How to raise testosterone naturally

By | Fitness Tips

For everyone who loves training in the gym, testosterone will be the single most important hormone in the body. This hormone will make sure that you are able to build all the muscles that you want to get bigger. For a lot of people, the natural testosterone level will be quite low. A few people will take steroids to make up for this gap, but this isn’t really necessary. This is because there are a few ways in which you can raise your testosterone level naturally. What methods are we talking about? Read more to find out!
Exercise and Lift Weights
Studies show that by exercising you can raise this hormone level. Lifting weights is the single best thing you can do, and especially lifting heavy weights. The human body can make this hormone when the muscles are under tension and when new muscle is being built. By lifting weights, you can speed up this process. Besides that, there is no point in raising your hormone level if you don’t lift weights. So, for all of you who are not yet lifting, this is the time to begin!
Eat Protein, Fat and Carbs.
Eating enough protein, fat and carbs will make sure that your body can raise the testosterone level. We don’t mean that you should eat everything in sight, we only suggest that you eat in a caloric surplus. My making sure that you eat more than your body can burn you will gain weight, by combining this with lifting you can gain muscle. To make sure that you get all these macronutrients it is advised to keep track of the things you eat. There are a lot of apps you can use, Myfitnesspall is one of the few apps that neatly track all the consumed foods.
Minimize Stress and Cortisol Levels
It also turns out that the human body really can’t handle stress at all. When you are too stressed out you will have difficulty maintaining your current testosterone levels. They may even decline when you are under great deal of stress. Your libido will drop, and you will feel less energetic in the gym. To prevent this from happening it is wise to calculate some off time in your daily program. By making sure that your body can relax and that your mind can wander off you will make sure that your hormone levels won’t drop any further.
Get Plenty of Restful, High-Quality Sleep
The last tip that we can give you is that you should get all the sleep you need. By sleeping your body is able to restore all the hormones that it used in that day. For the average person 8 hours of sleep should be fine, when you go below this number and sleep only for 6 hours your body will be too tired to restore these hormones. So, before you go to sleep, make sure that all your devices are off and make sure that your room is nice and dark.
You can follow these tips if you want to raise your testosterone levels naturally. When you can’t do it naturally you can always visit the doctor to receive information about TRT replacement, this is some sort of legal and healthy dose of testosterone. But before you do this, always try to do it the natural way. Steroids are way more dangerous than you think and absolutely not necessary.

Happy new year! May this year be full of happiness and health!

The best way to train chest

By | Fitness Tips

The best way to train chest
The chest is one of the biggest muscle groups in the whole body. For a lot of guys, the chest is one of the most important parts to train, a lot of men dream of having these enormous pecs. However, most of the guys who lift don’t really know what the best way is to develop these muscles. We will help you out, in this article we will look at the ways in which the chest can be trained optimally.
Make bench press the priority
Studies show that the bench press is the single most important exercise if it comes down to training chest. The bench press can be done with dumbbell of with a barbell, it doesn’t really matter what sort you choose. If you bench it is extremely important to keep strict form. It is never a good idea to lift more than you are capable of. Besides that, the risk of injury will be a lot higher with a tremendous amount of weight. So it is wise to keep the repetitions for the bench press at around 10-15. In this way you will get maximum hypertrophy without running the risk of injury.
Don’t forget the fly
The fly is the famous movement from Arnold, he did this to optimize the breakdown of the muscle in the pecs. With the fly you will get the biggest stretch possible on your chest, this will make sure that your body is able to prioritize the growth in this area. The best way to do the fly is to use dumbbells, the cable fly is a good alternative. Never use too much weight, the fly has to be done in high repetitions to give great results. For the fly the general baseline would be roughly 20 repetitions, a bit more can also be added to make the pump even bigger.
Always stretch before the workout
Before you start training chest it is extremely important to stretch your muscles. By stretching you will greatly reduce the risk of injury. For stretching you can always use a single rope around the back, by spreading your arms as wide as possible you will stretch your pectoral muscles. Do this before the first exercise, after this one your body will be warmed up and ready to be trained. When you neglect the stretching part your body will not be warm enough for benching. Muscles that are cold are way more often broken down too fast, this will result in injury.
Training the chest is for a lot of men the single best day of the week. The pecs are the muscles that will always be seen in the mirror, a lot of people will see them when you walk down the street. They are also the muscles that women will find most attractive. To make sure that you train chest in the correct way it is a good idea to follow all the steps in this article. This will prevent injury and it will make your training sessions a lot better than before.

