weight and twist using your waist from side to side.
Repeat this exercise as many times as you can. This is one of these exercises where it is possible to do upwards of 50 reps per set so push yourself hard here.
This exercise is great to help improve core strength, and will help you with everyday tasks as well like rearranging furniture, doing yard work or anything that involves picking up and moving things around.
Stiffed Leg Deadlift
This exercise is a variation of the deadlift, except the difference here is that you want to keep your legs straight as possible, allowing this exercise to target your lower back mainly.
To do this exercise, you are going to want to choose a straight bar, and use less weight than you would during a normal dead lift. Remember, you are trying to get little to no help from your legs here, so don’t hurt yourself by trying to lift too much.
Starting by having the bar at the floor, and lift it up slowly keeping it as close to your shins as possible. Pivot only at the waist to ensure that your back is doing the work and not your legs.
Getting bigger and stronger from going to the gym is great, but in doing so you can lose some of your athleticism as well, as far as your agility, quickness, and even stamina are concerned. Lifting heavy amounts of weights in short repetitions is great if your goal is to become stronger, however it has its limits when it comes to performance in sports.
If you want to improve how you play in semi professional leagues, amateur leagues, to or even just among your friends on the weekend, you need to train differently to do so. Training for sport relies more so on compound movements and frequency of doing so, much more so than isolation and low repetitions like you would in strength training.
Here Is What You Need to Know About Training Specifically for Sports
1-Focus on Full Body Movements
A huge mistake many people make in trying to train for sport, is that the focus on isolation exercises when they should be focusing more so on compound movements which involve the entire body. Virtually every movement you make in any sport requires their recruitment of multiple muscle groups, and in some cases the entire body.
This is why your routine should revolve mainly around these compound exercises, as they are going to closely mirror the same types of movements and things you would be doing within a game or competition.
2-Flexibility and Recovery Need to Be Priorities
If you’re someone that frequents a gym, chances are that you’re not going to see too many guys around the resistance equipment, Bosu balls, or foam rollers. Many men in particular too focused on jumping right into weight training and lifting the big weights, as they think this is going to be the best way to improve their performance.
The problem with this line of thinking is that you could only get to a certain point where you’re frame is holding the right amount of weight. This is going to vary from person to person and even among people who are the same heights depending on the type of body that you have.
The issue here is that once you have a certain point the more muscle you put on them all it’s going to hinder you as far as your quickness to and flexibility are concerned which can really be detrimental depending on type of sport you’re training for.
3-Use Resistance Bands
As mentioned prior, men tend to avoid resistance pans and other similar types of equipment as they’re not the best when it comes to putting on muscle mass. With that being said they should be a part of your routine because of other reasons.
First using resistance bands is a great way to one yourself up through stretching, and potentially prevent injury during exercise. In addition to that using resistance bands as opposed to using free weights for example can provide you with a varying form of resistance throughout the exercise, which can benefit the user by stressing the muscle in a different manner.
4-Treat Every Muscle Group Equally
One of the worst things you can do if your an athlete is to over train one area of your body, while neglecting another. Not only is this going to cause an imbalance in your strength, but can have adverse affects in terms of affecting your posture and your biomechanics.
More often than not we think first and foremost of someone who has enormous arms and upper body while neglecting their legs, however depending on the sport this condition can vary. For example if you’re someone who is on a rowing team, you’re probably going to have a much stronger back then you are a strong chest.
For this reason you would want your routine to revolve mainly around developing this week the area of your body as opposed to further developing an area of strength.
This is an extremely important concept that many people need to know because of how adversely can affect their performance. Even someone who just plays sports for farm can be negatively affected in this manner, which is very commonly seen in things like shoulder imbalances.
Is important to remember that doing any type of sport for prolonged periods time is going to cause muscle imbalance is in some way or another, and that you need to be aware of this potential problem from the get go. Make sure to focus your training routine on reducing these potential imbalances down the line.
Now that summer is over, it is that time of year again where we should be eating an excess of calories if we’re weight training and looking to put on muscle mass. Many people make the mistake of eating of wrong types of foods this time of year which inevitably ends up in them putting on more fat than muscle.
Balancing your diet and eating enough calories to put on muscle mass while at the same time not getting fatter is difficult but not impossible. With that being said requires the right amount of dedication in both your exercise routine in your diet.
