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author: Lori Zikuska | 07.05.2019 at 13:30 | 0 Comments

Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right

You want a fit and muscular body? Becoming ripped means having the right diet, eating in a calorie surplus and doing strength training with specific exercises and the correct form.

#1 Top Training and Diet Tips for Building Muscle: How hypertrophy works and reasons to build muscle

The process of building muscle is called hypertrophy. During this process, your body lets the individual muscle fibers grow thicker so that the whole muscle can get bigger. In order to get to this point, you need to put more stress on your muscles than usual. This leads to tiny micro-cracks in the musculature which are then repaired by using supercompensation and by making the muscle thicker so it can withstand future stress.
Why do we even want to build more muscle? Having a fit and aesthetically good-looking body is the one thing, but there are many other reasons for building more muscles: Muscles can help you lose weight because they burn calories, they protect bones and joints from breaking, keep you fit in old age and prevent pain. Chronic back pain for example is often due to poor posture and a weak back musculature.
Calorie surplus and the right diet for more muscle - Top Training and Diet Tips for Building Muscle
#2 Top Training and Diet Tips for Building Muscle: Workouts and training for stronger musculature and building muscle

Only regular and targeted strength training can build muscle. It’s best to train 2 to 3 times per week for about 30 minutes up to an hour. Use the Big Five as a basis for your training. These exercises are squats, deadlifts and pull-ups as well as the bench press and shoulder press. Choose a weight that allows you to perform just 8-12 reps per set. Use two seconds for each movement phase and hold for one second in the static phase. If you’re unsure whether or not you’re using proper form when performing any exercises or which training plan works for you, ask a personal trainer or someone at your gym for help. Wrong form or posture leads to incorrect stress and can harm your joints. The most important, however, is recovery after your workout. Muscles can only grow when you’re resting, so take breaks of 48-72 hours between training sessions.

#3 Top Training and Diet Tips for Building Muscle: Calorie surplus and the right diet for more muscle

Unfortunately, working out alone will not do the trick. Your diet plays an even bigger role. If you want to build muscle – gaining more muscle mass, that is –, your caloric intake has to be more than what your body burns each day. On top of that, your body needs protein to repair the muscles and let them grow. It is recommended to eat 5 to 6 meals spread across the day, and to consume a total of 0.5 to 1 g of protein for every pound you weigh.
Directly after your workout, you should support your body with proteins and carbohydrates. amino4u is perfect for your protein intake because it contains all essential amino acids and is available in your bloodstream within 23 minutes.

Since you read our article “Top Training and Diet Tips for Building Muscle: Grow more muscle with working out and eating right”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP HIGH CARB LOW FAT DIET TIPS FOR FITNESS AND HEALTH: THE BENEFITS OF HIGH CARB LOW FAT
WEIGHTLIFTER AND ATHLETE MAIK THIES IN THE AMINO4U INTERVIEW – THE RIGHT DIET FOR A BETTER PERFORMANCE IN PROFESSIONAL SPORTS
TOP ATHLETIC VALENTINE’S DAY TIPS FOR FITNESS AND HEALTH COUPLES: FITNESS AND WORKOUT TIPS FOR COUPLE SPORTS
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
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author: Lori Zikuska | 19.02.2019 at 11:35 | 0 Comments

Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age

We are all getting older, and it is not only in our genes how fast we age. Exercise is still the best anti-aging treatment! And it’s never too late to start. We have the best sports and tips for you that will have you fit and healthy in no time, far beyond 40.

#1 Top 3 Sports, Tips and Ideas for Over-40’s: What are the advantages of working out after the age of 40?

Once you turn 30, your body’s endurance will decrease every year up to 15%, and until the age of 70, you may lose up to 40% of your muscle mass. However, this can be prevented with training on a regular basis! After all, there are a lot of professional athletes who only started working out at at the age of 40 or 50 and still outrace the youngsters: 82-year-old bodybuilder Ernestine Shepherd is an example, as well as 81-year-old runner Klemens Wittig.