Does Barefoot Running Cause or Prevent Injuries?

By | Fitness Tips

Imagine running barefoot, enjoying it, and even being able to reduce your chance of getting injured? Of course, shoe aficionados claim that running barefoot or minus anything to support your ankle and foot leads to injuries. The running barefoot fad was going on for about 12 years, but it finally came to an end in 2016 when the real science milestones finally arrived. Bramble and Lieberman, who claimed that humans are born to run with no running shoes. This milestone inspired minimalist shoe industries and gave scientific jurisdiction to come up with a new running style based on health claims. So, does barefoot running prevent injuries? Let’s compare two theories
Dr. Lieberman’s 2012 paper
According to Dr. Daniel Lieberman’s paper published in Medicine & Science in Sports & Exercise in 2012, there is “a 2.6-times greater chance of having a severe injury” when running in shoes than when you are running barefoot. Dr. Daniels says, “As far as I know, it’s the biggest effect ever shown on running injury.” Is this true? It was only in 2016 that the clear answer was out. The study had limitations and it did not demonstrate the cause of injuries let alone its effects.
Training quality
The barefoot running faddish, running styles and shoes has led to many people believing that they prevent knee, feet, and leg injuries. But is this the case? The value of these results is based on speculation, not reality. The fad led to overuse of injuries. Overusing injuries mean running techniques and biomechanics are not as important as the amount of activity. Training frequency and volume can cause leg and foot injuries. There is nothing like barefoot running preventing injuries.
Also, it is unlikely that footwear designs or running style can prevent injuries. According to studies, there was still no evidence that some running shoe designs prevent injuries. If you are training and running a lot, you are going to injure your feet at some point.
So, do barefoot running or footwear designs prevent injuries?
The running fad boomed in the US in the 1970s. Almost 25 million citizens started running. It led to a birth of a new industry. The industry concentrated on manufacturing running shoes with absurd claims and features. They promised runners to protect them from injuries. This didn’t work as the injury rates remained the same. It indicated that nothing, even barefoot running or shoe designs can prevent injuries. Minding your training volume and frequency can help prevent injuries.

9 High-Fiber Foods You Should Add To Your Daily Diet

By | Fitness Tips

Ever heard about fiber and wondered if it is that important to the body. Some may picture it as bland, boring and tasteless, but it is essential to the body. Fider has various health benefits including lowering blood sugar levels, promoting weight loss and fighting constipation. The nutrient is not only present in stems, leaves, and plant roots, but in other foods too. These are some of the fiber-filled foods and fruits that you can enjoy.
Apples
Apples are among the most satisfying and tastiest fruits that you can enjoy and they contain at least 4 grams of fiber. Although 4 grams might not sound like a lot of fiber, it adds benefits to the body when taken on a regular basis.
Avocados
Avocados are loaded with heart-healthy fats and fiber. They are also high in potassium, magnesium, vitamin C, E, and other B vitamins.
Broccoli
Broccoli contains 5 grams of fiber, and rich in other minerals like Vitamin K. It is high in folate and low in calories, which are vital for protecting GI cancers. Vitamin K keep your bones healthy.
Sweet potatoes
Sweet potato is an incredible source of fiber, potassium, calcium and vitamin A and C. These minerals help keep your immune system and bones healthy, maintaining regular blood pressure in the process.
Quinoa
A cup size of Quinoa contains 5 grams of fiber and is protein-filled. The same serving gives you 8 grams of protein.
Split peas
If you are looking for a hearty dose of proteins and fiber, split peas should be your goal. These peas are also low in fat, high in potassium, iron, and folate. A quarter cup is enough to offer you 8 to 11 grams of fiber.
Chia seeds
Chia seeds are rich in fiber. Two tablespoons of Chia seeds contain 8 grams of fiber. Sprinkle them in yogurt, oats, smoothies and even salads. Chia seeds also give you omega 3 fatty acids.
Berries
Berries are commonly associated with fiber. For instance, a cup of blackberries or raspberries offers you almost 8 grams of fiber. You can add them to salads or yogurt if you like.
Black beans
Black beans are high in fibers. A cup gives you 15 grams of fiber. They also contain anthocyanin, an active antioxidant that helps in protection against heart diseases.
Conclusion
Even though fiber is valuable to the body, there is a recommended daily intake. A huge amount of fiber intake can cause digestive upset and other complications.

