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7 Tips for Building the Perfect Physique

7 Tips for Building the Perfect Physique

Building the perfect physique requires hard work, dedication and consistency. Therefore, believing in the silver bullet that will change your body overnight is futile. The good news is that there are some training guidelines you can follow to speed up your fitness gains.

Whether you are looking to shed weight, add muscle mass, or both, here are the training guidelines you need to follow for maximum results.

Wake Up

A solid warm-up is the backbone of any workout. A proper warm-up gets your blood flowing and raises your body temperature, and lets you lift more weight later on. To skip the warm-up is to flirt with disaster, as the risks of premature fatigue and injury are high when your body is still cold. Therefore, make sure to start your workouts off with a solid warm-up.

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To warm up properly, start with light cardio for 5 minutes—think jogging, biking, or running in place—then follow it with another 5 minutes of basic bodyweight movements to get your body firing on all cylinders.

Lift Big

When it comes to the right lifting strategies, big compound movements should make up the staple of your program. Moves such as the deadlift, the squat and the bench press lead to surges in growth and testosterone hormone levels, leading to accelerated muscle growth and greater fitness gains.

Not only that, compound movements recruit huge amounts of muscle fibers, leading to greater energy expenditure and fat loss results.

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Good Form

One of the main root causes of injury is bad form. Whether it’s fidgeting, an arched back, or the rest of the bad signs, bad training form can spell disaster for your training resolution. Therefore, make sure to ingrain good form patterns in your training.

Get technical before you start getting big. Ask around for feedback and be open to it. Of course, hiring a personal trainer is the best option to help you develop and keep good form.

Free Your Muscles

According to a study published in the Journal of Strength and Conditioning Research, exercising with free weights instead of fixed machines leads to greater muscle activation, and thereby greater muscle growth. Free weights are also easier to use, convenient, and can help you develop good form patterns, which can help you prevent injury and blast through performance plateaus.

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Therefore, instead of spending time waiting for the smith machine, embrace free weights and do your workouts without much hassle.

Time Under Tension

Muscle growth is dependent, mostly, on the amount of time a muscle performs an exercise. That’s what is known as time under tension, or TUT for short. According to many studies, the ideal time under tension for maximum muscle growth is anywhere between 40 and 60 seconds.

Do too little and you won’t create much tension. Do too much and you risk over-training your muscles. Therefore, make sure to time your sets within that range for maximum growth.

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Sprint A Lot

Long runs have their benefits. They help you develop endurance and burn fat. But they’re boring and can take a toll on your time and muscle mass. Fortunately, interval running can help you achieve those benefits without much of the hassle.

A form of high intensity interval training, this type of running can help you shed weight, boost metabolism, develop killer lower body strength and speed, and will help you get into the best shape of your life. Here is how to proceed with your interval running workouts:

  • Start with a proper warm-up. Run slowly for 5 minutes and breathe deeply.
  • Go for your first sprint at 80 percent of your max for 45 seconds. Jog slowly for another 45 seconds to recover.
  • Repeat the on/off intensity cycle 7 to 10 times.
  • End the workout with a cool down. Jog slowly for 5 minutes and stretch afterwards.

Be Open to Change

Sticking to the same training routine is a recipe for boredom and performance plateaus. If you are looking to achieve progress with your training program, constant change is key. To do that, you need to keep challenging your body by constantly getting out of your comfort zone.

Therefore, make sure to progress with every workout you do. If you do 15 reps one session, increase the load and do 10 or 12 during your next session. On the following session, keep the load but go back to 15 reps, so you are changing only one variable each time.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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