Top 4: Benefits of Exercising

Top 4: Benefits of Exercising

All the benefits of exercising below can be achieved with the performance of any physical activity.

So any physical movement that you continuously perform for thirty minutes or more is considered and applies for this list. Swimming, jogging, dancing, mountain climbing, walking are all included.

Being physically active is one of the most important things in life. There are just too many benefits of exercising to simply not do it.

Here are the Top Benefits of Exercising:

#1. Helps with Weight Loss

skinny woman in wide jeans

There's an actual proof that obesity is associated with inactivity. So, any individual that doesn't exercise is prone to getting fat.

All the forms of exercising are great in speeding up the metabolism and it leads to a bigger amount of calories burnt per day.

So a combination of half an hour exercising per day and a low-calorie diet will definitely help you lose weight.

#2. Increases your Energy Levels

If you're constantly feeling low, it's probably because of the reason that your body energy levels are low.

Among the other benefits of exercising, you'll also get an energy boost. Extra energy in your body is good for healthy people, but it's even better for people that are recovering from a disease.

Dare to spend your energy for thirty minutes per day, to have excessive energy throughout your whole day.

#3 Helps with Relaxation and Improves Sleep

Exercising will make you feel more relaxed and it'll improve your sleep.

This is due to the fact that we're spending energy when exercising, and when we lay down to sleep our bodies need time to recover - which makes it for us easier to fall asleep and relax.

#4. Will Improve Your Sex Life

Exercising will significantly improve your sex life in two ways.

1: It will make you physically more attractive with which you'll gain more self-confidence and be more secure.

2: By exercising you'll have more energy levels with which you'll be able to provide better performance.

Exercises to Build Muscle Mass at Home

Exercises to Build Muscle Mass at Home

It may sound strange to some, but in fact, you can build muscle mass at home.

If your schedule is full, and you can't find time to visit the gym for a proper workout, you're at the right place. In this article, I'll show you which are the greatest bodyweight exercises with which you can build muscle mass at home.

The only bad side of performing only these bodyweight exercises is that you won't be able to target some specific muscle groups. But the bright side is that most of these exercises are compound. ( targeting multiple muscle groups with a single movement).

These are the best Exercises to Build Muscle Mass at Home

#1. Push-Ups

Push ups exercise, tips how to build muscle mass at home

This is a great pushing exercise which can be used as weightless bench-press.

It targets multiple muscle groups including the chest muscles ( pectorals ), shoulders ( deltoids ), back of your arms ( triceps ), abs, the wing muscles directly under your armpit.


#2. Pull-Ups

pull ups exercise, tips how to build muscle mass at home

The pull-ups are working similar muscles as the barbell curls, but I would say it's way better.

Muscles involved in this movement are biceps, traps, forearm, rhomboid, teres major, pecs, erector spinae, and external oblique.


#3. Squat

squat exercise, tips how to build muscle mass at home

Squats are one of the best exercises for your lower body you can do, even if you're not using weights.

If your lower body lacks development you're in luck because the squat targets your quads, hamstrings, outer thighs, glutes, and core.


#4. Crunch

crunch exercise, how to build muscle mass at home

The abdominal crunch is definitely the highest rated abs exercise on my list.

This exercise will strengthen your core, improve posture, but also it will increase the flexibility and mobility of the muscles.

If performed regularly, you'll start noticing that your abs are getting tighter and more visible.


#5. Lunges

lunges exercise, how to build muscle mass at home

Here's another important lower body exercise that you must perform.

Some of the targeted muscles are your hips, glutes, quadriceps, hamstrings, and butt.

Your back, calves, and abs are acting as stabilizers in this particular movement. Which later-on brins development to them too.

High Protein Foods for Muscle Growth

High Protein Foods for Muscle Growth

It's very important to have high protein foods in your diet when trying to develop muscle mass.

When protein is consumed, our digestive system breaks it down into amino acids - which our bodies, later on, can use it for muscle building.

Protein is a must-consume thing for muscle growth. It's impossible to develop and grow your muscles only by exercising.

