The Only 10 Exercises Men Need to Bulk up And Build Muscles

Do you want to bulk up? If you want to build muscle, these are the only exercises you’ll ever need. The best part is that these moves won’t only get you ripped but also give you better posture, more strength, more mobility, and get you into your dream body in no time.

 So get ready to learn about these seriously powerful moves! Be sure to keep in mind that if you’re a beginner trying out these exercises, it’s best to start with lighter weights and work your way up to heavier ones so you can really focus on good form.

TIME STAMPS:

 Chest supported dumbbell rows 0:38

Pull-ups 1:18

 Chin-ups 2:03

Dumbbell single-arm row 2:41

 Barbell squats 3:25

 Shoulder presses 4:12

Barbell bench presses 4:57

 Barbell row 5:41

 Dead lift 6:31

 Power cleans 7:15

 Chest supported dumbbell rows. This is a great move that will force your body into the proper form and build muscle in your back and shoulders. As a bonus, it will also improve your posture.

Pull-ups: Doing pull-ups can be hard at first, if you’re a beginner and struggling with them, do as many as you can, and then increase the repetitions as you develop strength.

 Pull-ups will mostly work on your lats and biceps, and they will target your upper back and forearms to a lesser extent.

 Chin-ups: Can be very similar to pull-ups as they work on the lats, trapezius muscle, and rhomboids. The major difference is that chin-ups place more emphasis on the biceps.

Chest supported dumbbell rows: If your arms are lacking in strength, doing a single-arm row is a great way to begin your muscle-building journey. This move will target your lats, rhomboids, lower traps, rotator cuffs, and your erector spinae muscles, which help straighten and rotate your back.

Barbell squats: This squat is the best movement you can do if you want to increase testosterone. Compound movements, like a basic squat with a barbell, will work several muscles at once, and the more muscles you work, the more testosterone gets released into the bloodstream.

Shoulder presses: You can do shoulder presses with a dumbbell or a barbell. However, if you really want to build muscle fast, the barbell is the best choice. This move will target your deltoids, trapezius, triceps, and rotator cuff muscles.

Barbell bench presses: This exercise will add definition to your chest muscles and build that big chest most men want to achieve with bodybuilding.

Barbell row: Helps strengthen your back and bulk you up. It’s a challenging exercise to perform, but if it’s done correctly, it’s one of the most effective exercises out there.

Dead lifts: Adding dead lifts to your workout routine when you’re trying to build muscle is a no-brainer. A dead lift forces you to use muscles in the front and back of your body, it targets your lats, rhomboids, trapezius muscle, lower back, and it’s one of the few exercises that targets your hamstrings directly.

Power cleans: This is one of the most killer exercises you can find since it involves an explosive movement. It will engage all the major muscles in your body: quads, core, hamstrings, glutes, traps, shoulders, arms, back, and everything you can imagine!

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Improve Your Health: 7 Proven Ways To Drastically Improve Your Health

Your health is your greatest wealth, and it is 100% your
Responsibility; Healthy diets, regular exercise, abstinence from Smoking and moderate alcohol intakes are key components of a healthy lifestyle.

How do you practice a healthy lifestyle? 

Here are some simple tips to follow:

1. Adjust your diet: Change the way you eat and:

• Increase your daily consumption of vegetables particularly the leafy and

Yellow vegetables like broccoli, carrot, celery, parsley, lattice, cauliflower, cabbage, spinach, red bell pepper.

• Have more fruits in your diet. Eat at least 2-3 servings of fruits. They’re

Rich sources of vitamin C, beta-carotene, and potassium.

• Drink more water (eight glasses a day) to stay well hydrated.

• Limit consumption of bad fat; fatty foods especially those from animal

Sources;

• Reduce the intake of sugar and salt.