Here Are the Most Effective Ways to Bulk Up During the Fall and Winter
1-Eat More Clean Calories
The first thing you have to do to going to put on any more muscle mass is to eat at a caloric surplus. You don’t eat more food your body isn’t going to be able to synthesize more muscle tissue and you’ll be putting all of that effort for no reason.
When you’re trying to put on more muscle mass the most important macronutrient is protein. Most of us know this however many of us are under the false impression that we can eat garbage foods during bulking season and get away with it.
If you’re really serious about putting on is much muscle mass as you can without getting fat in the process is well, you have to choose foods that have a good amount of lean protein in them. This means having foods like hamburgers, steaks, pork belly and other similar foods which are also high in fat are ones we want to have on rare occasion.
Our diet should instead consist mainly of foods like grilled chicken, ground turkey, grilled salmon and other similar foods. Not only is the source of the protein important, but the preparation as well. That’s why you want to stick grilled chicken as opposed to chicken parmigiana, fried chicken and other methods preparation which add fats back into the dish.
2-Don’t Avoid All Carbohydrates
Another common mistake many people make them bulking season is eliminating carbohydrates altogether from their diet. While eating an excess of carbohydrates is quick path to getting fat, properly utilizing them can really help you in putting on more muscle mass.
For example, simple carbohydrates and usually frowned upon by many dietitians and nutritionists as far as weight loss is concerned. This is because these foods contain simple sugars which are more easily absorbed by the body as they need to be broken down only a little bit if at all.
If we were to eat the simple carbohydrates prior to exercise however it can give us good energy boost to get us going, and in turn we can get more out of our work out. These types of sugars drive glycogen to the muscles giving them a greater supply of energy.
Complex carbohydrates on the other hand like brown rice, whole oats, and sweet potatoes are great foods to eat earlier on in the day breakfast and lunch. This is because these foods take longer for the body to break down, and thus they give us a more steady supply of energy throughout the day.
3-Don’t Cut Out Cardio
A huge mistake people make during bulking season is that they cut out cardio completely from their routine. This is because of the belief that doing so was going to cut down on their gains which is not only untrue, but can hurt their progression in the long run.
This is because of one of the major benefits of cardiovascular exercise, that being an improvement in the delivery of blood and nutrients within the blood throughout the body. This of course includes our skeletal muscles and in doing so helps us to put on muscle faster by decreasing recovery time needed after exercise and allowing you to do more reps during exercise.
But that being said you don’t want to go overboard either, so you want to shoot for about two or three cardio sessions per week, approximately 30 minutes per session. Doing so will still provide you with the metabolism boosting benefits without hurting your gains in the process.
At a Glance
1285 Muscle is a muscle-building product that claims to make a huge difference in the bodybuilding universe. It is a given that the supplement makes lots of assertions about its effectiveness, but the question remains – does it really work the way it’s claimed to? Let’s find out.
1285 Muscle touts to achieve the following gains:
Reduced body fat
Quicker recuperation post-training
Boosted energy levels
More efficient protein synthesis for larger muscles
Based on the info on the official page, building muscles rely heavily on nitric oxide. This amino acid soothes the blood vessel walls, so that they expand. When they do, blood flow increases. Aside from better circulation of blood, more oxygen and nutrients are also efficiently transported to the muscles, which then results to increased muscle mass.
What are the Components?
There are Calcium, Folate, L-Taurine, Vitamin C, Lovage, and L-Citrulline in the supplement’s formula. It is baffling that 1285 Muscle doesn’t have L-Arginine, especially since it is the one ingredient known to increase the production of nitric oxide in the body. However, other sites state that 1285 Muscle does include L-Arginine.
The product has natural components. But it’s only accessible through a 2-week free trial. Also, it doesn’t also have many feedbacks online.
Price & Purchase
As mentioned, 1285 Muscle is available via a free trial, which lasts two weeks. First, you’ll pay for the shipping fee only to get a full package of the product that can last for a month. If you don’t cancel the trial within two weeks, you will be charged for the full amount, which is $90. In this case, it is important to read the Terms & Conditions page.
