Assisted pistol squat benefits
Benefits of Pistol Squat ExerciseWhether you are facing a similar issue or actively trying to build up leg muscles, you might need some help to get a head start.Personally, I am a big fan of the classic pistol squat exercise. This traditional workout does not require any expert assistance and neither does it involve the use of fitness equipment. Other benefits of pistol squat exercise include:Enhanced Body Balance and StabilityIn contrast to a two-legged squat, the pistol sq…
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How to build muscles
Here are 9 tips that will help you to start to gain muscles in no time at all. These are tips I have personally used and I guarantee they will work for you.Tip 1. Train Under An HourYou should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. Plus, there's no research that says marathon training sessions are better for muscle growth. Focus on k…
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How to do Assisted pullups
Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down.Slowly release to full arm extension. Repeat for the requ…
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High carb food list
Avoid these high-carb foodsSugar: The worst. Soft drinks, candy, juice, sportsdrinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. Wholegrain products are just less bad. Legumes, such as beans and lentils, are high in carbs. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).Margarine: Indust…
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Low carb food list
Low-carb foods listFoods to eatMeat: Any type: Beef, pork, lamb, game, poultry, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass-fed meats. Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines or herring are great. Avoid breading. Eggs: All kinds: Boiled, fried, scrambled, omelets, etc. Preferably organic eggs. Natural fat, high-fat sauces: Using butter and cream for cooking can mak…
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Low carb food
Low carb diets are really popular at the moment and do you know why? They work VERY well! There are lots of different ones to choose from and I’ve come up with my own which I call the easy low carb diet Low carb dieting works for lots of reasons which is why many of the bestselling diets use this approach. They don’t only work by cutting calories either; low carb diets help you lose weight by stabilizing your blood glucose, lowering insulin levels, reducing cravings, and fil…
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High carb food
So, which foods are high in carbs? That’s a good question. There are lots of high carb foods you’ll probably want to avoid if you want to lose weight but here are a few of the main ones…BreadRicePastaBreakfast cerealsPotatoesCutting down on these foods is an easy way to cut calories but, I know, many of you will eat a lot of these foods because they are so common and a big part of many meals that you enjoy.But you have to do the sameBecause no pain no gain
Healthy fats and oil
Healthy Fats and OilsHealthy fats and oils are some of the most calorie–dense foods on the planet.Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly add 135 calories.Avoid processed vegetable oils. Healthy oils include extra virgin olive oil,avocado oil,and coconut oil. BOTTOM LINE:It's important to include healthy fats and oils in your diet, particularly if you're trying to gain weight. Avoid processed vegetable oils and stick…
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Full fat yogurt
Full-Fat YogurtFull-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.There are numerous snacks and healthy weight gaining recipes based on yogurt. Here are a few:•Yogurt and fruit: Combine 1–2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes.•Chocolate peanut butter pudding: Mix 1–2 cups of yogurt with 100% cocoa powder, peanu…
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Whole eggs
Whole EggsEggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats.It's also very important to eat the whole egg, despite the old and incorrect myths about their links to heart disease.In fact, almost all of the beneficial nutrients in eggs are found in the yolkAs long as you do not have an intolerance to eggs, there is really no need to limit your egg consumption. You can easily eat th…
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Cheese
CheeseCheese has been a staple food for centuries.Like dark chocolate, it is high in calories and fats. If you eat it in larger quantities, it is also a very good source of protein.Since cheese is incredibly tasty, you can add it to most dishes and easily add several hundred extra calories.BOTTOM LINE:Cheese is a very good source of protein and is also rich in healthy fats. Add it to meals if you need a calorie and flavor boost.
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What Dark chocolate does....
