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5 Ways how to gain muscle


Take advantage of these tips and gain muscle and strength along with a slim figure

Take advantage of these tips and gain muscle and strength along with a slim figure

Contact your doctor before taking any diet or exercise plan. Individual results may vary.

You are in the gym and just finish another bench press. You sit down, wink in the mirror and suddenly you realize it. Or you're just strengthening your legs and suddenly you think why you have not done it yet. It's simple - your body finally needs to gain muscle and strength.

Those who have been strengthening for some time and achieving satisfactory results have once had to take that first step. The reasons for gaining more muscles are several. Maybe you are engaged in some kind of collective sport and you want to strengthen your body and improve your fitness and have more of the game. Or you just want to get more muscle to make your body work both sophisticated and slim. Whatever your reasons and goals are, muscles are always a challenge and can not do without motivation and information. In this article we offer five ways to gain muscle and strengthen the body. You only have enough motivation and motivation and we can start!

If you want to read more tips how to gain muscle, read here

1. Increase the strength gradually

If you want to gain more muscle in the long run, avoid drastic jumps to the next level and focus on performance that matches your physical fitness. Rather, plan a gradual increase in the weight of the dumbbells, add the balance best every week. The following diagram will give you some examples of how to plan a gradual increase in weight relative to your current fitness.

Note: The following weighting scheme, ranging from 2 to 10 percent, is based on the recommendations of the American College of Sports Medicine.

An example of a gradual increase in load for benchpress with two handles
Discs / 1 side dumbbell Sets Repetition
1 week 15 kg. + 1 kg. 3 8
2nd week 15 kg. + 1 kg. 3 10
3rd week 15 kg. + 2 kg. 3 8
Week 4 15 kg. + 2 kg. 3 10
Start with 15 kg blades on each side of the dumbbell and after a week
add 1 kg to each side.

If you follow this load-increasing scheme, which includes gradual but lasting changes, you can follow this trend within a month:

Strengthening Load (Week 1)
32 kg ([15 kg + 1 kg.] X2)
x 8 reps
x 3 sets
= 768 total kg raised
Strengthening Load (Week 4)
34 kg ([15 kg + 2 kg] x 2)
x 10 reps
x 3 sets
= 1020 kg in total

2.Power with dumbbells, scales that make a difference

 Of course, most exercise is a benefit to the body. However, if you are going to deliver a bigger portion of your muscle mass and increase it, you should be a beginner or a middle-aged person with a load of 60 to 70 percent of the weight you can lift at least once. For example, if you pick up 50 kg purely, you should boost your weight with 30-35 kg load.

Fig. No. 1: Select free dumbbells for classic booster exercises such as squats.

3. For most exercise exercises, choose free dumbbells

Although fitness machines can be effective and can help you achieve good results, they should not be the main part of your regular training, especially if your goal is to gain more muscle.
If you focus mainly on free dumbbells and basic exercise exercises such as bench press, squats and stretches, your training will be much more effective than using a variety of fitness machines or booster cages. Of course, we do not want to question their effectiveness, just trying to recommend you the best types of strengths that will bring you the best results.

4. Focus on the correct order of exercise exercises

Work on larger muscles will give you a lot of energy and concentration during training, so focus first and then focus on smaller muscles. If you replace this order, it may happen that after working on smaller muscles you will no longer have enough energy and exhaustion you will no longer be able to deliver enough muscle training to the larger groups of muscles. Schedule your reinforcement to make more difficult exercise exercises such as bench press, squats, and sneaks at the start of your booster training. This will prevent premature fatigue and exhaustion, which will prevent you from completing the complete exercise. Longer boosting will also burn significantly more calories, so you will be a little closer to a slender and elaborate figure.

Fig. No. 2: Have you achieved the desired result and have the muscles you wanted?Keep them as long as possible! Reduce calorie intake and your character will look even better.

5. Support boosting with a sufficient supply of nutrients

When strengthening, it is necessary to supply the body with sufficient nutrients, which will also allow your muscles to hold on for long periods of time. During exercise, after you have achieved the desired results, you gain muscle and strengthen your body through regular training, check your eating habits, monitor total calorie intake, and reduce fat intake.
Of course, there are many ways to deliver more muscle to your body. We have just pointed to some of them to allow you the right start to your new lifestyle. One more useful advice, ultimately, whether your goals in strengthening with the dumbbells are: Concentrate. Always make sure that you work with the best possible effort and with a goal. Follow these rules and you will not waste time. Keep in mind the goal you want to achieve and focus on the steps that will take you to it. The result of your efforts will be the character you have always wanted.

