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Weight Loss For Men


For a number of genetic, environmental and personal reasons, men put on some weight and get out of shape. Fortunately, as multiple studies suggest, most men can lose weight and get back into shape easily than women. To shed those extra pounds and improve your fitness, you will need strong dedication and commitment towards maintaining a healthy diet plan accompanied by a regular exercise routine. Here is exactly what you should do to lose weight quickly.

Reduce your calorie intake

Achieving and maintaining a negative calorie balance is the key to losing weight. This simply means that creating a calorie deficit by burning more calories than you eat. A negative calorie balance will shift your body metabolism to use fat as a source of energy instead of glucose. 1 lbs of body fat contains 3,500 calories, so if you want to lose 1 lbs a week, you should aim to reduce at least 500 calories from your diet, or if your goal is losing 2 lbs per week, cut 1000 calories each day.

Check your eating speed

The faster you eat, the more are the chances that you will grow fatter than those who take enough time to chew their food. Your body takes approximately 15-20 minutes to tell the brain that the stomach has had enough. If you eat faster, the satiation signals received by the brain become slow that will elude your fullness feelings and lead to overeating and obesity. So you are advised to avoid eating food quickly and chew food properly (It will also help you in better digestion).

Drink sufficient water

WHO recommends that a healthy adult should drink at least 8 glasses of water per day. Drinking sufficient water is important to keep yourself well hydrated, stay healthy and lose weight. Interestingly, drinking less water shifts the body metabolism to retain water weight. Drinking a glass of water before a meal fills up space in the stomach and helps you to reduce the amount of food you are going to eat. It also stretches stomach wall that sends satiety signals to the brain and thus helps avoid overeating.

Perform Resistance Training

These are the special type of exercises that aid in the fat-burning process by putting stress on muscles to consume more fat. Performing weight-training exercises will not only help you lose fat quickly but also build muscle mass. Additionally, these exercises focus on training your entire body and thus keep you active and focused. The best examples include chest presses, bench presses, rows and deadlifts.

Start HIIT (high-intensity interval training)

These exercises are the ones that pump your heart and boost your metabolism. The main feature of these exercises is the variation in intensity that speeds the calorie-burning process. The best HIIT exercises include walk and sprint, run and sprit, mountain climb, infinite squats, situp and jump and infinite burpees.

First, warm up your body at a slow pace. For the first 30 seconds, perform any of these exercises as fast as you can and then return to a slower pace for next 30 seconds or one minute. Complete 2-3 intervals during your first session and gradually increase the number of intervals over weeks.

Begin moderate aerobic activity

Aerobic exercises like swimming, jogging and cycling increase your heart rate and can help you make stamina for performing other weight loss exercises discussed above. They also support you in stimulating the calorie burnout.  Adult men should perform 150 minutes of aerobic exercises per week.

Perform circuit training

As its name suggests, circuit training means a loop of exercises that consist of both aerobic activity and resistance training. Perform an aerobic activity for 20 minutes to pump your heart. Don’t take rest in between and start doing strength training exercise. This will increase calorie burning and build muscles and in turn helps you lose weight quickly.

Weight Loss for Overweight Kids


There are many environmental as well as genetic factors that can increase your child’s weight. Helping your overweight or obese child achieve and maintain a healthy weight is one of the best things you can do for him. Adult caloric consumption and diet plans don’t work for kids because they cause nutritional deficiencies that could be dangerous for your child’s growth and development. So what’s the right way to do it? Following are some easy tips that are both safe and doable.


Find the right weight goal

A majority of younger children less than 5 years of age shouldn’t actually shed pounds because their growing body needs to maintain their weight at a slower rate. Older kids can lose 1- 2 pounds a week. The best way is to consult your child’s doctor regarding a healthy weight with respect to his age.

Say “NO” to diets and supplements

If your child is putting weight, your first step may be to put him on a diet plan or some sort of weight loss supplements. However, you should avoid such major calorie-cutting plans unless your paediatrician recommends it. Weight loss supplements or drugs are not a good idea as it is very little or no research on their safety and effectiveness.

