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The Easiest Way To Build A Stronger Grip

Building a stronger grip will bring you many benefits. In training it will help you lift more weight without your hands quickly becoming tired before the rest of the body starts giving in. This is a common phenomenon, especially in exercises like high-rep stiff-legged deadlifts or pullups, because your whole body will always be much stronger than just your hands. When meeting people and introducing yourself, a stronger grip will result in a stronger handshake which will leave a positive impression on the other person. But are there any ways to train your grip without adding a lot of extra exercises and training time to your already busy workout schedule? Yes, there are.

 The Easiest Way

There’s different types of grip strength like crushing strength (like in handshaking), pinching (tips of fingers) and supporting grip strength (holding heavy objects) and wrist/forearm strength. The easiest way to build a stronger grip is to simply do it by including supplementary grip work into your regular training.

This will develop all the different types of grip strength more or less equally well. Once you have built a good foundation of grip strength with this method you can start specializing on one or more of the different specific grip strengths. Just make the exercises mentioned below a part of your regular training and you will get a ton of great grip exercise without too much hassle. This will save you a lot of time while still delivering excellent results.
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Hanging Leg Raises

This exercise mainly works yourcore and lower abs but it also works your supporting grip strength significantly.

After all, if all of your bodyweight is hanging down, supported only by your hands that are tightly gripping the bar, this will certainly have a positive effect on your grip strength over time. Depending on how much you weigh and how long you hang from the bar your hands will get quite a strength-building workout – automatically.

 Deadlifts

Deadlifts will develop your grip strength as long as you don’t use any straps or hooks to you help hold the bar.

When done correctly, the deadlift works almost every single main muscle in your body. And while your body as a whole is pretty strong and can therefore move serious weights in this exercise, a chain is only as strong as it’s weakest link and this will obviously be your hand strength, or lack thereof. You cannot properly finish a good set of deadlifts if your hands are failing long before the rest of your body is done.

Some trainees work around this by using hooks and straps but unless you’re attempting maximum-strength low reps it might be a better idea to ditch any support gear and develop your hand strength by adding weight in the deadlift slowly but progressively.

 Farmer’s Walks

The farmer’s walk is a fancy sounding name for a surprinsingly simple if not downright primitive exercise. Simply grab two of the heaviest dumbbells you can find and hold them at the side of your hips with arms fully extended.

Kind of like if you were carrying two buckets of water or milk – hence the name farmer’s walk.

Then simply walk over whatever distance you can carry them. Start with 40 lbs per dumbbell or so and build the weight up quickly – up to whatever number you can safely handle. Seriously heavy weights in this exercises will give your grip one hell of a workout. Farmer’s walks are best done as a finisher exercise after you’re done with your regular workout.

Fat Gripz

There are special bars with a much thicker diameter. Thick-bar training is a great way to build a stronger grip.

But bars with thicker-than-normal diameter are usually hard to come by. Chances are your gym won’t have them and buying one is neither cheap nor practical and it would be pointless unless you already train in your own home gym. But there is a great and inexpensive solution to this and it’s called Fat Gripz. fitness-wallpapers-20You can wrap them around the iron bar of any barbell or dumbbell – and even use them when doing pullups.Fat Gripz fit all barbells, dumbbells, chin-up bars and cable attachments, making the bar more than twice as thick – in seconds! They are made of a very strong and durable compound that does not bend or deform, even under heavy loads.

Forget Other Stuff For Now

Then there are other exercises that train your grip more directly. These are usually done with specialized grip training devices like the Ivanko Super Gripper or the Captains of Crush. And you can even do stuff like wrist-roller training or get fancy machines like the Titan’s Telegraph Key. All these are fantastic grip training devices but unless you want to really specialize in this area it may be too much of a stretch to get and use them.

By simply including the above mentioned exercises into your regular workouts and making simple changes to your regular workouts your will already do a lot for your grip strength development. Just keep at it, give it time and you will see your grip strength improve almost magically.

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What You Need to Know about Testosterone Imbalance in Men

Hormone imbalance in men has many possible causes including diet, genetic disorders, and reaction to different types of medication. Most frequently however, hormonal imbalance and reduced testosterone levels are brought about by aging. After you reach 20 years of age, growth of hormones slows down by around 15% for every ten years.

Effects of Imbalanced Hormones

When you reach 40 years of age, you will lose 50% of the growth hormones that you had when you were in your 20s, and there will be only 5% left by the time you are 80.  While this is the usual case, it must be pointed out that imbalance can happen anytime, and regardless when it occurs, it can take many forms including the following.

Andropause or male menopause usually takes place as men age and the testosterone level goes down.

Hyperthyroidism is a condition marked by an overactive thyroid gland, resulting in increased metabolism and high thyroid hormone levels. Hypothyroidism is the opposite whereby the thyroid gland isn’t active enough and not generating sufficient amount of hormones. Adrenal fatigue: men who are always stressed out will suffer from adrenal fatigue, which is characterized by lack of hormone production.

Symptoms

Signs of hormonal imbalance manifest slowly and are only noticeable when the symptoms get worse over time.

The symptoms vary from individual to individual, but the most common are the following:

Gynecomastia or growth of breasts, also called “man boobs”night sweats; increased bowel movements or constipation; insomnia or sleep apnea; memory is also affected and you might find it hard to remember things; heart palpitations; lack of energy; fatigue; hair loss; increased body fat; anxiety and depression; muscle loss; irritability; frequent mood swings; erectile dysfunction; low sex drive; hot flashes.

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Low testosterone symptoms in men are often associated with aging, but regardless of how old or young you are, the condition can be treated using different methods.