High Protein Foods That You Must Include in your Diet:

#1. Eggs

chicken eggs

An average boiled chicken egg contains around 6 grams of protein. So, when eating two boiled eggs an average man is consuming 11% of his daily protein requirements.

Pro tip: Even though it's smaller in size, the yolk contains 43% of the protein.


#2. Cheese

sliced cheese

All of the dairy products such as milk, cheese, and yogurt are filled with protein. But not only that, but they're also a great source of calcium, vitamin D.

As you may know, there are different types of cheeses, all of which containing a different amount of protein in them. These have the most of it:

  • Parmesan - 35.1 grams in 100-gram portion.
  • Swiss - 28.4 grams in 100-gram portion.
  • Pecorino - 28 grams in 100-gram portion.


#3. Chicken Breasts

cooked chicken breast

I can say without a doubt that the chicken breasts are one of the most popular high protein foods.

It has deserved its popularity because it contains 31 grams of protein per a 100-gram portion. The chicken breast is also an excellent source of essential vitamins and minerals such as phosphorus and selenium.


#4. Oats

bowl of oats

The nutrient composition in oats is well balanced. Oats are an excellent source of carbs and fiber, and also is containing more protein and fat compared to other grains.

While being an over-all healthy nutrient, it also contains 16.9 grams of protein per 100-gram serving.


#5. Milk

two glasses of milk

The only problem with milk is that a whole bunch of people are intolerant to it. But if you're not intolerant to it, and enjoy drinking it I'm sure that you'll have a blast!

Drinking 100 grams of protein will provide you with 3.4 g of protein.

Increase your Deadlift with these Tricks

Increase your Deadlift with these Tricks

If you aren't trying to increase your deadlift I have bad news for you. You've missed the whole point of going to the gym.

The deadlift is a compound exercise and one of the most important movements everyone is supposed to maximize. It's considered one of the best movements because it involves a lot of muscles, here are some of them:

  • Obliques ( side abs ).
  • Rhomboids ( upper inner back muscles right below your neck ).
  • Middle trapezius ( middle neck muscles ).
  • Erector spinae ( lower back ).
  • Hamstrings ( upper back of legs ).
  • Adductor magnus ( inner thigh ).
  • Gluteus maximus ( butt ).
  • Rectus abdominis ( abs ).
  • Levator scapulae ( muscle between jaw and shoulders ).
  • Upper trapezius ( upper neck muscles ).
  • Gastrocnemius ( bigger part of calf muscles ).
  • Soleus ( smaller part of calf muscles ).
  • Quadriceps ( Upper front legs ).

Now that you see how many exercises you're involving with a single movement you've must have released how important is to increase your deadlift.

These are the major benefits when you increase your deadlift:

  • Better Posture
    The deadlift strengthens your core stability and all of the muscles for posture. And having those muscles developed will help you keep your back and posture straight at all times.
  • Stronger Grip
    Your fingers are the only thing holding the barbell against the gravity while you're performing the deadlift. And that's the reason why your grip strength will crazily improve during this exercise.
  • Calorie Burner
    Performing deadlifts is another way you can easily burn some calories. Because of the fact that the deadlift utilizes so many muscle groups - you'll be using the same amount of energy. Or in other words, you'll burn a bunch of calories.


Here are a few tips which can help you to increase your deadlift

I'm sure that I got you hyped with all of the benefits, and now you're truly motivated to learn and to increase your deadlift. Let's start.

#1. Pause on the Floor

What do I exactly mean by saying pause on the floor?

I know it's tempting to just bounce the bar off the floor during repetitions. You've probably seen many athletes do this and you feel like you're supposed to do it too.

In fact, putting the bar on the ground and pausing for a second after every repetition is better for you in the long run.

By just bouncing the bar off the floor you're significantly limiting your deadlift. And the long-term benefit of pausing on the floor is that it helps you practice your set-up and it eliminates the weakness from the floor.

#2. Record yourself Performing the Lift

You might feel like your lifting form is proper and you're not doing any mistakes. But unfortunately - you can never be too sure.