Get the Rest of The Family On Board

Involve everyone in your family about how you would like to make certain dietary changes for your child and the whole family. Kids follow their parents closely and learn their eating habits from them. So instead of singling out your child, it’s important to lead him by example.

Fill Kids Up On Fruits and Veggies

Most fruits and veggies are highly nutritious and low in calories. To maintain a healthy weight, children need 1 to 3 cups of vegetables and 1 to 2 cups of fruit each day. You can follow the following strategies.

  • Let your kid pick up his favourite fruits and veggies at the grocery store.
  • Present a fresh fruit such as an apple or banana with every meal and snack.
  • Make a fresh fruit smoothie for breakfast or a snack.
  • Instead of meat, use veggies in child-friendly dishes such as spaghetti, chilli, and lasagna.

Avoid Junk Foods

Sweets and junk food items are the favourite diets of modern-age children. Undoubtedly, these foods are good to taste buds, however, they contain artificial sweeteners, excess fats and calories that can be dangerous for your child’s health. In children, fat-rich foods are hard to digest by their immature gut system, therefore it tends to accumulate in the fat tissue and causes obesity. The best alternative way is to avoid junk foods and make healthy, nutritious food at home.

Get moving

Various studies concluded that kids need at least 60-90 minutes of physical activity every day. If your child is lazy, you can help him work up to that goal:

  • Help your kid find an exercise or some other physical activity he enjoys. You can also help him learn swimming, soccer, and dancing.
  • Make a habit of going outside together for a walk, hike or bike riding.
  • Instead of spending time playing computer games or in front of the TV, encourage him to spend more time outside to enjoy his favourite activity.

If you feel that your child is still not losing weight after you make these changes for a few months, it’s better to consult a health professional who specializes in weight loss for kids. He or she can better guide you related to your concerns.

Detox Tea for Weight Loss


Detox teas are popular among people due to their promising weight loss and metabolism boosting properties. A handful of celebrities seem to tout their weight loss benefits across various social media platforms. People sharing before and after results are stunning and their celeb backing generates buzz. This thing hits the mind of people searching for various weight loss recipes to wonder that do detox teas really work? If so, are they safe and effective? Before plunking down your hard-earned money, read on to find some interesting information on how they work and what are their pros and cons.

How Do Detox Teas work?

A detox tea is a combination of various herbal ingredients that stimulate your intestinal muscles to flush out the intestines and act as a potent diuretic to excrete excess fluid and toxins from the kidneys. If weight loss is your single goal, you can also benefit from metabolism boosting detox teas. A majority of detox diets include fasts, so you have to reduce solid food intake and restrict yourself to pure veggies, fruits and broths. A detox diet may last from one week to 3 weeks.

A fat burning tea such as green tea will help you lose weight by stimulating your metabolism. Senna tea, known for its potent diuretic and laxative effect,  is a popular detox beverage that helps you lose weight by excreting built-up toxins, free-radicals, and excess fluids. Some other commercially made detox teas are also available that contain a long list of herbal extracts such as ginseng, bitter orange, guarana and kelp. These diets have an additional benefit that they suppress your appetite and keep up your energy levels.

If planned correctly, you can lose as much as 20lbs from a detox diet within two weeks. It is due to the fact that anything that causes a loss of waste material including excess fluids and toxins can cause temporary weight loss. However, the fat you burn in this process depends on how many calories you are consuming per day. For instance, most men and women need 25% percent of their daily caloric intake to maintain their current weight. It is estimated that a caloric deficit of 3500 calories yields 1lb of fat. So, if you were eating 2000 calories per day and now constricted yourself to just 500 calories a day, the caloric deficit of 1500 calories along with a detox diet may help you shed 1lb fat every two to three days.


In a world where multiple diet recipes rely on unhealthy diet shakes and pills, use of detox tea diet for weight loss purpose makes a lot of sense. They are made with natural ingredients and backed by scientific evidence for their safety and effectiveness. Detox teas are of special importance if you initially want to lose water weight quickly within weeks and get the motivation to shift your body on other fat loss programs. Additionally, they contain antioxidants and free-radical scavengers that help your body excrete toxic compounds from the food and flush out harsh toxins from the body. They ensure detoxification of internal organs and thus reduce bloating and improve skin complexion.