Dark ChocolateHigh quality dark chocolate provides a ton of antioxidants and health benefits.Most people recommend getting dark chocolate with a cocoa content of 70% or more.Like other high-fat foods, dark chocolate has a very high calorie density. This means it's very easy to obtain many calories from it.Each 100-gram (3.5-ounce) bar has around 600 calories. It is also packed full of micronutrients and health-promoting compounds, including fiber, magnesium and antioxida…
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Cereal bars
Cereal BarsSome of the healthier cereal bars on the market can be a great snack when you are on the go.They are also a good choice before or after a training session, since they tend to contain a mix of slow- and fast-digesting carbs.As with cereals, try to stick to bars made from healthy whole grains. You can also find bars that contain other healthy ingredients, such as dried fruits, nuts or seeds.As a snack or meal on the go, try combining a cereal bar with other protein …
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Healthy careals
Healthy CerealsHealthy cereals can be an excellent source of carbs, calories and healthy nutrients.While you should avoid processed, high-sugar cereals, healthier forms like oatmeal can be a great carb source to add to your diet.Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants .When purchasing cereals, focus on these healthy choices:•Oats•Granola•Multigrains•Bran•Ezekiel avoid cereals with refined grains or added sugar.BOTTOM…
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Avocados
AvocadosAvocados are loaded with healthy fats.Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight.Just one large avocado (200 grams) provides around 322 calories, 29 grams of fat and 17 grams of fiber.Avocados are also high in vitamins, minerals and various beneficial plant compounds.Try adding avocados to your main meals and other dishes such as omelets or sandwiches.BOTTOM LINE:Avocados are full of healthy fats an…
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Whole grain breads
Whole-Grain BreadWhole-grain breads are another good carb source to help you gain weight.You can make some very simple, high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat and cheese.When purchasing bread, aim for natural whole grains and seeded breads. Healthy versions, such as Ezekiel bread, are available in most grocery stores.BOTTOM LINE:Whole grain breads can be effective to gain weight, especially when combined with a good pr…
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Dried fruits
Dried FruitDried fruit is a high-calorie snack that also provides antioxidants and micronutrients.You can obtain many different types of dried fruit.However, they have a very high sugar content and are not ideal for weight loss diets.Nevertheless, this makes them great for gaining weight, especially since they are convenient to eat and also taste great.While many people think fruits lose most of their nutrients when dried, this isn't the case. Dried fruits contain lots …
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Protein supplement
Protein SupplementsTaking protein supplement is a common strategy for athletes and bodybuilders who want to gain weight.Whey protein supplements and "mass gainers" can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.Some people think whey protein is unhealthy or unnatural, but this isn't the case. Whey protein is made from dairy and has actually been shown to improve markers of health and reduce disease…
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Salmon and oily fish
Salmon and Oily FishLike red meat, salmon and oily fish are excellent sources of protein and important healthy fats.Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.Omega-3 fatty acids are very important, providing numerous benefit for your health and also fighting disease .Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. It also provides 34 gram…
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Potatoes and starches
Potatoes and StarchesPotatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.Try to choose one of these healthy sources of starchy carbs:•Quinoa•Oats•Corn•Buckwheat•Potatoes and sweet potatoes•Squash•Winter root vegetables•Beans and legumesNot only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.Glycogen is the predominant fuel source for most sports and ac…
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Red meats
Red MeatsRed meats are probably one of the best muscle-building foods available.Steak, for example, contains around 3 grams of leucine per 6 ounces. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.In addition to this, red meats are one of the best sources of dietary creatine, which is possibly the world's best muscle-building supplement.They also have more calories and fat than leaner meats, helping you take i…
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Nuts and nuts butter
Nuts and Nut ButtersNuts and nut butters are a perfect choice if you're looking to gain weight.Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.Since they are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more.However, make sure you pick 100% nut butters that have …
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What rice gives
RiceRice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat.It is also fairly calorie- dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.When you are on the go or in a rush, two-minute packs of microwavable rice can be easily added t…
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Milk nutrients
MilkMilk has been used as a weight gainer or muscle builder for decades.It provides a good balance of proteins, carbs and fats. It's also a good source of calcium, as well as other vitamins and minerals .For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.Additionally, studies have shown that milk, or whey and casein combi…
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Home made protein smoothies
Homemade Protein SmoothiesDrinking homemade protein smmothies can be a highly nutritious and quick way to gain weight.It's best to make your own smoothies, since commercial versions are often full of sugar and lack nutrients. Making your own will also allow you to vary the flavor and nutrient content.Here are just a few tasty variations you can try. You can combine each with 2 cups (470 ml) of milk or an alternative like almond milk.•Chocolate banana nut shake:Combine 1 …
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Loose weight in just 2-3 weeks
Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.Having one day of the week where you eat…
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