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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 | 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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author: Lori Zikuska | 13.11.2018 at 10:38 | 0 Comments

Avoiding a Cold and Staying Fit and Healthy in Winter: Top health tips for workout and diet in the wintertime

It’s November and that means it’s peak season for runny noses and coughs. Cold viruses and bacteria have an easy job in cold weather, with drizzling rain and grey skies. At the same time, with the right workouts and a few tips, it is super easy not only to stay healthy but also to be able to still give your all in training.

#1 Avoiding a Cold and Staying Fit and Healthy in Winter: The extra boost for immune system and body’s defenses

Your immune system has to work hard in the winter, especially when more and more people around you are catching colds.
The right diet can help your body to activate its defenses and up your immune system functions.
Light food avoids unnecessary stress for the digestive system. Chicken or vegetable soup can be very soothing in fall, too. Fresh fruit and veggies provide plenty of vitamins. Also make sure to keep an eye on your mineral intake: Zinc for example is very important for the immune system, as it degrades free radicals and protects the cells. On top of that, you body needs an extra amount of amino acids now. Protein requirements go up by 30 to 40% during a cold or infection.
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Of course, you should also drink plenty of water, as sweating in the sauna or during a workout mobilizes your body’s defenses as well.

#2 Avoiding a Cold and Staying Fit and Healthy in Winter: Appropriate training and lots of exercise in fall

Sweating is not the only positive effect physical activity has on the immune system. After a workout, the number of leucocytes in the blood increases, more antibodies are available and organs like spleen or lymph nodes are better supplied with blood. This all increases the body’s own defenses.
However, intensive and hour-long physical stress might weaken the immune system. Due to the so-called Open Window effect, the body becomes vulnerable and more prone to illness.
If you already have a cold or even the flu, working out is not an option either. In the worst case, the infection will strain your cardiac muscle which can lead to serious harm. In this case, it is better to relax or go for a slow-paced walk.
If you work out in a gym, make sure to disinfect all machines and weights – they can be quite the germ factory!
cold exercises-season fit winter fall athleteworkout immunesystem
#3 Avoiding a Cold and Staying Fit and Healthy in Winter: Avoid contagion and fight off infections

Even a few small tips can help avoiding to catch a cold from contagious people around you: Wash your hands regularly, especially if you use public transport a lot. Don’t forget to disinfect your smartphone every now and then! In general, you should also sleep enough and avoid stress.

If you get a sore throat or stuffy nose despite these tips and the immune system boost, there are plenty of home remedies to help you get better. Nasal irrigation with salt soothes nasal mucosae and helps free up nasal congestion. Inhaling steam, for example from a chamomile mixture, will do the respiratory tract good. Warm compresses can aid with a temperature and help your body to quickly get rid of the cold.

Because you read our article ”Avoiding a Cold and Staying Fit and Healthy in Winter: Top health tips for workout and diet in the wintertime”, you might also be interested in the following posts on the amino4u Fitness Blog:
TOP TIPS FOR OUTDOOR WORKOUTS IN AUTUMN: STAY HEALTHY AND FIT DURING DREARY AUTUMN WEATHER
TEA HEALTH TIPS FOR AUTUMN: HOW TO MAKE YOUR OWN TEA FOR HEALTH AND FITNESS IN AUTUMN
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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OP 5 FITNESS TIPS: EXERCISES FOR EVERYDAY LIFE
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author: Lori Zikuska | 02.10.2018 at 10:34 | 0 Comments

Tea Health Tips for Autumn: How to make your own tea for health and fitness in autumn

There’s nothing like cuddling up in a big blanket with a cup of your favorite hot beverage. Especially in autumn, when the days get colder and darker.

#1 Tea Health Tips for Autumn: Tea has a tradition in health and fitness

People have been drinking tea for thousands of years. Not only is the hot drink healthy, it is also soothing and warms you up from the inside in cold weather or after a workout.
Originally, tea was brewed only with leaves from the tea tree. Nowadays, there is a variety of teas, ranging from flowers and woods, to peelings and fruit.
Depending on the type of tea, the autumnal beverage has numerous health benefits. By the way: Tea is vegan and has zero calories. Using sugar as a sweetener, however, will ruin those benefits. If you can’t live without a sweetener, try honey (not vegan!) or agave syrup instead.

#2 Tea Health Tips for Autumn: Making your own tea is simple and perfect for autumn
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Many types of tea are super easy and affordable to make yourself. This is also good for the environment, since you’re avoiding unnecessary packaging or transportation.
Use various plants that you can find in nature to make your own herbal tea. Chamomile has calming effects, peppermint is refreshing, coltsfoot soothes irritated respiratory tracts, while amber and hop keep you warm and relaxed.
Let your herbs air dry or put them in the oven at 40-50 degrees Celsius for around 6-8 hours. Make sure to leave the oven door ajar so the moisture can escape. Herbal tea is best kept in airtight bags or lid jars.
Stinging nettle tea contains vitamins A, C, E, K, as well as several B-vitamins and can be used as a blood-purifying tea cleanse. Simply pour 1l of boiling water over a handful of stinging nettle tips and let brew for 1 minute.
Rosehip helps relieve stress and muscle or joint pain. It is also as excellent source of vitamin C. Pick the little red fruits when it’s nice out, cut them lengthwise and put them in a sunny spot or in the oven to dry at around 40 degrees Celsius. Finely chop them in a blender afterwards and keep them in a little paper or linen bag.
Hot beverage for fitness and health: Tea has tradition, is healthy and easy to make at home
#3 Tea Health Tips for Autumn: Spice up your tea and try this autumn tea recipe


You can add a little something special to plain black, green or white tea by adding fresh or dried fruit bits. Spices like cloves, cardamom or anise give your drink an exotic taste, fresh ginger boosts the immune system and fresh turmeric is anti-inflammatory and aids recovery after working out.
If you want to go all in, you can make your very own tea for autumn. How about this recipe?

Ingredients:
- 50g rosehip
- 30g amber
- 10g coltsfoot
- 5g hop blossoms
- 5g lime blossoms
Make your own tea: Rosehip, herbal or fruit tea for autumn or as a gift
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