Drinking detox tea is one of the best options to cleanse the body from poor dietary habits and start losing extra weight; however, you have to consume less calories. You should avoid going to the restaurants and restrict solid food intake. To get optimal results, you may need to follow a strict diet schedule and at least do 2 hour sports a day.


Handy Tips for Bigger Arms


You’ve heard the expression ‘sun’s out, guns out’ and while sunny weather is great if you have an impressive set of arms on you, it can be frustrating if your “guns” are more like peashooters. When people flex, it’s always the biceps they flex, and if you’re sick and tired of having spaghetti arms, it might be time to look into ways of building your arms up. But how do you get a set of sleeve-bursting biceps with peaks like mountains that would make many a pro bodybuilder jealous? Well, check out these tips for bigger arms and see for yourself.


Concentration curls – Okay, when it comes to the biceps, curls are inevitable. There are many different variations of the humble bicep curl, and some are inevitably more popular than others. Arguably the most underrated arm exercise in existence however, is the concentration curl. Concentration curls are an isolation exercise that works wonders for isolating the biceps. Not only that, but it also really helps to build an impressive bicep peak when you flex.


Work the triceps – When people try to train their arms and build them up, they often focus on the biceps and neglect the triceps. The triceps muscle however, is probably more important for adding size to the arm than the bicep. The triceps is the bigger muscle, and it is this muscle that gives the arm its size. Without working the triceps, your biceps could very well look big, but your arm will look small and out of proportion with your over-developed bicep. If you want big arms that fill out tank tops and tight shirts, make sure you work those triceps.


Change your grip – Whether you use dumbbells, a barbell, or an EZ bar, when you work the biceps, something as seemingly basic as changing your grip slightly can really work wonders when it comes to building muscle. Rather than gripping the handles of the dumbbells in the centre for example, use an offset grip with your pinkies or thumbs facing upwards and pressing against the sides of the handles. The idea here is that, as you curl the dumbbell, your biceps are working even harder to stop the weights from rotating, so more force is placed upon them. This means more muscle fibres are ripped, and more muscle will be built. Using an overhand grip instead of an underhand grip is also a great way of shocking the muscles, and of working the forearms in the process.


Switch up your exercises – We all have our most favourite and least-favourite exercises in the gym, but to get the most out of your training, it is recommended that you switch up your exercises regularly and try new things. One day you may start with preacher curls, whereas the next you may go with hammers. Instead of triceps rope pushdowns, go with triceps overhead extensions, and so on. Although all forms of curl are similar, they still work the biceps in a slightly different way, and this is how muscle is built evenly.

Tried and Tested Bulking Tips


Okay, so summer has been and gone (unless you live in the Southern Hemisphere) and while it was nice to be shredded, you’re probably feeling a little scrawny and may be ready to start bulking up to gain some serious mass. While bulking season is generally more enjoyable for bodybuilders, if you fail to bulk correctly, you will inevitably pay the price in the near future. Bulking isn’t as simple as some people believe, which is why we’ve compiled this list of tried and tested bulking tips, to help ensure that your bulk runs as smoothly and as successful as possible.


Do NOT dirty bulk – A dirty bulk is basically where an individual will consume vast quantities of junk food, in a bid to ensure they get plenty of calories in their system. To build muscle you do indeed need to be consuming more calories than you can burn off, but that is not an excuse to binge on junk food. Dirty bulking is unhealthy, it’s dangerous, it will make you feel unhealthy and out of sorts, and it will result in you gaining a lot more body fat than you should. The occasional treat now and then is perfectly fine when bulking, but for the most part, try to keep it clean. This brings us to…


Stock up on healthy foods – Just because you aren’t planning on walking around with your shirt off and your abs out for the next few months, that doesn’t mean that you should neglect your health. When you bulk up, make sure you emphasize fresh and healthy foods. Complex carbs, lean proteins, healthy fats, water, and plenty of vegetables should all be consumed. Eating clean will not only help you to control your weight, it will also make you look better, feel better, and be better.