Do you want to gain muscle quickly?


Do you want to gain muscle quickly and well?

First you have to start taking more calories to keep your muscles from growing. If you eat very rarely and eat 300g carbs a day, you will be bored by eating 6 times a day, and your weight will still be stagnant. Increase your carbohydrate intake to 7-8g per 1kg of body weight, hold protein at 2-2.2g per 1kg body weight, and fats in the range of 1-1.5g per 1kg of body weight. Do not be afraid of fat, if you draw from quality raw materials such as fish, omega 3-6, beef, egg yolks, cashews, etc., are beneficial to the body and help you in gaining muscle mass.

What to do when stagnation occurs?

It is best to increase serving in meals. Or try the guaranteed procedure: You take more calories a week and increase again for another week, so it's time to do it again. The body must still be in shock so it can not adapt to any particular nutrient intake. Everything will get your body accustomed. It is almost impossible to get muscle mass to work with frequent feelings of hunger.

How fast can I get?

When you pick up 4-5kg per month, which is more than perfect, you can be extremely happy. It does not make much sense because it's all going to fat and not to muscle. Correct timing of supplements. We should be aware of when and how to timely the supply of supplements. Carbohydrates are a very important energy ingredient for muscle building. Therefore, they are necessary for our organism throughout the day when we can supplement the carbohydrates in the form of diets or supplements. We consume the carbohydrate drink about 30 minutes before strength training and it is important to drink this drink immediately after the exercise.

Proteins are a very common topic when and how to use this supplement. Many of us think it's right to get a lot of protein right after finishing the workout, and somewhere in the background is a carbohydrate drink, but in the previous article on carbohydrates, we were able to find out how important it is to consume a carbohydrate drink right after physical exercise.

When we use only a protein drink after training, some people may experience weakness, but also nausea or fainting. Low blood sugar is behind everything. If the body does not add enough energy to regenerate it and accept only protein supplementation, the body complexes the protein into the deficient carbohydrates in the body, which in this case is more important than protein. If there is a lack of nutrients in the body for regeneration, the glycogen is extracted from the muscles and it is certainly not the goal of any of us.

What are mistakes when gaining?

The biggest mistake is lack of food, bad training and rest when these three factors are not 100% hard to gain weight. The more you eat, the better for you. I do not mean KCF or McDonald etc., but good food. The training must be hard and you must give the body the maximum impulse to grow. How do I replace 2 meals when I do not crack? Food can be replaced with a protein-carbohydrate drink. Another choice of dried meat, jerks, is that protein bars contain enough protein and carbohydrates. Among bodybuilders is a very popular cottage cheese, which contains about 20g of full-value protein and is a very fast snack.

Top 10 Homemade Energy Drinks Recipes


You as a consumer have always been led by certain companies to believe in this fact, that you need extra-special energy drinks for instant energy. They launch different types of energy drink brands in the market to convince you so that you make purchases of their products. If you think calculatively, you’ll find that you don’t need energy boosters that are intended for athletes or celebrities, who work out for several hours at a stretch. You basically need energy drinks that will keep your body hydrated and maintain electrolytes level. These drinks can be easily prepared at home with some common ingredients in your hand, before you go through some homemade energy drink recipes.

Few Homemade Energy Drinks & Its Recipes

Lay-Low Energy Drink Recipe

Ingredients required

freshly squeezed lemon juice- 1/4 cup
freshly squeezed lime juice- 1/4 cup
fresh water- 1 ½ - 2 cups
Sea salt- 1/8 teaspoon
honey or natural sugar (for taste)- 2 tablespoon

Direction of preparation

You must toss every ingredient into your food blender and continue the blending process until you observe honey to dissolve in it fully. You will get a fine mixture of juices, which you can pour into a serving glass and enjoy it with few ice cubes.

Bright in Early Energy Drink Recipe

Ingredients required

Freshly squeezed lemon juice- 1/4 cup
cup freshly squeezed orange juice- 1/2
1 ½ - 2 cups fresh water
Sea salt- -1/8 teaspoon
natural sugar or honey -2 tablespoons

Direction of preparation

You need to blend all these ingredients together in a blender to get this drink. Based on your taste buds or if you want to experiment with flavors, you can try mixing these ingredients in variable quantities. You can add more amount of orange juice, as it can provide a good source of the electrolyte.

Sweet and Smoothie Energy Drink Recipe

Ingredients required

Coconut water -3 cups
Strawberries -1 cup
Fresh water -1 cup
Ice -1 cup
Sea salt -1/8 teaspoon
Natural sugar or honey -2 tablespoons

Direction of preparation

Put every ingredient into the blender and blend it until it's mixed well altogether and becomes smooth. Pour it into a glass and enjoy this drink.