Not only are you staying in great physical shape when you eat healthy and stay active in everyday life or do sports. This lifestyle also rejuvenates your brain. Dementia can be held up or even avoided altogether. Regular exercise can also counteract many other illnesses that often occur with age, like cardiovascular or metabolic diseases, bone problems or diabetes. Biological aging processes can be slowed down by leading a healthy, athletic life, and your life expectancy may even increase.

#2 Top 3 Sports, Tips and Ideas for Over-40’s: Which sports are best suited?

Endurance sports like walking, running, cycling or swimming are great first steps into the fitness lifestyle. You can also bring along a colleague or friend. Chat during your bike ride or arrange a weekly Nordic Walking meetup. Because the most important thing with any type of sport is having fun. This way, you’ll remain motivated and eager to continue.
Stay healthy and fit as you age - Top 3 Sports, Tips and Ideas for Over-40’s
Nevertheless, in the long run, you shouldn’t focus on endurance training only. Strength and flexibility play a key role in everyday activities like carrying groceries home from the store. To maintain the physical fitness for this, a couple of 15-minute workouts per week at the gym or flexibility exercises at home will suffice.

#3 Top 3 Sports, Tips and Ideas for Over-40’s: What do you have to keep in mind when exercising after the age of 40?

A little precaution should be taken in certain situations, for example when temperatures drop really low in the winter. This may affect your cardiovascular health. A general rule: Go for a checkup at the doctor’s before you start a too strict exercise regimen. Your doctor will be able to tell you where your cardiovascular limits are and how much you can ask from your body when it comes to joint and muscle health. After that, there is nothing standing in the way of your new athletic lifestyle. Soon, you’ll be as fit as never before!

Since you read our article “Top 3 Sports, Tips and Ideas for Over-40’s: Stay healthy and fit as you age”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP STRATEGY TIPS FOR FITNESS AND HEALTH IN 2019: HOW TO STICK TO YOUR RESOLUTIONS
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author: Lori Zikuska | 08.01.2019 at 12:51 | 0 Comments

5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy

Meatless is the way to go! In 2014, there were already 375 million vegetarians living all over the world. Most of them are ovo-lacto-vegetarians, meaning they don’t eat meat, but still consume eggs and dairy. Lacto-vegetarians also abstain from eggs, while vegans stay away from any animal products. By the way, there are also people who don’t consume meat but still eat fish, those are called pescatarians. No matter which type of vegetarianism you choose, we have the best tips to make transitioning into this new lifestyle easier.

#1 Top Diet Tips for Becoming a Vegetarian: Going cold turkey or easing in slowly?

Most people find dietary changes easier if they happen gradually, especially when it comes to giving up something like meat. Try to forgo meat on one day of the week, then two or three, until you only have one “meat day” left, which then will be easy to leave out as well. However, with this method, the risk of relapsing is quite high, especially if you like the taste of meat and want to (or have to) become a veggie for other reasons. In that case, going cold turkey might be a good solution: Overnight, leave out all foods that require animals being killed. In any case, a dietary change like this should be thought about and planned in advance.
These tips make starting a vegetarian life easy - Five Top Diet Tips for Becoming a Vegetarian
#2 Top Diet Tips for Becoming a Vegetarian: Visualize your reasons and find motivation

First of all, you should be aware of the reasons that lead you to the path of vegetarianism. Dietary changes that have been started on a whim usually don’t last very long. Do you have ethical or health reasons, do you want to save the planet or did your doctor actually recommend you to become vegetarian?
If you find yourself missing steak, buffalo wings and the like, make sure to have visible reminders of your reasons and motivation. Collect pictures and quotes on Pinterest, print and hang them on your fridge. You can also try checking each vegetarian day off in your planner.

