How to gain lean muscle mass 

Man Carrying Barbel
Weight lifter | www.pexels.com

If you have not yet set a fitness goal for yourself in 2018, now is the time.  What are your priorities? Are you looking to lose weight for summer, gain strength, build mass, or improve your diet?  Any of these are good steps towards improving your overall health and keeping you out of the dreaded doctors office. What ever goal suits you at this point in time, remember to start small and set manageable goals that will give you the best chance for success.  If your goal is to gain lean muscle mass, check out this article from Men’s Fitness.  I’ve also shared a similar, personal success story in previous blog that you can access here.  The advice in the article is a simple approach that will give you results, but you’ll need to remain disciplined and patient.

Here are some key components for lean mass gains:

  1. Diet: wholefoods, good ratio of protein/carbs/fat
  2. Small caloric surplus
  3. Cardio
  4. Slightly reduce your calorie in-take for small periods of time
  5. Keep lifting heavy
  6. Focus on compound lifts
  7. Avoid binging
  8. Do HIIT training
  9. Minimize alcohol
  10. Use creatine
  11. Protein shakes, as needed
  12. Consume carbs around your workout

What are your thoughts? Please leave a comment below or start your own discussion at forum.salusupdate.com.  Also, visit www.salusupdate.com for the latest health headlines from around the world.

Source: 15 Ways to Gain Lean Muscle Mass While Staying Ripped | Men’s Fitness

Beginner at the gym? Avoid these mistakes.

You have made a decision to improve your health in 2018. Motivation is high and now you are working on building your discipline skill set to carry you though to achieving your goal (read Motivation vs. Discipline post).  There are many ways to integrate fitness into your normal routine from home workouts, various outdoor activities, or becoming a member at your local gym.  If you have chosen the latter, check out this article by Muscle & Fitness about the worst rookie mistakes you can make in the gym.   Here is the quick rundown on what to avoid:

  1. Following the Routines of the Pros
  2. Skipping the Warmup
  3. Avoiding the Basics
  4. Going Too Heavy, Too Soon
  5. Overtraining
  6. Training What’s Fun, Ignoring What’s Not
  7. Picking the Wrong Partner
  8. Being Impatient

What are your thoughts? Please leave a comment below or start your own discussion at forum.salusupdate.com.  Also, visit www.salusupdate.com for the latest health headlines from around the world.

Source: The Worst Rookie Mistakes a Beginner Can Make at the Gym | Muscle & Fitness

Motivation vs. Discipline

A new year. A new start. A concept many people believe.  Although, I have never understood why January 1st carries such a deep association to change and improvement as opposed to any other random date.  A change for the better can begin at any time if you have the motivation.  Or, is it more discipline that you need?  An article from breakingmuscle.com directs the spotlight on motivation vs discipline.  Motivation – a reason or reasons for acting or behaving in a particular way. Discipline – train oneself to do something in a controlled and habitual way.  From these simple definitions it is apparent that one behavior tends to be sporadic, or short-term, moments while that other seeks consistence.  Motivation can burn within a person almost instantaneously resulting from an experience or observation, good or bad, but can then soon smolder.  Discipline is the true grit that takes a spontaneous burst of motivational fire that is within you and keep you on track to achieve a new goal.

Discipline is a trait that can be learned, but will most likely be challenging in the beginning.  The first step, as mentioned in previous Salus Update Blog posts, is to start small.  Do not set yourself up for failure by taking on too much, too fast.  Second, set realistic and achievable goals, write them down and keep them in a place where you’ll see them often. Lastly, ensure it is meaningful to you and remind yourself why it’s important to you to achieve the particular goal.

Of course, both motivation and discipline are important. The key is understanding the differences between the two in order to give you the best chance to succeed.

What are your thoughts? Please leave a comment below or start your own discussion at forum.salusupdate.com.  Also, visit www.salusupdate.com for the latest health headlines from around the world.