2. Exercise daily: Our body is just like any man-made machine, it was made to be active. Inactivity will lead to rapid deterioration and health decline. Exercise for

• Stronger heart and lungs

• Joints flexibility and muscle strength

• Stronger bones to manage your rigorous activities

• Acceptable weight management

• Enhancing vibrant sex with your spouse

• Reduction of stress and improve your mood

• Reducing risk of colon cancer

• Reducing risk of heart attack

• Reducing risk of gall bladder disease

3. Rest and sleep: Studies have shown when people get less than 6 or 7 hours of

Sleep each night, their risk for developing diseases begins to increase. Get more rest and:

• Keeps your heart healthy

• Reduces stress

• Reduce your risk for depression

• Improve your memory

• Makes you more alert

• Reduces inflammation in your body

4. Get more sunlight: Vitamin D is absorbed naturally from the sun. It's

necessary for healthy bones, muscles, and cells. It also helps the body absorb and use phosphorus and calcium. If we are exposed to sunlight for 15 to 20 minutes a day, we can absorb about 10,000-15,000 IU of Vitamin D each day.

There is overwhelming evidence that therapeutic level of vitamin D, not only

Strengthen our immune system, but protects us from cancer, including breast

cancer and even the H1N1 Swine Flu virus. Vitamin D also appears to have a role in combating attention deficit hyperactive disorder (ADHD) and autism

5. Laugh more: Laughter benefits the health of the mind and soul. Now research

has shown that laughter can flush clots, cholesterol and inflammation from the body. Laughter has similar health benefits to exercise. When we laugh, our facial muscles stretch and there's an increased heart rate and blood flow. We breathe more deeply, taking in large amounts of oxygen, to cleanse the system and activate many health benefits.

Endorphins, a natural pain relieving hormone, are released during laughter.

Endorphins created by laughter reduce cravings for food, alcohol and drug

Addiction, Endorphins are also believed to reduce stress and slow the aging

Process;

6. Forgive yourself and others: Forgiveness is freeing up and putting to better

Use the energy once consumed by holding grudges, harboring resentments, and nursing unhealed wounds. In Forgiveness:

• Your mind will be at perfect peace with your God

• You'll be at peace with others even those who hurt you.

• You'll have the joy that cannot be explained

• You'll be able to love even your enemies

• You'll be willing to forgive yourself and others

• Your approach will be different to life's problems

• You'll have less stress symptoms

• You'll exercise more self-control

7. Be positive: You can tap into the power of your own self-talk by recognizing it

for what it is, reducing harmful negativity, and increasing the number of positive internal messages that you germinate and nourish in your mind.

There is something called self fulfilling prophecy. Jamaica's first national Hero

Marcus Garvey said, "With confidence in self, you have won even before you

Start. Without confidence, you are twice defeated in the race of life". If you think

You can or you can't, you are right.

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Find Out What Hormones Actually Make You Gain Weight

 Why you don't manage to lose weight. In addition to a sedentary lifestyle and an unhealthy diet, hormones can play a role in weight gain. If you’ve been on one of the popular protein diets (meaning you eat only meat and have forgotten what carbs look like!) for over a month but your weight hasn’t changed, estrogen is probably to blame.

 TIMESTAMPS:

 An overbalance of estrogen 1:03

 A deficit of serotonin 2:03

An excess of ghrelin 2:49

 An excess of neuropeptide Y 4:04

 An excess of prolactin 4:57

A deficit of glucagon 5:44

 A deficit of adrenaline 6:28

 An excess of testosterone 7:24

 A deficit of adiponectin 7:58

High levels of estrogen make you gain weight despite the food you eat. This extra weight is mainly stored on your hips. In addition, your menstrual cycle becomes irregular, and you might have headaches or become overly emotional. - A serious lack of serotonin almost always manifests itself in depression and a bad mood. Moreover, people with a deficiency of serotonin often change their eating habits.

To balance an excess of estrogen in your body, it’s recommended that you minimize your consumption of products rich in protein.

 Ghrelin is a hormone that determines if you’re hungry or not, and it’s very stubborn! Even after a year on a low-calorie diet, your level of ghrelin could still be high (your body will try to store fat tissue just in case).

 If the concentration of neuropeptide Y in your blood is high, you’ll end up with a ravenous appetite. This hormone can lead not only to simple weight gain but to clinical obesity.

A high level of prolactin leads to rapid weight gain. Women might notice that downy hair appears all over their body, a small mustache starts to grow, or their menstrual cycle changes.