#3 Top Diet Tips for Becoming a Vegetarian: Try new recipes instead of substitute products

Plant-based substitutes like tofu nuggets can make transitioning into your new lifestyle a lot easier. However, you shouldn’t simply replace all meat in your diet with such products. Instead, find new and exciting recipes. You can find inspiration, for example from the Asian cuisine, in many cookbooks or on the Internet.
Try new recipes instead of substitute products - Top Diet Tips for Becoming a Vegetarian
#4 Top Diet Tips for Becoming a Vegetarian: Enough protein to keep you full

An adequate supply of protein is not only important for your muscles, it will also make you feel full and satisfied even without meat. If dairy products, legumes and the like are not enough, amino4u is there for you. ;-)

#5 Top Diet Tips for Becoming a Vegetarian: Keep an eye on the nutritional value

Last but not least, it is crucial that you keep an eye on your nutritional intake. Vegetarians have a higher chance of having lower levels of trace elements like iron or zinc. If you eat a balanced diet and have your health checked by a doctor on a regular basis, everything should be fine, though.

Since you read our article “5 Top Diet Tips for Becoming a Vegetarian: These tips make starting a vegetarian life easy”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
FOOD TIPS: VEGETABLE VS. ANIMAL PROTEIN – WHAT’S MORE HEALTHY AND EFFECTIVE FOR YOUR BODY?
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author: Lori Zikuska | 18.12.2018 at 09:52 | 0 Comments

Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions

Year after year, a lot of people have a lot of great goals for the new year. Whether it be about exercise, diet, productivity, family or health: If you approach your goals now and follow a few tips and strategies, it is super easy to stick to your New Year’s resolutions!

#1 Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions: Setting realistic goals and planning well is half the battle

It is important that your goals are realistic. Goals are supposed to be ambitious but you shouldn’t lose sight of reality. Goals that are too big or too many small goals at once are destined to fail. Divide big resolutions into smaller chunks, verbalize them in concrete terms and plan how to implement them. It won’t help to tell yourself that you’re going to workout more. However, if you write down in your calendar that you are going to go to the gym every Tuesday after work and make plans to go for a run every Saturday with your best friend, you know exactly what you have to do, and you will be more likely to actually stick to it.
Top Strategies Tips for Fitness and Health in 2019: How to stick to your resolutions
#2 Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions: It’s easier with friends and motivation

Speaking of best friends: Achieving athletic goals becomes much easier with a workout buddy or coach and other resolutions (like quitting smoking) are a lighter burden with an ally or fellow “sufferer”. That is because you then are accountable to another person on top of your own conscience. Plus, it’s more motivating and fun to do things together. Fun is an important factor in any case. If you want to exercise more, find a sport you like. If you want to improve your eating habits, look for delicious recipes. To visualize your goals and get some extra motivation, you can make a mood board, i.e. a collection of pictures, quotes and other things that remind you to pursue your goals. You can also use Pinterest or other social media for this. Sometimes, it’s already enough to just scroll through your favorite motivational profiles on Instagram.
Top Strategies Tips for Fitness and Health in 2019: How to stick to your resolutions
#3 Top Strategy Tips for Fitness and Health in 2019: How to stick to your resolutions: Not out of sight, not out of mind

Instagram and other social media platforms can also be a great way to document your own progress or to have a visual of your resolutions. Clearly visible reminders are very helpful when it comes to pursuing goals. Write down your dietary goals and stick them to your fridge, put a sticky note with your resolutions on the bathroom mirror, or change your phone wallpaper to a motivational picture.
Documenting your journey can range from penciling your process down on a piece of paper to starting an Instagram account or blog where the whole world can have a share.

If you follow these tips, never let setbacks get you down and never give up, there is nothing standing in the way of you sticking to your New Year’s resolutions!