Recording yourself performing a lift might feel awkward for you, but believe me - it's for the greater good.

By recording yourself you'll have a material which you can compare to videos of professional athletes. With this video you'll find out if there are any mistakes, and how can you fix and improve them.

This is one of the better ways you can increase your deadlift because you can easily spot all of the mistakes you're performing.

#3. Improve your Grip Strength

The only thing that's lifting the bar off the floor is your grip strength. That's why it's so important to have it developed when you're trying to increase your deadlift.

Here are a few ways you can improve your grip strength:

  • Pinch
    Grab two weight plates in both of your hands and hold them for as long as you can. This will significantly improve your grip strength. Do three sets, and with each set find a slightly lighter weight plate.
  • Support
    Find a pull-up bar and instead of doing pull-ups, just hang on the bar until you can't.
  • Hold
    Prepare a bar loaded with weights for a deadlift, but instead of doing deadlift repetitions - just raise it and hold it while being in a straight position until you can't.

#4. Train Heavy

Unless you're a beginner ( less than four months in the gym ) you have to do some heavy lifts.

Because of the fact that there are so many muscles involved in these exercises, you'll have to lift some heavy weights in order to get them working.

To find the ideal weight for you gotta do some experimenting. But in basics, you're supposed to find the maximum weight that you can lift properly off the floor six times.

#5. Make it a Priority

Always start your workouts with deadlifts first.

You don't want your muscles to be already exhausted when you're performing this heavy compound movement. It's very important for your muscles to be prepared to unleash their full potential if you want to make some gains.

Back Training Mistakes Limiting the Development

Back Training Mistakes Limiting the Development

Our back muscles are probably the most underrated and undervalued. All of the back exercises require heavy lifts and that why people are doing a lot of back training mistakes. It's easy to go wrong with heavy weights.

Most people only focus on what they can see. We cannot check our backs unless we look at the mirror, that's probably why the back muscles are so underrated.

It's actually very beneficial for us to have properly developed back muscles. Here are some of the major benefits:

  • Say Goodbye to your Quasimodo Look
    Training your back targets and develops some weak spots that can possibly lead to poor posture.
  • Bigger Arm's
    This is due to the fact that all of the movements require us to pull heavy weights. And guess which muscles are doing all the pulling? All of the movements will target your biceps and forearms.
  • Stronger Bench Press
    I know it sounds unrelated but having stronger muscles in your upper and mid-back help in stabilizing your shoulder joints. And having a more stable shoulder will help you in pushing more weight on the bench press.

By now I expect you to be inspired to learn how to prevent doing these common back training mistakes. And to stop underrating your back, because it's actually the most important muscle that keeps us straight and tall.

man on the beach and a text saying back training mistakes

These are the Most Common Back Training Mistakes:

#1. Rounding your Back on the Deadlift

This isn't only among the most common back training mistakes but is also the most dangerous one.

The worst-case scenario of doing this is getting stuck in a wheelchair for the rest of your life. You're at risk at breaking your spine and not being able to move an inch without feeling pain for the rest of your life.

Plus, even if you don't get hurt or injured - you won't get the maximum muscle gaining benefits of this exercise

How to fix this?

Even before you get in the deadlift position, straighten up your back. And while you're reaching for the barbell try to keep it as straight as possible.

In the duration of the whole movement, your back should be straight at a 90-degree angle.

#2. Leaning Back on Pulldowns or Rows

I feel like whenever I see someone performing any of these exercises, I'm seeing them doing this mistake. Maybe it's because of the fact that they want to show-off, or they just don't know that they're doing a mistake?

It's okay to lean back maximum for 10-degrees for momentum, but nothing more than that. If you're exceeding those 10-degrees the exercise turns better for your lower back instead of the lats.

So if you're unable to pull those weights without leaning back you'll need to reduce the weight for a couple of plates. You'll be at a lower risk of injury, and you'll continue focusing your targeted muscle.

#3. Doing Only Isolation Exercises

Sure, isolation exercises are great - but without a big compound movement, it's harder to provoke muscle growth. Yes, I know that the deadlift is a scary and hard exercise, but you must push over the limit.