Glucagon lowers your appetite and promotes fat digestion. The level of this hormone lowers after a stressful situation — and that’s how certain people begin stress eating. 

 Adrenaline (epinephrine) boosts metabolic processes and burns fat tissue. Epinephrine is all about the brightest emotions that you feel under certain (sometimes extreme) circumstances.  

Testosterone is considered to be the male hormone, but it also plays an important role in the female body. An excess of testosterone leads to an increase in body weight, and fat tissue is stored in the upper parts of the body (arms, chest, and neck).

 Excessive weight often indicates a lack of adiponectin, especially if the fat is mainly stored in the midsection. If you’ve been diagnosed with type 2 diabetes, it’s likely that the level of adiponectin in your body is too low.

If you want to find out which hormones might be an obstacle on your journey to the body of your dreams, read my next post and remember that all of the advice should be considered supplementary. If you think you have any hormonal problems, consult your doctor. Only a professional can give you the right diagnosis.

Some Simple Exercises to Lose Weight and Shape Your Body at Home.

5 MinuteTreatment

Do you want a nice toned and beautiful body?

Here are some simple exercises to shape your body at home.

1   Squats

If you want a perfect butt and nice toned legs, squat can be the beast workout. Squats are one of the best lower body exercises that target the gluteus maximus, which is the largest muscle in the lower body. It can also tone your legs, hips, thighs, calves, and even the core and give a good shape.

Direction: Stand with your feet, a little wider than shoulder-width apart. With your feet firmly on the ground, push your hips out while slowly lowering yourself. Make sure that your toes point forward, knees are in the front, and your head and shoulders are straight. Rise slowly and repeat the same.

2.     Plank

Plank is one of the best and effective exercises for flat toned stomach because it works all the muscles in your core. It helps to develop strength in the core, shoulders, arms, and glutes.

Direction: Get into push up position on the floor, now bend your elbows 90-degrees and rest your weight on your forearms. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.

 Your head is relaxed and you should be looking at the floor. Hold the position for as long as you can. Remember to breath. Inhale and exhale slowly and steadily. You have to constantly squeeze your abs to hold the position. When your form begins to suffer, pull the plug. Try holding this position for 30sc.

3.     Squat Jumps

Squat jumps are ideal if you want well shaped thighs and legs. They build your leg muscle, burn more fats; tone your back side, abs and entire body. They also tone your calves, glutes, hamstrings, core, and quadriceps.

Direction: Stand with your feet slightly wider than hip-width apart. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground. Jump up into the air as high as you can straighten out your legs.

Swing your arms down by your side for momentum, and keep your back and chest lifted. Land back on the floor with soft knees; go down directly into another squat.

4.     Push up

Push up is great for your upper body shaping. It is a great muscle toning exercise for the arms, chest, tricep, and the front of the shoulders. It straightens your chest for a more firm and shaped breast, firm and tones your arms and stabilize abdominal. Your legs and buttocks will also grow stronger and leaner.

Direction: Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Keeping your body in one long line, bend your arms and lower yourself close to the floor as you can.

Your shoulder should be at about a 45-degree angle to the torso. Push back up to a start.

Do these workouts everyday and I promise you a rapid and effective result; Enjoy your workout and I wish you success in achieving your desired shape.


Recommendations to support your workout:

The 3-Weeks Diet 


 I would really love to hear the good news of these workouts for you, do leave it as a comment below once you start seeing your results. And also follow for more posts.

Fitness Freak: Get Your Desired Shape Now!

I know these might sound weird but I still have to say it, am a fitness freak, o yes. The fact that doing some few kinds of workouts, maybe jumping, squatting, running and many more can actually give me my desired shape is totally amazing to me. So am going to confess this, my actual purpose of opening this blog is because of fitness.

       

I want to be able to let my people out-there know that they can actually have their desired shape or re-shape themselves to their taste just by doing some few exercises. Even without having to change their diet or be on diet, but that doesn’t mean I won’t recommend diets.

Sometimes when I see overweight someone, I become curious at what could really make this person turn out these way. Is it that the person hasn’t heard about workout or they just like themselves being like that?  Forgive me if am too hash with that but it angers me. I can’t just imagine myself being like that for a second, seriously. With my research and everything I found out that some overweight problems are actually caused by pre-retirement age, also accompanied by various diseases, hormonal and endocrine disorders.