Since you read our article ”Top Strategies Tips for Fitness and Health in 2019: How to stick to your resolutions”, you might also be interested in the following posts on the amino4u Fitness Blog:
PLANT POWER AND VEGAN PROTEIN BOMBS: VEGAN FOODS FOR INCREASED MUSCLE POWER
TOP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
TOP MARATHON PREPARATION TIPS FOR RUNNERS: GEAR, NUTRITION AND TRAINING TO GET YOU READY FOR THE RACE
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
 
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author: Lori Zikuska | 11.12.2018 at 13:50 | 0 Comments

Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season

Not only is it cold and damp outside in the winter, there is also an abundance of unhealthy sweets and hearty meals. However, if you follow a few tips, it is still possible to stay in shape during advent and the holidays.

#1 Top Fitness and Health Tips for Christmas Time: Fitness and health starts in the mind

Let’s get the most important thing out of the way first: It is totally fine to take a few days off during Christmas. Whether you’re skipping the gym or helping yourself to some more roast, don’t be too hard on yourself.
If you still want to keep up the discipline during the holidays, be sure to stick to your usual routine for eating and working out and try to find the balance in everything.
Most fitness traps can be evaded with the right mindset: Treat yourself but don’t go overboard. Avoid falling for marketing tricks at the grocery store and don’t let “Limited Edition” sweets fool you. Besides, you should never go grocery shopping when you’re hungry.
Use the days between Christmas and New Year’s to make resolutions and plans and get a head start on your diet and fitness goals for the New Year.
Getting enough sleep and some down time is important. Because if you’re stressed out, your body produces cortisol which is a hormone that can lead to increased fat storage. Also, Christmas is supposed to be a time for peace and comfort, right?

#2 Top Fitness and Health Tips for Christmas Time: Healthy and low-calorie alternatives

It does definitely help to eat slowly during holiday feasts. Take your time and savor small portions of your favorite dishes and sweets and you won’t experience any bad surprises after Christmas.


Of course, you can always choose healthy alternatives.
Bake healthy cookies without sugar and go for roasted chestnuts instead of candied almonds at Christmas markets. Snacking on fruit or peanuts instead of candy will get you valuable vitamins or protein.
Eat lots of salad, cabbage and the like during festive meals and cut down on sides that are high in fatty carbs. Boiled potatoes are a low-calorie choice to go with the roast or turkey.
Alcohol is not only damaging your physique, it’s also not good for your health. Try sticking to wine or nonalcoholic options rather than sugary cocktails.

#3 Top Fitness and Health Tips for Christmas Time: Workout and fitness tips for the holidays

It can be hard to keep up an exercise regimen during the holidays. The gym is probably closed or too far away if you’re visiting family, or you simply don’t have the time.
Short workouts are perfect for these situations. Try doing bodyweight exercises at home. HIIT and Tabata circuits are great ways to burn off energy (and calories!), even if you can only squeeze in 15 minutes.
 
There are also many ways to stay active that include your family: Playing outside with the kids, sledding or ice-skating are fun for all generations. Or how about a nice walk after dinner?
That way, you’ll make it through the holidays without falling off the bandwagon and can get off to a flying start in the new year!

Since you read our article ” Top Fitness and Health Tips for Christmas Time: Stay fit and save calories during the festive season”, you might also be interested in the following posts on the amino4u Fitness Blog:
AVOIDING A COLD AND STAYING FIT AND HEALTHY IN WINTER: TOP HEALTH TIPS FOR WORKOUT AND DIET IN THE WINTERTIME
TOP TIPS FOR OUTDOOR WORKOUTS IN AUTUMN: STAY HEALTHY AND FIT DURING DREARY AUTUMN WEATHER
TOP 5 COOKING TIPS FOR HEALTHY LUNCHES: QUICK AND EASY MAKE-AHEAD RECIPES FOR YOUR LUNCH BREAK
TOP FITNESS TIPS - FIT AND HEALTHY AFTER 40: AMINO ACID LEVELS DWINDLE WHEN YOU’RE OVER 40
DOMESTIC SUPERFOODS: HEALTHY AND CHEAP FOODS ON YOUR DOORSTEP
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