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10 Workout Hacks for Building Muscle

10 Workout Hacks for Building Muscle

    One of the best aspects of your daily routine to apply a life hack to are your personal fitness goals. This is something we’ve covered in past posts, but today we’d like to expand the list.

    By carefully selecting the time of your workout, the combination of techniques, and the proper post-workout snacks, you can maximize your workout to build muscle. Here are the essential tips you need to know.

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    1. Work out at the right time of day

    The time of day when you choose to work out can make all the difference when it comes to working out to your maximum potential. According to Dr. Stuart McGill, an expert in back pain, you should avoid working out first thing in the morning. This is because the discs between your vertebrae fill with fluid during your sleep, making you more susceptible to injury in the morning.

    2. Weights before cardio

    According to the minds behind Dumb Little Man, “trainers, serious athletes and bodybuilders do weights first: this way, your heart rate goes up and when you lift, your body is in more of a fat burning mode. Doing the opposite means that your muscles are already tired by the time you get to weight-training.”

    3. Eat frequently (and take in more calories)

    Keep your energy up and give your body plenty of fuel for building muscles by eating small meals every three hours or so. Make sure to eat plenty of protein, ideally the equivalent amount of protein in grams as your current body weight in pounds. For example, a 150-pound man would aim to take in 150 g of protein per day.

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    Diet and Fitness Expert Dr. Melina Jampolis adds, “Your body can build at most about a half-pound of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain fat, too. I would suggest consuming an extra 250 to 500 calories per day.”

    4. Eat a snack immediately after your workout

    According to Nancy Clark, M.S., R.D., senior sports nutritionist at Healthworks Fitness Center in Chestnut Hill, Massachusetts, protein-heavy snacks should be eaten within 15 minutes of wrapping up your exercise routine. “It might optimize the healing of the tiny muscle injuries that happen [normally] while people exercise,” she says. “Also, protein is satiating”…and that means you won’t be tempted by junk food later on.

    Men’s Health also agrees with the need for protein, but argues that it needs to be balanced with carbs as well. “Although you might think that the carbs will slow weight loss, the opposite can be true. Carbs plus protein helps build muscle (especially if you eat the combo just before and after exercise), and that can indirectly enhance fat loss, because muscle is metabolically active tissue that helps burn more calories around the clock.”

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    5. Stay hydrated

    The last thing you need complicating your workout is a cramp or fatigue, so drinking water before, during, and after your workout for best results.

    6. Never skip the warm up (or the cool down)

    Stretching prevents muscle strain, gets your blood pumping, and can help lower cholesterol when done as part of a yoga or pilates routine. Muscles also need to realign themselves after an intensive workout, which a few minutes of stretching can help to accomplish.

    7. Combine compound and isolation movements

    While isolating certain muscles is important, you need to alternate compound motions as well, which will target multiple muscle groups at once. Compound workouts are good for beginners and for toning certain parts of the body.

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    However, fitness expert Mark McManus argues that compound exercises do have a downside. “ If one muscle within the group being worked is quite weak, it will be responsible for the termination of the set before the other muscles obtain the requisite intensity to stimulate growth. With compound movements, you’re only as strong as your weakest link. Take the lat pulldown for example:  the weaker biceps and forearms will fatigue before the more powerful lats do, meaning you didn’t thoroughly stimulate the body part you intended to when you selected this exercise!”

    8. Gradually increase your weights

    Increase the weight you’re lifting on each exercise by 5 percent each week. If you bench-pressed 100 pounds this week, for example, then next week you should try doing 105 pounds. This gradual increase will yield the best muscle building results without overly straining your body.

    9. Budget the correct amount of time for your workout

    The team at Muscle Hack argues that timing is of the essence when planning your workout. “You shouldn’t train for much longer than an hour at any one time,” they say. “At the end of the day, if you’re not willing to spend an hour in the gym, you haven’t got the right mindset for success.”

    10. Get narcissistic

    By which we mean, of course, to do all your weight lifting in front of a mirror. That way, you can correct your posture and make sure you are fully extending your muscles. Correct form means means maximized results.

    What tips can you share to help build lean muscle? Tell us in the comments below, follow us on Twitter, or take the conversation over to Facebook.

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    Tucker Cummings

    Writer and social media professional sharing productivity tips on Lifehack.

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    Last Updated on January 3, 2020

    The 10 Essential Habits of Positive People

    The 10 Essential Habits of Positive People

    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

    1. Positive people don’t confuse quitting with letting go.

    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

     I will grant myself the ability to trust the healthy people in my life … 

    To set limits with, or let go of, the negative ones … 

    And to have the wisdom to know the DIFFERENCE!

     2.  Positive people don’t just have a good day – they make a good day.

    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

    3. For the positive person, the past stays in the past.

    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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    4. Show me a positive person and I can show you a grateful person.

    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

    6. Positive people do not let their fears interfere with their lives!

    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

    7. Positive people smile a lot!

    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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    8. People who are positive are great communicators.

    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

    Featured photo credit: Janaína Castelo Branco via flickr.com

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