All You Need To Know About Jump Rope and Fitness

By | Fitness Tips

Ever tried to jump rope to get fit? Maybe you have maybe not. Most probably the last time you used jumping rope for your exercise was years ago. However, if you are looking for a portable and cheap way to burn more calories, jump rope is an essential exercise tool you must have. The activity comes with many benefits, but before you get the benefits, you need to know the basic requirements, how to jump and finally the benefits.
Basic requirements
Some of the things you need include:
• A beaded rope for novices because the beads hold the shape of the rope and it becomes easier to control. You can also use vinyl or cloth jumping rope.
• Ensure to have correct fitting athletic shoes
• Flat surface
Here is what you need to do:
• Hold the handles and adjust the rope to the size you want
• Shorten it and make sure it reaches your armpits
• Make sure you have enough space where you can jump without anything obstructing you.
How to jump
• Practice jumping without using the rope
• Old the rope handles using both your hands and start swinging to develop a rhythm.
• Put the two together and start jumping continue sly and at the same time swinging the rope.
If you think you have mastered this jumping technique you can exercise lower intensity exercise like marching. This exercise will allow you to jump for longer periods without getting tired. You can also opt for a high-intensity workout that involves one jump every time the rope passes.
Benefits of jump rope
Build agility and quickness
If you want to improve your agility and be quicker, a skipping rope exercise will help you. Skipping also improves coordination and balance by making your mind focus on the feet. Boxers know its benefit.
Good for the brain
If you are searching for an exercise that will impact your physical and mental health, skipping rope is most certainly one of them. It’s more like ballroom dancing or slacking.
Burn calories
There is just a handle of exercises that burn calories and jump rope is one of them. You can burn 10 to 16 calories every minute using a jump rope according to estimates.
How to prevent injuries
If you have doubts if your body can withstand the high aerobic intensity and impact of jumping rope, you can always check with the doctor. As mentioned, jumping surfaces, shoes and the rope you use are important to avoid injuries.

How Many Calories Do You Really Burn Once Your Workout Is Over?