Compounds – A compound exercise is an exercise which works multiple muscle groups at once. An isolation exercise is the exact opposite, as it isolates just one muscle group at a time. To build muscle mass and gain size, you need to make sure that you are emphasizing compound exercises as part of your training routine. Compound exercises are great for building muscle because with one exercise you are working several muscle groups. Isolation exercises are still very beneficial and useful, but in order to gain size, you should try to perform more relatively heavy compounds and perhaps finish off your training with a few isolation exercises.


Use a mass gainer – To bulk up and gain mass you need to be in a caloric surplus. The bigger you are, the more calories you need, which would mean eating a lot of food. This would not only be expensive, it would also potentially be very difficult. Eating yet another plate of chicken, potatoes, and broccoli when you’re already feeling full and bloated will not be easy. This is why a mass gaining shake is so useful. Mass gainers are protein-based powdered supplements with added vitamins, minerals, carbohydrates, and healthy fats. They are high in calories and therefore make it easier for you to meet your daily caloric requirements for bulking. One mass gain shake per day will provide anything from 400 calories to 1000 calories, depending on which brand you choose.

Proven Tips for Building a Big Chest


If you’re suffering with a pigeon chest and find that you can’t seem to build up your chest, no matter how hard you train, it may be time to go back to the drawing board to figure out where you’re going wrong. A big and powerful-looking chest can really help to create an aesthetic and muscular physique, so if your pecs aren’t responding to what you’re doing, it’s time to mix things up. Here are some proven tips to help you build a big chest.


Use different bench angles – When it comes to popular chest exercises, you’ll often find that it is the flat bench barbell press that many consider to be the king of chest exercises. This exercise is indeed wonderful for adding muscle mass and size to your pectoral muscles, but it isn’t the only bench press variant that you should perform. Benches in the gym are adjustable, and they are adjustable for a reason. Incline presses for example, will work the upper portion of the chest, while decline presses work the lower pecs. You also do not have to stick with decline, flat, and incline. Try different angles to work slightly different portions of the chest.


Use barbells and dumbbells – When you train your chest, you don’t need to just use dumbbells or a barbell, in fact, you shouldn’t. Experts recommend that you combine both pieces of equipment together to form the basis of your chest training routine. On incline presses for example, people recommend dumbbells because you can bring your elbows lower and can therefore get a better squeeze on the muscle. For adding mass to the chest, many people prefer barbells on flat bench, as it works the left and right pec evenly.


Slow down on the negative – Another great tip for really recruiting a large percentage of muscle fibres in the chest, and subsequently breaking them down in the process, is to focus on slowing things down on the negative portion of the lift. This increases the amount of time under tension that the muscle fibres are placed under, so the more damage you cause to them, the more muscle you will build. On a bench press for example, after pressing the bar into the air, slowly lower it down onto your chest as slowly as you can, as if you are trying to prevent it from touching your chest at all. Your chest will be incredibly sore once you’ve finished, but you’ll certainly be glad that you did it.


Don’t fear push ups – With popular chest exercises like cable flies, dumbbell presses, barbell presses, machine chest presses, and so on, people often think that weights and machines are the only way to go when it comes to chest development. In reality, the push up is one of the most effective chest exercises in existence, and it utilizes nothing but your own body weight for resistance. To really build a beefy chest, make sure you include push ups as part of your chest routine.

Diseases that can be cured by Metrogyl

health care

One of the important things in life is to stay healthy and people can do this by taking care of themselves. Therefore, it is always better to prevent a disease rather than cure it. In daily life, the human body is exposed to bacteria that can cause all kinds of illnesses.

They can injure the cells, compromise the immune system and decrease the nutrients. Infectious diseases are caused by organisms- like bacteria and viruses that can be passed from one person to another.

Fortunately, any infection caused by a bacterium is curable if spotted at a correct time. Even in serious conditions, even when someone has ignored the signs of infection it is possible to find a solution and cure them completely. Keeping this in mind, often antibiotics are recommended in this regard as they serve the purpose adequately.