Ways to Balance Hormones Naturally

There are natural ways to balance hormones, and you can start by going on a healthier diet. Generally speaking you should avoid junk foods, too much sugar and as little processed food as possible. Stay away from caffeine and alcohol as they’re not going to help your testosterone at all. You should also add zinc to your diet because they promote hormonal balance and testosterone production. You should take zinc in supplemental form or by eat oysters, crab, lamb, veal, peanuts and some chocolate every now and then. Your diet should also include omega-3 fatty acids because it promotes development of cell membranes necessary to keep hormones balanced. Good sources of omega-3 are oysters, tuna, salmon, trout and sardines. You can also get them in eggs and walnuts and they’re available in supplement form too.
It is especially important for men to exercise and maintain their weight because it helps keep sex hormones balanced. Furthermore, too much fat leads to increased estrogen levels in men and could lead to the development of man boobs. This is of course, in addition to the other health risks that obesity brings.If you’re studying ways on how to increase testosterone naturally, you may want to take a look at Androtrex, as it’s a natural testosterone booster that regulates male hormones without causing any side effects.

Why is Hormone Balance Important?

Your hormones need to be balanced because they play an important role in maintaining your well-being.

Hormones, to put it simply, affect all the cells in your body and the way they interact triggers other functions and activities inside you. If hormones are imbalanced, your libido will be affected as well as physical strength, endurance, mood, and the symptoms above start to manifest. One of the reasons why male hormone problems are so common is most men refuse to seek treatment, believing that it is “normal” because they’re getting older.

True, many of the symptoms –weight gain, low sex drive, soft erections, fatigue, and increased body fat- are typical signs of old age, but that doesn’t mean you have to put up with it since the condition is treatable.

How Hormones Work

Your hormones only need a slight trigger to set them off. Once activated, your hormones enter your bloodstream via the glands and go into your cells’ receptor areas. As soon as your hormones are inside they start to function, doing the things that are necessary for your body’s growth and development. If your hormones are not balanced due to aging, disease, stress etc., balance is lost and they no longer function properly. With their function affected, signals don’t come on time and sometimes don’t reach the right destination. In some instances cells become overstimulated and in others, functions are stopped completely.

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The end result of all this is chaos, and the disruption severely affects hormone production, causing the abovementioned symptoms to manifest. To prevent chronic disorders from occurring, your body needs to ensure that hormones are fine-tuned and specific amounts released so the body’s intricate systems work smoothly. This is where food and supplements that promote balance comes into play because they help your body keep track of all the mechanisms. There are many ways that hormone supplements benefit you, but the most effective method is it “evens’ up hormone production, so if one hormone is produced more than the others, your supplement will ramp up production of the other hormones.

If your hormones aren’t balanced, interaction problems will result, and usually it can’t be attributed to just one type but several kinds of hormones. For these reasons, you need to ensure that yours are balanced and if not, take the appropriate measures to correct it. Hormone imbalance in men is something that can happen anytime, and if left untreated give you difficulty. But as Build the Muscle points out, there are a lot of ways it can be treated so there’s no reason you have to put up with it.

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How To Gain Weight Fast For Women

Trying to gain weight is as hard for some people as it is for other people to lose weight. If you’re a woman who wants to know how to gain weight it’s probably difficult for your peers to understand that mentality. However, being underweight has the potential to be as unhealthy as being overweight. Read below for a few tips on how to gain weight fast for women.This is the key to gaining weight for anyone. If you take in more calories than you burn you gain weight. Burn more calories than you take in and you lose weight. Depending on your activity you can expect to need an additional four hundred to six hundred calories each day for fast weight gain. For slower weight gain, make it two hundred to three hundred more calories. If you go overboard with the extra calories you could wind up gaining your weight in an unhealthy way and we don’t want that.

Use healthy calories to get the extra intake. Stick with the fruits, veggies, lean meats, whole grain bread & pasta.

Don’t over do it on the bread & pasta as a way to get easy calories. Eat about five meals a day. Yes you read that right. Don’t add the extra calories in to your regular three meals.

Eating more meals throughout the day will help stop your metabolism from slowing down too much and keep you from gaining flabby weight. 250161

Build Muscle With Strength Training To Gain Weight Fast

Start a strength training program. You can find a good routing to start with reading my lean muscle workout plan. I know many women who think they will get bulky from lifting weights and they don’t want that. However, if you eat the right foods you can prevent the bulky look.

Strength training and lifting weights increases your appetite. Many times people eat the wrong foods after their workout. If you want lean muscle then you have to feed your muscles the right nutrition after training. That’s the most important time to eat right. Your muscles are starving for nutrients like lean protein and complex carbohydrates after you exercise them. By giving them what they want, they use that nutrition efficiently to build  lean muscle.  Bayesian Bodybuilding shows some interesting techniques and tips that women may want to try to better help them.

Get Enough Sleep To Gain Weight Fast

Getting enough sleep will help you in so many more ways beyond increasing your weight. To have the energy to do what it takes to gain weight and increase muscle you must have enough rest. Your body and muscles repair themselves when you are sleeping. Have you ever went to bed after a hard workout without feeling any soreness and then wake up the next morning feeling sore all over? That’s your muscles repairing themselves from what you did the day before. There’s a more scientific explanation for the soreness you’re feeling but you get the idea.

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Besides, if you are not getting the sleep you need then you are burning calories longer. This completely defeats the purpose of raising your caloric intake to gain weight.

Use this information to get on your way to packing on a few extra pounds. Doing these things above will be a great start to reaching your weight goals.

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