Fire Hydrant Energy Drink Recipe

Ingredients required

Filtered water
Lemon -1 slice
cayenne pepper -1 pinch

Direction of preparation

You need to take filtered water as per desired quantity, then squeeze lemon slices and pour its juices in it. Also, you need to put some cayenne pepper of about one pinch quantity in this mixture.

Quick Fix Energy Drink Recipe

Ingredients required

Hot water
honey (to taste) - 1 1/2 - 2 tablespoon
Fresh ginger root -1 inch
Ground cardamom -1/4 tablespoon
Turmeric -1/4 tablespoon

Direction of preparation

Cut the ginger into 2 thin slices and put it in your serving glass. Add the remaining ginger in the form of juice and include cardamom and turmeric powders in the glass. Put hot water in it and stir well before drinking.

In case you don’t know, but ginger can speed up your rate of metabolism and also helps in blood circulation. It is good for your digestive system as well. Turmeric is very effective in providing energy and speeding up its maintaining process. You will get the best kind of sugar for your body from honey and cardamom also has medicinal values.

Heavy Lifter Energy Drink Recipe

Ingredients required

Banana -1 ripe
Raw almonds-1/4 cup
Whey protein powder - 1 scoop
Kale leaves -2
Plain yogurt -1/2 cup
Ground flax seeds -1 tbsp
Milk -1 cup

Direction of preparation

Mix all these ingredients by using a blender, but you can end the yogurt and milk at the end. Pour this mixture into a glass and drink. You can put ice cubes to serve it cold.

Spirulina Coconut Energy Drink Recipe

Ingredients required

Coconut water - 1 cup
Spirulina powder -½ teaspoon

Direction of preparation

You can add some warm water with coconut water in a glass. Then add spirulina powder to it, stir well and have it. Spirulina contains amino acids, Vitamins B1, B2, B6, potassium, magnesium and essential minerals to provide instant energy.

Flax Orange Smoothie Energy Drink Recipe

Ingredients required

Sweet, peeled, seedless oranges - 5 nos.
Cold-pressed flax oil - 3 tablespoon

Direction of preparation

Take ½ cup cold water and put oranges and flax oil in it. Run it through the blender to mix it well. In case you don't have flax oil, you can go for hemp seed oil also. It is a great drink for a pre-workout session.

Apple Cider Energy Drink Recipe

Ingredients required

Unpasteurized, raw apple cider vinegar - 2 teaspoons
Cold water - 16 ounces
Maple syrup - 2 teaspoons
Direction of preparation

Mix all the ingredients and blend it till it becomes a uniform drink. If you want to serve it cold, use some ice cubes.

Green Banana Smoothie Energy Drink

Ingredients required

Large, sweet and ripe banana - 4 nos.
Romaine lettuce - one head
Cold water - 3 cups
Ice cubes

Direction of preparation

Put 2 cups cold water in the blender and add chopped romaine lettuce and 1 cup of ice into it. Add 4 peeled bananas and blend it to make a smooth mixture. You can drink it for a post-workout session.

The inclusion of lemon juice in these energy drinks, not only provides good taste, but it contains an alkaline forming agent that helps your body to maintain its desired pH level. You will experience a rise in your energy levels, and it protects your heart by maintaining proper cardiovascular movement in your body.

If you find preparing these energy drinks at home to be difficult, then there is solution to that as well. Athletic Greens is a very healthy green drink that will provide your body with all the nutrients. It is extremely easy to prepare and does not come with any side effects. I have recommended Athletic Greens to many people and all of their results so far have been positive.

If you are following any regime for the gym, exercises, sports or any other purpose, you can prepare your own healthy drink to get instant energy and refreshment. The ingredients that you will use to prepare these drinks are easily available at your home or nearest market. Hence you can do it yourself at your own convenience. You can choose your own energy drink based on your requirements and ingredients, which are available to you and can be prepared at your home

A List Of Top Superfoods That Aid In Weight Loss


Want to eat foods that actually cause your body to destroy fat? See our list of top SUPERFOODS right here!

Super foods are those that ward off chronic diseases and are infinitely good for your wellbeing. Not only this, super foods can actually help you to lose and keep off weight. Imagine being able to eat certain foods that are not only good for you, but actually burn fat and calories while you eat them! Not to mention, most of them taste great too! Not only is this a possibility, but it is a reality, too.

