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  Contrary to popular opinion, the bulk of your success takes place outside of the gym. Instead, it occurs in the middle of the night, when you're sleeping! When you exercise, you cause micro tears in your muscle tissue; but, when you rest, those micro tears recover and grow stronger and larger than before, allowing your muscles to endure the next challenge. This is how our bodies adapt, but it's not all – your body still releases testosterone at night! Since your body creates more of it when you sleep than at any other time of day, sleeping is critical to improving your body and should be well-cared for in order to obtain the best results. This requires food control, because you must be aware of what your body processes at all times of the day and night. Although there have been several articles written on what to eat before and after a workout, there are few and far between about what to eat before bed. So, here are six foods that are extremely effective when consumed before ...

  Banana nutrition before and after a workout is high in the healthy kinds of carbs that one can eat before and after a workout as a pre-workout or post-workout. Since fast-digesting carbohydrates aid in the recovery of your body's glycogen reserves, which aid in the repair of weakened muscles after a workout. Banana pre-workouts are also rich in potassium. WHY IS THE BANANA THE Perfect PRE-WORKOUT FRUIT? Increases energy levels, which is good for long-term energy. It also improves blood circulation. Reduces stomach acid output Regulates blood sugar levels and contains no fat, sodium, or cholesterol. It aids in the relief of muscle tension. Potassium Richness in Cramps aids in staying concentrated and alert. Banana Nutrition is also a perfect post-workout snack. Bananas are a good source of carbohydrate, with 31 grams per large fruit. Carbs are important in your post-workout meal because they replenish glycogen stocks and aid protein absorption. The Australian Institute of Sport re...

  Hello there, gentlemen. Welcome to your workout guides. In this blog post, you'll learn how to make your own homemade egg protein powder. So, before we get started, here are some Egg Nutrition Values that I found on the internet. 100 g of eggs per 100 g of eggs   Calories   155 % Daily Value* Total Fat   11 g                16% Saturated fat  3.3 g             16% Polyunsaturated fat  1.4 g Monounsaturated fat  4.1 g Cholesterol   373 mg             124% Sodium   124 mg             5% Potassium   126 mg             3% Total Carbohydrate   1.1 g             0% Dietary fiber  0 g ...

  What is testosterone, and how does it work? Testosterone is a powerful steroid hormone that has different functions in both males and females. It allows us to gain lean muscle mass, maintain a healthy body composition, and maintain adequate bone density. Testosterone is found in humans and some other mammals. Males produce testosterone in their testicles. Women's ovaries do contain testosterone, though in lower amounts. The brain and pituitary gland control the amount of testosterone released by the body. It enters the bloodstream after being produced and performs a number of important functions. Testosterone levels increase during puberty and then begin to decline later in their forties. What is the significance of testosterone? Testosterone is essential for good health in addition to helping you have a nice body. Low testosterone levels can lead to a variety of health issues in both men and women, including depression, a lack of sex drive, obesity, and osteoporosis. Men with lo...

  Muscle definition is a sign of true fitness and health in general, but reaching six pack abs is one of the most impressive weight-room accomplishments. This can only be accomplished by reducing body fat, particularly fat in the abdomen. Furthermore, committing to losing body fat in order to achieve a healthy BMI (body mass index), which is the ratio of your body weight to your height, is commendable. ↚ What Exercises Burn Belly Fat the Fastest? Burning the majority of belly fat is every person's dream when it comes to going from chubby to six-pack abs. When losing weight, starting with a flat and toned stomach allows your body to show clear abs definition. It's also motivating, especially when you start receiving compliments from family and friends or discover clothes that haven't fit you in a long time. However, you will need to stick to your regular exercises and a healthy eating plan to burn the most belly fat, so you can try weight loss pills for faster results. The f...

People who want to improve their lower chest muscles should try a variety of pectoral muscle strengthening exercises. The pectoral muscles, also known as the pecs, are the muscles that characterize the shape and appearance of the chest. They also control a variety of arm movements, such as flexing, spinning, and moving the arm in toward the body's midline (adduction). The pecs are made up of two muscles. The pectoralis major runs from the shoulder to the center of the chest, while the pectoralis minor runs along the chest's outer edge, just behind the pectoralis major. People can do exercises that work the entire chest region to build up their pecs. Using adapted lifts, it is possible to target particular regions of the chest. People should engage in muscle-strengthening activities at least twice a week, according to the Physical Activity Guidelines for Americans. In resistance training, one set of 8 to 12 repetitions (reps) is effective, but two or three sets may be more effec...

  How can beginners improve their pull-ups? 5 Ways to Boost Your Pull-Up Strength Hello there, and welcome to Your Gym Guides. In this blog post, we'll go over 5 ways to help beginners improve their pull-ups. When many people talk about upper-body workouts, they often forget to mention pull-ups. It's so important that it's referred to as the "upper body squat," despite the fact that it's by far the most effective upper back exercise. When you do a pushup, the only exercise that can reach the maximum possible neuromuscular activation is the pull-up, as opposed to any other exercise that has no effect on your back. Your back will be stronger if you do pushups. When you look at the numbers, you'll notice that most people, both men and women, can't do a single pull-up because they need strength. 1. Technique and Form Are Important When it comes to pull-up exercises, technique and form are extremely important. In order to learn the pull-up technique, you mu...