By | Fitness Tips

How Many Calories Do You Really Burn Once Your Workout Is Over?
It’s quite a norm that after you might have undergone an intense track workout, it happens that in one way or the other you would have released a significant number of calories in the body. Even as this seem to be true in most cases, what we often fail to realize that even after the intense workout the body never relent in burning out those calories. The process of continuous calorie release is called excess post-exercise oxygen consumption abbreviated as EPOC. It can also be generally referred to as the “after burn effect”.
In view of excess post-exercise oxygen consumption, the effects are said to be a factor that can affect runners in their respective areas.
This article will mainly highlight the basics of excess post-exercise oxygen consumption for runners.
What is excess post-exercise oxygen consumption (EPOC)?
Excess post-exercise oxygen consumption (EPOC) is a process the body undergoes immediately you perform an exercise. During exercise, the body make use of oxygen to produce the energy. And while he body is responsible for producing oxygen, it also depends on the intensity of the exercise. The more intense, the more the energy required and the more the calories burnt.
Automatically after every exercise, the body is expected to perform some demanding task. To recuperate the body. These tasks include the balancing of the hormones, filling the fuel storage, and repairing the tissue and muscles all in the bid to make the body return to its main state. However, in order to achieve this tasks more energy is needed. This is why the body continues to burn calories even after the intense workout in order to generate the energy needed to revitalize the body to its normal state.
How does EPOC affect runners?
As a runner, it is noteworthy to be informed that the more intense the workouts you subject your body to, the more the excess post-exercise oxygen consumption (EPOC) you tend to have. In order for EPOC to have more excess post-exercise oxygen consumption (EPOC), it requires that you exercise your muscles to a point of fatigue. So exercises like speed work or strength workouts will definitely help you to reach a point of fatigue where by you have more EPOC.
Moreover, the amount of calorie loss and EPOC gained by lay man will burn cannot be compared to that of a runner. This is because of the fact that a runner often exceeds normal workouts and most times participate in intense activities. In view of this, a moderate workout will have a low EPOC effect of an average of 2-10 hours compared to a whooping EPOC effect on a runner.
Considering the effectiveness of EPOC to the well-being of the body, it is therefore an awesome idea for a runner to incorporate high intensity workouts in their respective workouts sessions. High intensity workouts include the likes of speed work, weight lifting and many others. Beyond the efficiency of the workouts to increase EPOC effects, it also boosts endurance, flexibility, speed, strength, and capacity of a runner.

TRX (Total-body Resistant eXercise) Workouts for Females

By | Fitness Tips

TRX is a form of technical exercises that is capable of improving core strengths and also an effective way for females to build necessary muscles or rather tone down excessive weight.
TRX workouts works in such a way that it ensures balance of the body weight and a simultaneous gravity balance to summon every part of the body especially the user’s core part. While this process is ongoing, the body automatically shifts into perfect fit.
Aside the fact that TRX is beneficial to everyone irrespective of the gender, it has been more of an exceptional experience for females. Ranging from different ultimate goals, TRX workouts is able enough to establish fascinating results. These results include improved core strength, flexibility, balancing, endurance etc.
Benefits of TRX to Women.
Among other fitness tools and exercises, TRX has emerged to be more beneficial to women considering the stunning results achieved through the workouts.
These include:
1. Perfect Shape: Since TRX workouts creates a dynamic fitness experience throughout the entire body, it helps ladies and older women to reduce excess weight and help in achieving a perfect shape. However, aside the fact it reduces weight, it also helps ladies to stay firm, strong and healthy.

2. Less Equipment: Beyond other fitness tools and exercises, TRX requires minimal exercise equipment and machine. The only equipment needed is a portable TRX strap. This implies you no longer need to spend big in order to carry out effective physical exercise.

3. ‎Self-controlled process: TRX workouts operates in a self-controlled manner. This allows the user to determine the level of resistance and thee extent at which the body is suspended. In addition, the user of TRX can change the position of the body and likewise increase or decrease the intensity of the exercise.

4. ‎Home Suitability: Aside gyms and other fitness outfits, TRX can be performed in the home such that without the availability of some equipment like gloves, training shoes it is still possible to carry out TRX workouts.

5. Body Building abilities: If TRX workouts is handles well, there is high tendency that thr user’s balance, flexibility and core abilities will be on the increase.
TRX workouts plans.

Although TRX workouts may seem to be plain and less technical, there are lots of techniques that can be inculcated into TRX workouts to gain more effective results. These plans include the following:
1. PUSH-UP: The aim of TRX push-up is to strengthen the chest, arms and the shoulders.
2. ‎HAMSTRING PULL/CURL: This TRX workouts targets the legs and other lower parts of the body. These include the hips and the thighs.
3. ‎LUNGE: TRX lunge workout aims to strengthen the legs and abs simultaneously.
4. BODY ROW: Body Row is a TRX workout that builds the back, biceps, shoulders and abs.
5. ‎ CHEST PRESS: This aims to strengthen the arm, core, chest and shoulders.
Haven seen the benefits of TRX workouts, you can be assured of an healthy muscles and increased strength to other major body parts.

