How to gain lean muscle mass 

Man Carrying Barbel
Weight lifter |

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  Also, visit for the latest health headlines from around the world.

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

Poor diet has gone global

“Diet is the second highest risk factor for early death after smoking,” stated recently in an article by The Guardian, based on a worldwide, comprehensive study conducted by the Institute of Health Metrics and Evaluation at the University of Washington.  One of my initial thoughts is that it is mainly related to fast food and, various junk foods, growing in popularity and becoming easier to obtain around the world.  Developing countries continue to gain access to a slim selection of western fast food franchises sprouting up in their local communities.  Obviously, the study suggests that the rise of deaths related to diet is more complex than blaming junk food alone, but that a more concerning cause is simply a lack of access to healthier foods.

Another key note from the study is that life expectancy is rising. One issue is that “…while we’re living longer, much of that extra time is spent in ill-health.”  One goal of this blog is to raise awareness and promote good health for all ages and people, doing a very small part to help reverse poor health trends. It is up to all of us to spread the good word.

Please share your comment below or start your own discussion at  Also, see the latest health headlines from around the world at

Source: Poor diet is a factor in one in five deaths, global disease study reveals | Society | The Guardian