In most cases laziness, don’t get me wrong but its truth. 96% of overweight people know what to do but they are just too lazy to do it. They just have so many excuses why they couldn’t or can’t do it. But, it’s not supposed to be so, let’s try and help ourselves. There are so many fitness gyms out there, many diet guides to follow, eg The 3 weeks diet. Okay, to make it easier much simple exercises we can engage ourselves in right inside our room or any convenient space at our convenient time.

It’s not necessarily a must that we must go to the gym centre. And most importantly, aside from gaining our desired shape, exercise also helps us to stay fit and healthy. It enlightens our brains (Brain Alertness), fight against some chronic health problems eg Diabetes, Liver problems, Joint pains, and many more. It also makes us younger and stronger. Also, they Say that health is important. This assertion is difficult not to agree, because it is on the physical and mental health, the ability to fully function in almost any field of life. In fact, exercise does so many things for us than we can even imagine.

 According to statistics, fat people get sick more often and die sooner, and the risk of stroke increases significantly.

In people suffering from overweight, they suffer reduced capacity for work, sociability. Chance to happily arrange their personal life is becoming less and less, increases in the risk of depression and seclusion.

To crown it all, please and please let’s be more serious with our health. Money is not everything, you might have enough money but if you don’t have a healthy life, you know the conclusion to that… I guess we all know the quote Health is Wealth, it’s one of my favorites.

In case you need proved and effective diet guides...click on the blue links below
The 3-weeks Diet

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Check Out the Health Benefits of Eating 1 Cucumber Everyday

     You probably think a cucumber is a vegetable, right? But, according to scientists, it’s actually a fruit. And it’s a really, really cool fruit! Eating just one cucumber every day will result in numerous positive health changes and beauty benefits! Cucumbers might be low in calories, but they are extremely rich in minerals and vitamins. This fruit contains fiber, carbs, protein, vitamins C, K, and B, potassium, manganese, iron, zinc, riboflavin, and magnesium. But if you're used to peeling cucumbers, you'd better get rid of this habit! By peeling this fruit, you significantly decrease the amount of fiber, vitamins, and minerals that it contains.

 Benefits of Cucumber to the body

You'll get additional hydration

Cucumbers will supply you with necessary nutrients

You'll start to lose weight

 You won't need any breath fresheners

Your blood sugar will decrease

 You won't feel stressed anymore

Your hair and skin will be happy and healthy

You'll have a healthy heart

Cucumbers contain a lot of antioxidants

 You won't have any complaints about your digestion

 SUMMARY: - Since cucumbers contain so much water, they’re great at cleansing your body of harmful toxins. As a result, your immune system will become stronger, you'll feel more energetic, and your physical performance will improve. - Being a perfect source of B vitamins, cucumbers can effectively help you if you’re suffering from a hangover. Even if you don't get rid of this unpleasant condition completely, its intensity will decrease noticeably. - A medium-sized cucumber contains only 16 to 20 calories

 This means that you can eat as many cucumbers as you want get all the necessary nutrients and elements, and it won't result in any weight gain. - Cucumbers are good for more than your general well-being. They can also have an immediate positive effect if you have problems with bad breath as they are a natural breath freshener. - According to several studies that can be found in the MEDLINE database, cucumbers have the ability to lower and control blood sugar.

There are different B vitamins in cucumbers: B1, B5, and B7 (or biotin). These vitamins are famous for their ability to reduce anxiety and cushion the negative effects of stress. - Cucumbers are rich in silica, a vital component for the development of healthy and strong connective tissues. Silica can also improve the condition of your skin by making it brighter and healthier. - One of the minerals contained in cucumbers is potassium.

 Your body functions properly only if there's the necessary balance of this mineral inside and outside your cells. - Antioxidants fight the free radicals that damage your cells and their genetic material by causing the oxidation process. - Cucumbers contain a lot of water, thus promoting hydration. Eating them regularly can prevent constipation. 

So make sure to eat cucumber everyday to acquire this health benefits, am a sure testimony of cucumber. 

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