Don’t be left behind, get your straps today and enjoy awesome fitness experience.

Should I work out in the morning or the evenings?

By | Fitness Tips

The debate has been going on for ages. It’s a traditional battle between a night owl and an early riser. We often ask the question whether its better to get up early in the morning or stay up late in the night? As you and I are fitness fanatics our only main purpose in life is to get our bodies in the perfect shape, the shape they deserve. A significant portion of our daily life is dedicated towards fitness and exercising. But as the world has now changed and most of us prefer to stay up late in the night. One question does come into play. Should I work out in the morning or the evenings?
There are various amounts of factors and benefits for both the two time slots. We see that a wide variety of benefits can be obtained in both the two time slots, morning and late night. The answer however is largely dependant on how involved you are in the exercise. Some people like to prefer working out in the night whereas some prefer working out in the mornings.

Hormonal Effect:
Mornings: Working out in the mornings can be advantageous because the testosterone levels are higher which fuels up your energy.
Evenings: Working out in the morning has one disadvantage that can be recovered in the night. Cortisol levels reach up to 75% in the mornings whereas they are quite low in the evenings. Cortisol is a hormone which helps in metabolism and a higher cortisol level typically means that your muscles are literally being eaten.
Famous Personalities:
Dwayne Johnson is an early riser and works out in the mornings.
Usain Bolt is a night owl and absolutely loves running in the night.

Weight Loss:
Mornings: People who are looking to lose some weight should workout in the mornings. As research indicates that the metabolism rate is much faster in the mornings and working out can be highly beneficial for weight loss.
Evenings: As the metabolism rate is slower in the evenings the losing weight will be harder with an evening workout.

Being Consistent:
Mornings: Research suggests that people who workout in the morning are more consistent when it comes to working out and maintaining it for longer periods.
Evenings: People who work out in the evenings tend to get more tired as compared to those who workout in the morning. This creates a lack of consistency.

Benefits:
Mornings
Due to higher metabolism and increased testosterone the energy gained from working out is phenomenal which leads to a good enough sleep.
Evenings: You can have a longer lie-in which is obviously great for one’s health and maximum strength can be achieved in an evening workout. It is also known that an evening workout can release stress. Furthermore, most of us are looking to go out for a drink in the pub and working out in the evenings is a great way to avoid this situation.

The Art of Growing Muscles

By | Fitness Tips

The Art of Growing Muscles
The year 2018 has many signs that provide us an insight of what the future might look like when it comes to fitness buffs. We see that there is a tremendous increase in people looking to get swole especially women. Women for some reason haven’t really been too inclined to growing out some muscles. Its probably because of the fact that the image of a women has always been stereotyped as delicate. Well, times have certainly changed as women are now keen on learning the art of growing muscles.
Do you know the human body has around 650 muscles that actively help in the functioning of the human body every single day? An individual body has muscles that are typically inclined towards the individuals’ routine. In other words, they adapt according to an individuals’ requirements. To take things a notch high one needs dedication and commitment to change the routine so that the muscles can go swole!
Adaptation:
Our muscles are extremely adaptive to external stimuli, meaning that they can adapt according to the needs of an individual. In order to gain muscles strength and size one needs to change their routine either by incorporating some exercise like carrying weight or they can simply gain expertise of a personal trainer. Hagar Shafir is one of the most prominent and highly qualified personal trainers that can help you identify yourself with a new look of mass and muscles. A holistic approach towards muscle making is always important as your body needs a total change in how it functioned before.
A muscle adapts when it is stretched beyond its current strength and in response the body tends to repair the damage through satellite cells. These cells are responsible in how muscles can adapt according to how much strain is brought on them. Damage and regeneration go hand to hand together, meaning that once the cells are damaged then the regeneration process takes place which can take up to 72 hours. After the damaged muscles is repaired through a strand of new fibre you are ready to hit the gym again! The process of gaining muscle is very much dependant on the regeneration process and in order to put a pedal on regenerating muscle one should have a diet full of protein and carbs.
Muscle Growth isn’t just about Exercising:
If it was just about exercise then gaining muscle would in fact be quite easy. Alas, it is never so simple, in order to gain muscle, one needs to understand that the rate of damage must be less than the rate of regeneration process of tissues. This can only be achieved through a holistic approach that should incorporate a diet consisting of essential amino acids and proteins. Only then your body would be able to increase the process of muscle regeneration which can get you swole! As mentioned before, Hagar Shafir is a personal trainer and is the right expert to teach you how to create a routine that would suit your body in gaining muscle