The medicine Metrogyl is used to treat infections that are caused by bacteria in various parts of the body. Metrogyl 400 is an antibacterial and antifungal medicine that is mainly used to cure inflammatory diseases, bacterial infections caused by vagina and respiratory tract. The medicine comes in both tablet and syrup form. It belongs to the group of antibiotics. Its main component is metronidazole that works by killing the bacteria and microorganisms that causes infections by damaging the DNA. Each metrogyl tablet contains metronidazole.

People who are busy and do not have enough time, need not worry. As everything, today is just a click away. With the advancement of technology in healthcare space, it is very convenient to find best doctors online and consult online with them for any kind of medical assistance. Patients can ask their health queries, book appointment and get useful health tips too.

Here in this write-up learn about how Metrogyl works and what all disease it can cure.

If a person feels they have a serious ailment, they should immediately reach out to a doctor. The diseases that can be cured with Metrogyl range from serious conditions to minor conditions. Read on the list of diseases that can be cured by Metrogyl 400.

●      Amebiasis: Amebiasis is caused by a certain amoeba called Entamoeba histolytica that is transmitted through contaminated food and water. Its treatment includes the use of Flagyl, Paromomycin and Chloroquine. Metrogyl 400 MG tablet is used for treating amebiasis which is a parasitic infection that affects the intestine and amebic liver abscess caused by Entamoeba histolytica.  In order to avoid it, one should be aware of food, water and sanitation.

●      Trichomoniasis: Trichomoniasis can be cured with a single dose of antibiotic (either metronidazole or tinidazole), pills that should be taken orally. It is safe for pregnant women to take this medicine. Patients should avoid alcohol during its medication as it may cause side effects.

Metrogyl 400 MG tablet is used in the treatment of trichomoniasis which is a sexually transmitted disease caused by Trichomonas vaginalis. People who have been treated for trichomoniasis can get affected again. About 1 in 5 people get infected again within 3 months after treatment. In order to avoid such situation, make sure that your sex partners get the treatment too, and wait to have physical contact again until all of the symptoms are treated (about a week). Get checked again if the symptoms come back.

●      Bacterial Vaginosis: Metrogyl 400 MG tablet is used in the treatment of overgrowth of bacteria in the vagina caused by Lactobacillus species. This medicine is taken orally, while metronidazole is available in form of topical gel that can be inserted in the vagina.

In order to reduce the risk of loose motion, abdominal pain and nausea during its medication, patients should avoid alcohol during the treatment  and for a single day after the treatment gets over.

●      Bacterial infections: A bacterial infection is a multiplication of a harmful strain of bacteria on or inside the body. Bacteria can infect any area of the body. Pneumonia, cold, and food poisoning are just a few diseases that are caused by harmful bacteria

Metrogyl 400 MG tablet is used to treat the infections caused by bacteria in blood, lungs, and genital areas caused by Bacteroides fragilis and Clostridium species.

●      Surgical prophylaxis: Surgical prophylaxis is defined as the use of antibiotics to avoid infections caused after undergoing a surgery. Prophylaxis has become the standard of care for surgery involving insertion of artificial devices. The medicine is used to treat infections that may cause after surgery.

  • Diverticulitis: It is a digestive disease that causes small pockets within the bowel wall along with intestine or colon. It is caused by hard stools when the food gets stuck in the pocket. Patients often face abdominal pain, fever and increase in the white blood cells.
  • The medicine works by entering bacterial cells that damages the DNA and prevents the bacteria from forming a new DNA. The drug kills the microorganisms that cause the infection.
  • Peptic ulcer: Peptic ulcer causes a break in the inner lining of the stomach, lower oesophagus and first part of small intestine. It causes vomiting, belching and abdominal pain. Metrogyl enters the bacteria cell, and then acts on the components of the cell by killing the bacteria. Patients with a history of liver or intestinal disease should use this medicine with caution.
  • Helicobacter pyroli: This medicine is used cure Helicobacter pylori from the gut. The presence of bacteria in the gut causes ulcers of the stomach and duodenum. Curing of this disease from the gut enables the ulcers to heal and prevents them from reappearing.