Green Tea

Green tea is the perfect hot beverage to start your morning. This tea is a natural metabolism booster, which is why drinking it first thing in the morning is a great idea. Besides that, green tea is also filled with antioxidants to cleanse your body. This super herbal tea can be enjoyed both hot and cold. If you do not enjoy the taste of it, try it with a slice of lemon. Be sure to purchase unflavored green teas containing zero sugar.


Eating an apple before a meal will help you to lose weight. This is because the amount of fiber and pectin found in apples will make you feel satisfied quicker. Therefore, you are likely to eat a lot less. Apples are also a great form of fiber to keep you regular.


This amazing vegetable is also packed with fiber as well as vitamins A and C, along with iron and protein. The amount of nutrients gained from a cup of broccoli is almost second to none. It is also amazingly versatile and can be enjoyed in various forms such as in a stir-fry, roasted or in a chicken bake.


Oats are probably the perfect breakfast. These are filled with healthy carbohydrates, which increase the metabolism and burn fat. Being extremely high in fiber, they also make you feel fuller for longer, which helps you to avoid dangerous snacking. The best oats are steel cut oats and those that are not sweetened or flavored. Use fruit to sweeten your oats to create for a more enjoyable eating experience.


Besides being packed with fiber and protein, avocados contain healthy fats that aid in keeping hunger at bay. These are great as a substitute for butter on sandwiches, since they are delightfully creamy and tasty. They are best enjoyed on toast with a touch of salt and pepper.

Oily Fish

Oily fish such as salmon and sardines make for great hearty meals. They are far leaner than red meats and carry tons of Omega 3, which the body cannot produce itself. Enjoy these types of fish grilled on a bed of brown rice or lentils for the ultimate healthy meal.


These are known as nature’s anti-aging fruit. One cup of blueberries contains only 80 calories. Along with 4 grams of fiber in a cup, blueberries are a filling treat. Besides the aforementioned, they also contain antioxidants and are delicious when sprinkled into your oats for breakfast.

Brown Rice, Lentils, Quinoa

All of the above make perfect bases for hearty meals and are a much healthier alternative to refined carbs such as pasta or white rice. They are packed with fiber and are very dense, making you feel full quickly. They are also extremely low in calories and help you to burn fat by boosting your metabolism.


Alcohol is known for its bad reputation for increasing your waistline (beer gut, anyone?). And while this is true for most types of alcohol, such as beer and cocktails, wine brings with it a secret ingredient. Resveratrol. This is a powerful antioxidant, which stops the fat storage process. Just one glass a day is more than enough. Look for a wine with high resveratrol quantities. Usually, red wine is best.


This fruit is approximately 90% water, which means it is almost non-existent in terms of calories but also fills you up quickly. It is said to lower insulin levels, which is the body’s fat storage hormone. It is great before breakfast or as a daytime snack.

Black Beans, White Beans, Garbanzo Beans And Kidney Beans

The above beans contain large amounts of protein, which makes them great alternatives to meat. They are also packed with fiber and contain resistant starch, which destroys fat. Add them to your salads and casseroles.


An egg a day will do you no harm. Eggs are looked down upon because of the misconception that that they are deadly for cholesterol and calorie levels. However, moderation usually the best route to take. Eggs are excellent protein sources, which leave you feeling satisfied for longer.

Dark Chocolate

Thank goodness, this heavenly wonder made the list right? Dark chocolate is full of antioxidants and has been shown to slow down digestion, helping to make you feel fuller for longer. Besides that, it also contains monounsaturated fats, which curb hunger. Reaching for this when the sweet tooth strikes does not have to be a guilty pleasure at all.


Nuts are packed with proteins and healthy fats, which make you feel satisfied quicker and also help to drown out those hunger pangs. They make for a great snack, but a handful a day is enough. Peanut and almond butter are also great as snack spreads.

Some of the best nuts are:

You can eat them as is, for a snack or add them to salads and stir-fries to make your meal heartier.


Many people overlook the incredible properties of water. Water keeps you hydrated and drinking a glass of water before a meal will help you avoid overeating because it makes you feel full. Water also helps keep your metabolism going and flushes out your system. Keep a water bottle on hand throughout the day and try drinking two liters of water daily.

Now that you know which foods possess amazing properties to help you lose weight, thus earning them the title of superfoods, hopefully you’ll now seek them out at the grocery store instead of a bag or potato chips or some other less nutritious food items

Healthy Morning Habits To Have!


Mornings don't need to be a source of stress and anxiety; they can become the most peaceful and nourishing part of your day.Wake Up Early,early risers reap many benefits.Smile and think something positive.Drink warm water with lemon.Do a stretching routine,eat a healthy breakfast.Adjusting your habits, specifically your morning rituals, could make you feel happier.