HIIT workout

HIIT workout

By | Fitness Tips

Effective HIIT Workout you can perform anywhere

High-intensity interval training (HIIT) is the latest trend among fitness buffs. It requires one to give all their effort to perform an intense workout that is followed by short recovery periods. The American College of Sports Medicine conducted a survey in which it turned out to be one of the popular fitness trends in the year 2017.
The major advantage of this type of training is that it helps to burn excessive fat in comparison to other workout forms such as aerobic etc. in a relatively lesser period. [Name] has compiled an effective HIIT workout that you can perform anywhere. But first, have a look at the benefits.
What are the Benefits of HIIT Training?
Fast Metabolism
As discussed above, this intense workout form leads to EPOC. Thus, in turn, results in increased metabolism rate even after you are done with the workout. This is because once you have completed a HIIT routine, your metabolism can stay increased for up to 48 hours.
No Equipment Required
The best part of this exercise form is that you don’t require any workout equipment. This allows you to perform it anywhere. HIIT workouts use our body weight and the results are building muscles along with fat and calorie burning.
Easy & Instant
Another advantage of HIIT exercise is that it can be done at any time and at anywhere. It just requires half an hour of your daily routine and you are good to go.
The HITT Workout

Now that you have known the advantages, let’s head to the main challenge i.e. the HITT workout. All it requires your cent percent effort and you can derive the maximum results.
50 Sit-Ups
First of all, you need to lay on your back and bend your knees. Place your feet on the floor to get in this position. The next step is to tighten your core. Pull your back and head off the ground using your abs. Do it until you are in the position of upright sitting. Your back must be fully vertical to the floor.
Once you have done this, pull your abs and go back to start position by slowing laying your back down and then repeat this exercise.
40 Jump Squats
To do this, start by standing straight with your arms at your sides and feet apart. Make sure the difference is equal to the shoulder width. Now, bend your knees; ensure they are in line with the feet placement. Position yourself in a quarter squat. The next step is to make a small jump. Get back to the earlier position and repeat.
20 Split Jumps
Place your feet in a hip-width apart position. Arms should be at your sides. Now, take a small jump. While making this jump, move your left leg backward and right leg forward. When landing, your left knee must be bent in line with the hip while the right knee must be bent over your toes directly. Jump again and reverse the positions of the legs. Repeat.
10 Tricep Dips
Get yourself in a position so that your knees are bent on 90 degrees, all fours are facing the ceiling, and your hands are placed under your shoulders on the ground. Your back must be straight and fingers should be facing forward. Tuck in your elbows and bend them. Bring your butt close to the ground as much it is possible. Go back to the original position and repeat.
30 sec Burpees
Start this exercise by standing. At first, your hands must be placed on the ground. Now, jump backwards and extend your legs as much as you can. Make sure you in a push up position. Jump your legs quickly towards your hands. Now, speedily stand up and jump again. Your hands must be raised up. After landing, repeat these steps again speedily.
To get the best outcome, it is advised to repeat this regime daily. Try to complete it faster with each passing day.

For more information, please feel free to contact me.

Hagar

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