The dosage of Metrogyl is prescribed to a patient based on his or her age, gender and severity of the disease.  This medicine should be swallowed whole and should not be crushed and chewed. In case of bacterial infection, the usual dose in adult is about 7.5 mg that should be taken within 6 hours for continuous 7-10 days. While, if a patient is taking it by infusion then he or she should take 15mg once for 1 hour on daily basis for at least 7-10 days. The dose for every treatment varies from one person to another.

Overall, a person must always strive to be healthy and fit. These are the simple ways to achieve the same objective


Four Things You Should Never Do in The Gym


For many of us, the gym isn’t just a place to exercise, it is an escape from everyday life. When you walk into the gym, you should treat it with the care and respect that you would give your own home. Sadly, not everybody does. There are some individuals out there that not only disrespect the gym and its members, they also put their own health at risk in the process. To ensure you never become one of these individuals, here’s a look at 5 things that you should never do in the gym.


Lift with your ego – Contrary to what some may believe, there is no place in the gym for an overly inflated ego. Other members are not impressed by your impressive feats of strength, and they certainly are not interested in getting into a contest with you to see who can lift the most weight. When you lift weights, you should never lift with the sole purpose of trying to look big and strong in front of the other members. Check your ego at the door and lift weights that you know you are comfortable with. If you try to lift too heavy, you put your life at risk, plus you will look foolish if you wind up getting pinned by the weight and have to seek help from the other members.


Leave your weights out – This is the number one cardinal sin of the gym world, and it is a guaranteed way of alienating yourself from the gym owners and other gym members. There is no excuse for ever leaving your weights out when you’ve finished, no matter how rushed you may be. When you load up the bar with weights, when you’re finished, unload the bar and put the weights back where they should be. The same goes for dumbbells, and machines.


Forget to wipe down machines and benches after use – In the gym, perspiration is inevitable. Sweating a natural process associated with exercise and physical exertion, and it can be an indication of a good workout. However, there is no excuse for you to drip sweat all over the machines and benches in the gym, and to not then wipe it away when you have finished. Try to remember to bring a towel with you, or failing that, use the roll and any sanitary sprays provided by the gyms themselves.


Lift with poor form – When you lift weights, your form can be the deciding factor in just how efficient the exercise that you are performing actually is. When lifting, it’s vital that you practice proper form at all times and perform the exercise correctly. As an example, if you are barbell curling and find that you need to rock back and forth and swing the bar into the air to perform a curl, the weight is too heavy, and you won’t benefit from the lift. By swinging and arching your back your biceps aren’t doing the majority of the work anyway, so it’s a waste of time. Not only that, but you also are putting yourself at risk of injury. If you can’t practice proper form when performing an exercise, go with a much lighter weight until you can.

6 Ways to Raise Finances As a Personal Trainer


As the world becomes more fitness oriented, most might suspect the gym business or the personal training business to be booming. However, that is not always the case. The health industry is facing cut-throat competition and every affiliated service offering with it. As most people struggle to stay in shape, personal trainers struggle along with them. The struggle of a personal trainer surfaces in more ways than just one, as the trainer invests time and energy into delivering what is the best interest of the client, struggling along with the client, finances also raise a posing threat. Although the job might seem to be in demand, you can always do better by investing a little more! Rest easy as the investing more option isn’t just limited to the stock market alone, you too can invest in yourself and maximize returns! Here is how you can raise finances as a personal trainer!

1. Offer More Of Yourself

The norm in the workout industry used to be to take as many clients as you can handle, otherwise allocating enough time to each can be a hassle. However, that is no longer the case and if you are sticking by the old outdated rule, you are definitely cutting your revenue stream short. Invest more of yourself to your clients by extending your services to more and more people. No, this isn’t the greedy option, a teacher teaches, whether it is to 2 students or to twenty, the knowledge isn’t limited! Add more clients, and schedule better!