Isolation exercises only target a specific muscle group. Which is great to target a specific muscle that's lacking in development.

But if you want your muscles to truly grow you'll need to make them work together. And there's not a better way of doing this than performing a deadlift - which targets the whole back muscles and makes them work together as a one.

#4. Not Performing Isolation Exercises

It's not so great doing only isolation exercises, but it's also not so great not performing them at all.

Before you insert any isolation exercises into your workout routine, make sure to do the compound movements first. First, make your muscles work together, and after that, you can target specific muscles with isolation movements.

So if you feel like some specific muscle group lacks in development, isolation exercises should come in place. They do exactly what their name says, they isolate.

Biceps Training Mistakes Limiting your Development

Biceps Training Mistakes Limiting your Development

If you're asking me which muscle is the most commonly exercised in gym's I'll tell you biceps. And that's why there are the most biceps training mistakes people are doing.

So let me clear the fog for you from the start. If you feel like you've been exercising your biceps regularly and properly for some time now, and it isn't developing - you're at the right place.

It's normal to make mistakes, that's how we learn and improve. But it's not normal to knowingly continuing doing those mistakes even though you're not noticing any gains.

And for that reason today I decided to write an article about the top three most commonly performed biceps training mistakes. It will most certainly help you improve your workout routine, and start seeing those deserved gains.

A picture of a guy flexing his biceps and a text saying biceps training mistakes

These Are The Most Common Biceps Training Mistakes:

This list is based on my personal experience, and of people that I've been noticing in gyms. Fixing a mistake in your workout routine will definitely benefit you in the long-term by bringing gains.

#1 Swinging

Even though simple, this had to be the first mistake in this list. I've seen way too many people doing it.

It maybe does boost your curling strength, but guess what? -Your biceps aren't doing any of that work. By swinging you're putting pressure on the hips and lower back, risking to get them injured.

Please do not try to be a show-off guy by thinking that you're actually working out your biceps by swinging.

What to do instead?

Rack the barbell with an appropriate amount of weight with which you can curl without swinging. You'll get a much better pump in your biceps by performing the barbell curls properly.

Lock both elbows to your torso, and only use the force of your biceps to lift the weight.

#2 Over-training

Over-training? Is this a joke?

No, it's not. This is actually one of the most common biceps training mistakes out there.

The biceps is a very small muscle compared to our quadriceps, back, and even chest. And it can be very easily over-trained. So by pumping as many sets as possible for your biceps, you're actually reversing the process of development.

So what do you do in this situation?

If you're doing this mistake - which is very likely, I'll give you a small piece of advice.

Beginners ( exercising for less than four months ) aren't supposed to do more than 12 sets per day. This could mean doing three exercises with four sets, or four exercises with three sets.

After this period you can gradually increase the number of sets per session. But do not do any more than 20.

#3 Sticking to certain types of variations

Sticking to a workout routine without seeing any gains isn't the right thing to do.

Repeating exactly the same workout routine each session won't bring you gains. To properly develop a solid biceps you'll have to surprise the muscle each workout.

Yes, our biceps are getting bigger by doing curls. But if it isn't working for you, you must try some other variations.

Try doing these instead:

  • Dumbbell Curl.
  • Incline Bench Curl.
  • Scott Curl.
  • One-Arm Cable Curl.
  • Zottman Curl.
  • Hammer Curl.
  • Reverse Curl.
  • Bent-over Barbell Curl.

#4 Not squeezing it

When working out your biceps you only need to be partly thinking about how many reps and the weight you're lifting.

It's way more important for you to be able to curl the weight all the way up until you squeeze the muscle for at least a second. This way you're hitting the muscle fibers much harder compared to the regular swing to win type of exercising.

#5 Performing half repetitions ( Not doing a full range motion )

Why is it important to perform a full range of motion exercises?

First of all, in order for the muscle to grow - both of the biceps heads need to fully extend. This allows the blood to pump up throughout the whole muscle.