Place to Purchase
You can get the supplement directly through its official site. First, you get the free trial offer, pay for the shipping charge, and wait for it. Once delivered, you can try using it within two weeks. If you don’t cancel within that period, they will charge you for the full price, which is $90. You will also get a recurring shipment every month with your credit card getting billed for $90 for every delivery. The predicament is that even when customers try to cancel their enrollment, they find it hard to do so.
While 1285 Muscle contains ingredients that are widely used in bodybuilding supplements, the lack of information is an issue for most customers. For instance, there’s no dosage of each of the ingredient, so it’s hard to gauge the effectiveness of the product, and even its side effects. Customers rely on such info to be able to make an informed decision. Plus, the supplement is only accessible to free trial, which other users would find inconvenient since this automatically enrolls you to an autoship plan.
About Ripped Muscle X
Ripped Muscle X claims to be a muscle building supplement that can help users get ripped muscles, lose weight, obtain strength, increase energy, and enhance libido. This particular supplement is only accessible through online purchase. As of this writing, it is not revealed who the manufacturer of this supplement is.
Based on the assertions made on the official site, Ripped Muscle X can increase your energy levels and endurance. Aside from these benefits, you will also notice that your body continues to develop as you continue using Ripped Muscle X. The company behind Ripped Muscle X also makes other claims about what this supplement can do. It is said that this product can also be useful in terms of weight loss. The weight loss result that can be provided by Ripped Muscle X is also fast and easy, as claimed by the information posted on the site. Moreover, the supplement is developed in a way that brings out results more instantly. It boosts energy levels to fuel your workouts and decreases body fat by accelerating your metabolism and digestion sans the adverse reactions.
The official site where it is available does not give elaborate information on what the components are in Ripped Muscle X. But thanks to research, the ingredients of the supplement are as follows:
L-Arginine and L-Citrulline – these amino acids are connected to Nitric Oxide, which helps in increasing blood flow, particularly to muscles during training and recuperation periods. Greater blood circulation also means better sexual functions.
Acai Berry – it is said to boost the user’s energy levels, as well as improve digestive functions and immune system.
Beta-Alanine – this is an amino acid that is intended for increasing energy levels and helping with muscular exhaustion, which delivers greater outcomes.
Zinc – this is said to be ideal to help in muscle growth and repair.
Creatine Citrate – this aids in giving great muscle functions during training. It also activates further muscle development.
Green Tea – this is a potent antioxidant, which can fight off free radicals.
It is important to note that this ingredient list did not come from its official site.
The primary components in Ripped Muscle X are intended for delivering enhanced oxygen and blood flow to the muscles.
Ripped Muscle X is said to help you fuel your training and enhance the body’s mechanism to recuperate.
The components we think are present in Ripped Muscle X are known in the workout industry and have the potential to deliver positive results.
The official site says there’s a free trial available.
On the other hand, we didn’t find a lot of user feedbacks discussing Ripped Muscle X’s effectiveness.
The components we think Ripped Muscle X contains are not dangerous. They’re usually the ingredients used in products like this one. However, the official site where Ripped Muscle X is available doesn’t have a list of components, so technically we’re not sure of what it really contains. In this case, it’s hard to measure the possible side effects if we don’t know the components it has in its formula.
This particular supplement doesn’t have any remarkable precautions, just the usual ones. Ripped Muscle X must be used by those 18 and above. It’s not ideal for women who are expecting or nursing. Due to the possibility of being added with banned substances, athletes in NCAA or other huge sports must not use the product to avoid its risks.
It is advised that you speak with your doctor first prior to using this product. Also, if you have any re-existing conditions and is taking medications for it, it’s best to see your doctor.
Ripped Muscle X is only available through a 14-day free trial, in which you will be charged for the shipping charge only. However, failure to cancel your registration will result to your enrollment to their autoship program, which means you will continue receiving a fresh supply of Ripped Muscle X per month. With this, your credit card will be billed $87.63 for every monthly delivery.
Moreover, the company only gives you 14 days to try Ripped Muscle X when its official site says that it takes about three months to notice any significant results.
Nowadays there are so many products that claim to increase muscle growth and restoration, as well as help with energy boosting and endurance during training while the body’s mechanism to burn fat is also heightened. Ripped Muscle X claims the same benefits. However it’s hard to weigh its potential because there’s no product label available.