2. Redesign and Reinvent

Most of the health-oriented people are already aware of the importance of redesigning and reinventing rather than the old concept of just alternating. Hence, there is no reason why you shouldn’t do the same! Redesign your client base to a schedule which caters to their needs and YOURS! Redesigning and reinvesting is a two-way streak. Add combinations of workout you can easily oversee, invest in alternative schedules. Keep client budget into perspective, design per need, offer more, offer better!

3. Add More To Yourself

Most clients have to invest in a personal trainer and a dietary couch if they wish to accomplish their fitness goal or turn their lives around. For most clients, this can be a complex task to accomplish without it being taxing on the wallet. Time for you to alleviate that pain! Add nutrition coaching to your qualification list by undertaking a professional course. You are not only helping your client base but also yourself!

4. Custom Packages

If you as a personal trainer are not offering these already, then you should definitely start now! Those loyal clients deserve more than just achieving their goal, they need a reward and you can offer that in addition to the physical gains. Offer a custom package which sticks through until they achieve their goal and a little over to get them well adjusted to the new routine and body. With the key selling point being a discount that delivers to them and you.

5. Installments Aren’t Just Limited To Products

More often than not, personal trainers demand payment up front or at the very end. No in between! This can be quite taxing for the client and often shuns potential beginners form investing in a trainer at all. Help the clients out, by offering a flexible payment plan. Like every other instalment based offering, earn by interest and adding more client base.

6. New Markets, and Upselling

Everyone seeking to work out does it for a different reason, while some are high in similarity, not everyone works out for the same reason. This is your cue to figure out the “X” factor, what’s missing? What can you offer more? Figuring this out will not only help you in investing in that niche but this will also enable you to upsell to existing clients!

The key takeaway being, finding out more! The more you invest in research, the greater will be the returns. Albeit, you might think these were options you were already familiar with, well, think again! There is always something more you can do. Find out more to get more, for additional help, log on to OriGym’s courses. Offer more and offer better!

4 Tips for Building Lean Mass


If you’re sick and tired of having skinny arms and scrawny legs, you will probably have considered stepping up your training and bulking. The problem with bulking is the fact that a lot of people tend to gain too much fat in the process, which can wash out the muscle definition and leave them looking bloated and overly bulky. For some people, a lean and defined physique is a lot more desirable. People often think that it’s not possible to stay lean when bulking, but we’re here to tell you that it is. If you’re looking to bulk up and build lean mass, there are a number of things you should be doing. Here’s a look at 4 tips for building lean mass.


Lift consistently – First up, if you’re looking to build muscle mass, the first thing you need to do is ensure that you are lifting weights in the first place. After that, you must ensure that you are training consistently. Don’t just exercise on days when you feel like it, you should instead try to lift weights on a regular basis and get into a set routine. Training 5 days on 1 week, and 2 days for the next will not give you the results you need because you won’t be working your major muscle groups evenly. Find a routine, and stick to it.


Eat clean calories – Remember, we’re looking to gain lean muscle mass here, which is why it’s important to watch what you eat. When bulking, the temptation is always there to eat vast amounts of foods, often in the form of junk. You however, want to stay lean, ripped, vascular, and defined, so you need to make sure you don’t gain too much fat. To build muscle, you do need to be in a caloric surplus, but try to make sure that your calories come in the form of healthy foods. Eat plenty of lean proteins, get heaps of veggies on your plate, consume complex carbs, and make sure you stick with natural, non-processed foods and beverages.


Proteins and good fats – To build muscle, you need to be getting around 1g of protein in for every pound that you weigh. Emphasize lean proteins, and make sure you don’t neglect healthy fats. The body uses healthy fats for fuel, plus they help provide cognitive health benefits, they boost the metabolism, and they make it easier to reach your daily calorie requirements. Salmon and oily fish is a great choice because as well as being rich in anti-inflammatory omega 3 fatty acids, it’s also high in protein and minerals.


Don’t forget to rest – When you’re trying to bulk up and build muscle, the temptation is always there to train constantly, with virtually no days off at all. This won’t build muscle however, it will actually destroy it. We build muscle when we rest, as that is when the muscles recover. If you aren’t resting, the muscles can’t recover. Give yourself at least two full days off from the gym and you’ll be amazed by how much better you look and feel.

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