Bodybuilding is the practice of controlling and developing one's musculature for aesthetic reasons through progressive resistance exercise. A bodybuilder is a person who engages in this kind of activity. Bodybuilding is a long-term trial-and-error process. If you don't see any results after months of training, it can be discouraging. ↚ 1. Take measurements of your waist, arms, belly, legs, and other body parts before starting your bodybuilding program. Looking back on this measurement later in your bodybuilding program will allow you to assess your progress. 2. Work out all muscle groups, including your legs. Although your upper body is the part you want to flaunt, leg training has a lot of advantages. Building your lower body will increase your testosterone levels, allowing you to gain more overall muscle mass. 3. Keep in mind that maintaining a low body fat percentage while bulking will be difficult. Bulking is a term used by bodybuilders to describe a diet and workout routin...

We'll go over the best supplements for men to build muscle and lose weight in this blog ( your gym guides ). ( weight loss ) For optimum muscle growth, three key requirements must be met: eating more calories than you burn, consuming more protein than you break down, and participating in a muscle-challenging workout program. This list of best supplements for men muscle growth includes six supplements that can help you build more muscle. There are six best supplements for men to muscle growth that you can consume pre – workout or post – workout to ensure that your damaged muscle fibers begin the healing process as soon as possible. We have listed the top six best supplements for men to muscle growth. 1. “Protein extracted from whey” Supplement with whey protein Protein supplements can assist in the regeneration of muscle cells, as well as the strengthening of bones and hair. One or more long chains of amino acid residues make up a protein. Proteins have a wide range of roles in livi...

  Many people skip breakfast because they are running late for work, whether it is at the workplace or elsewhere. Bear in mind that eating at the right time is crucial for good health. To live a healthy life, your eating schedule should be fine and on time. Following this simple routine of eating at regular intervals will also help you lose weight. 3 Quick Steps to Weight Loss Breakfast, lunch, and dinner the best times to eat in India. Within 30 minutes to an hour of waking up, eat something. Breakfast should not be delayed past 10 a.m. Make sure your breakfast contains enough protein. LUNCH TIME Keep a four-hour difference between your breakfast and lunch meals. Lunch should not be served after 4 p.m. DINNER Dinner should be consumed three to four hours after lunch and one hour before bedtime. Dinner should not be served later than 10 p.m. MEAL FOR AFTER WORKOUT Working out on an empty stomach is never a good idea | (especially weight training). A banana is ideal for a post-worko...

Routine Shoulder Exercises Have Many Advantages The first explanation is that the workout's first step is more focused on strength. Which is a necessary component of any workout. You should use a strong strength foundation to help you gain muscle mass. When you gain stamina, you will be able to lift more weight and do more reps. This shoulder exercise routine has many advantages. The first can come as a surprise, but this routine actually results in bigger shoulders. There are some more advanced explanations why this is a successful shoulder workout, however. Muscle hypertrophy is the focus of the second step of the shoulder exercise routine (scientific name for muscle growth). It accomplishes this by doing more reps and spending more time under stress. This provides a favorable atmosphere for muscle development. To give your shoulder a full broad look, this shoulder exercise ensures that you work all three heads of the shoulder. This shoulder routine also includes some work on the...

  You certainly had a Santa wish list when you were a child. Now that you're a big boy, I'm sure your wish list has expanded to include new items like bigger pecs, an inch on your arms, and wider shoulder caps. Bigger delts are on every trainer's wish list because they give the appearance of a smaller waist, increase visual separation from the upper arm, and add the kind of cap that says you're a serious lifter. You know how your shirts have a little extra stretch to them? That's exactly what I'm referring to! You could be beginning your shoulder workout with overhead presses, just like a lot of other lifters. That is right. The easiest way to separate the middle delts in the lateral (side) plane is to implement lateral-raise movements. The lateral raise is a well-known technique. Blowing the technique is also a concern, and it can be achieved in a number of ways. The most popular variant, the standing dumbbell lateral lift, can be messed up in seven different w...

  We've put together a list of the best exercises that will have you flaunting your biceps much earlier than normal. Just make sure you go slowly and gradually through each routine. Simply read the details of each routine as well as the schedule carefully, particularly if you're a beginner. ↚ The first routine is to chin up.   This is similar to chin-ups done on a bar, except you must keep your hands closer together as you pull your body off the ground with the strength in your arms. Standing Barbell Curl is the second routine.   This routine is performed while standing up, as the name suggests. With both hands facing away from the body and both arms extended to the thighs, one holds the barbell. The bar is then curled upwards and into the body with the elbows flexed or bent. Preacher Curls are the third routine.   These are performed with a barbell while sitting on a preacher bench. Meanwhile, when seated, grip the barbell with your underhand gripping elbow extended...

These eight exercises will help you lose back and armpit fat in just 20 minutes. The presence of a minimal proportion of fatty tissue in the armpit region, under the arms, is natural, but when it is excessive, it becomes an aesthetic and health concern. To get rid of armpit fat and the unsightly fat pad, try this exercise. You should not obsess because fat is acceptable in moderation, but if you notice anything sticking out more than desirable while trying on a boat or halter neckline that exposes your breasts, or if you notice anything sticking out more than desirable while putting on the bra, it's time to introduce some exercises to eliminate the fat from your armpits... 1- Circles of the arms Your back should be straight, your legs should be spread, and your arms should be crossed. Make circular motions in a forward or backward direction in each sequence. Row 2: Bent Over Bend your hips back so your body is about parallel to the floor, holding a dumbbell in each hand. Maintain t...