Source: You Don’t Need Motivation, You Need Discipline | Breaking Muscle

Recurrent concussions are down in high school sports

I played competitive youth football, and other sports, up through high school varsity.  Many people have. It is one of the highlights of high school to be able to play under the lights of a roaring crowd and blaring pep songs of dueling marching bands.  Concussions? Long-term brain injuries?  What was that?  The only concern at that time in ones life is ‘what will I do when I graduate.’  The debate of head injuries that has come to light in the past few years is a healthy one.  The science is new and not fully understood, but there is enough evidence to support beneficial dialogues, as opposed to, suppressing or ignoring the information due to fears of disrupting a billion dollar football industry or the way-of-life in west Texas.  NFL lobbyist and avid football fans aside, there is an issue to resolve.  The headline in the article from Fox News, ‘Recurrent concussions are down in high school sports’, is quite auspicious.  Quickly followed by this ominous statement, “…children playing tackle football before age 12 may result in long-term neurobehavioral problems.”  This topic is too new to come up with any valid conclusions, but it is time to raise more awareness and ask more questions.  It has caught my attention enough that I have considered encouraging our youth to take up a golf club over the pig skin.  My main reason for this, you can golf the rest of your life in beautiful locations.  I haven’t played real American football since I was 18 years old and now I hit the links every weekend.  Do I regret playing football?  Absolutely not, but I wouldn’t mind having a much improved single digit handicap now because of free high school coaching and forced practicing I would have received.

Related Post: Is youth football participation really declining?

What are your thoughts? Please leave a comment below or start your own discussion at forum.salusupdate.com.  Also, visit www.salusupdate.com for the latest health headlines from around the world.

 

With passage of laws requiring U.S. high schools to report young athletes’ concussions, more of these head injuries are being reported – but the rate of repeat concussions has gone down, a new study shows.

Source: Recurrent concussions are down in high school sports | Fox News

CrossFit workouts for home or traveling

While traveling this week, I decided to try a no-weight CrossFit workout I read in Muscle & Fitness.  There are a few to choose from in the article and I randomly selected a workout shared by Tia-Clair Toomy, the 2017 Fittest Woman on Earth.  It is an “Every Minute on the Minute” style workout that includes four rounds, each round being 5 minutes long.

Four rounds:

Min 1: 100m run

Min 2: 10-15 pushups

Min 3: 20-25 air squats

Min 4: 7-10 burpees

Min 5: Rest

Overall, I thought it was a good workout, especially, since I was away from home and had limited time in the evenings this week.  It also engaged muscles I had seemed to ignore recently as I did feel a little tender in certain muscle groups the follow day.  A “good” soreness that lead me to believe I did something meaningful in the workout.  After round 1 and 2, I had thoughts that I may had picked a workout that was a little too easy (I was doing the max reps listed and a slightly over a 100m run outdoors).  I used an automatic reset timer on my watch to ensure I was keeping exactly to the minute for each exercise.  By Round 3, I began to notice I was begin to lag a little and gasping for more air.  Minutes began to feel like seconds.  Round 4, a small mental battle begins in my head.  Debating with myself if I should go “all-out” for Round 4 or keep the same pace.  “Of course go all out, there’s only one round left,” I had to quickly convince myself.  One of those self talks you feel you shouldn’t need to have. The final round 100m run, all-out, left me with my hands on my hips looking for any ounce of air I could sweep into my lungs, and fast, Min 2 was approaching rapidly.  Push ups, easy. Air Squats, done. Burpees, another mental dilemma, but finished strong.  The slow walk back in a nice breeze, with some time to think (technology free), was a good way to end this workout.

Did you try one of the workouts in the article?  Share your comments below or start your own conversation at forum.salusupdate.com.  Also, see the latest health headlines from around the world at www.salusupdate.com.

Source: CrossFit Workouts You Can Do at Home | Muscle & Fitness

Don’t quit that workout! 

Most people never intend to quit short of achieving their goal or objective, but sometimes certain factors may appear or thoughts of doubt emerge spontaneously in your conscience.  These various factors or thoughts may eventually compile and build up enough power to quickly flip your emotions and desires from wanting to pursue triumph, to accepting failure, in only a few minutes.  Before you make that final decision, remember to cycle through the items in the checklist from Runner’s World.  It is a good guide to follow and may not only help improve the efficiency of your workouts, but could help with motivation too.

Did this help you? Please share your comment below or start your own discussion at forum.salusupdate.com.  Also, see the latest health headlines from around the world at www.salusupdate.com.

 

Source: 9 Things to Consider Before Bailing on a Workout | Runner’s World