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long run & energy
weight gainer pre work out
home gym exercise equipment – types of home gyms
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ways to gain weight and build muscle
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strong
eat more:
use free weights:
sleep nicely:
work out till failure:
maintain a perfect plan:
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traditional stack home gyms
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long run & energy http://www.longrunnersclub.com/

25may / 2015

http://www.longrunnersclub.com/weight-gainer-pre-work-out/
weight gainer pre work out http://www.longrunnersclub.com/weight-gainer-pre-work-out/
weight gain pre work out http://articlesites.info/best-weight-gainer-supplements/
build the muscles http://articlesites.info/sports-nutrition-supplements/
permalink http://www.longrunnersclub.com/weight-gainer-pre-work-out/

24apr / 2015

http://www.longrunnersclub.com/home-gym-exercise-equipment-types-of-home-gyms/
home gym exercise equipment – types of home gyms http://www.longrunnersclub.com/home-gym-exercise-equipment-types-of-home-gyms/
shopping for strength training equipment http://articlesites.info/strength-training-equipment/
buy home gym exercise equipment http://articlesites.info/best-home-gyms/
body solid http://www.bodysolid.com/
weight benches http://articlesites.info/best-weight-benches/
permalink http://www.longrunnersclub.com/home-gym-exercise-equipment-types-of-home-gyms/

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long run & energy a sport blog 25may / 2015 weight gainer pre work out there are people who are willing to gain weight. weight gainer pre work out is the best method and also the simplest method to gain weight. weight gainer pre work out is nothing but eating food before working out in gym. eating before working out helps in muscle growth and also gives you enough energy to do the work outs. but before going for the eating process ahead of a work out, there are some common points which should be remembered. raise the potential of the strength have a balanced energy to the mind as well as the muscles at the time of work out. have a minimum muscle break down so that the body will be supplied with sufficient nutrients. the foods which are consumed before work out for the purpose of weight gainer should be in the form of solid foods. it is better to drink water as soon as getting up from the bed. this helps in maintaining a proper strength and also the energy levels. also it is good to consume lot of water few hours before working out. also before an hour of working out, it is better to consume pre work out meal and the meal which is consumed should be rich in protein. this is because it keeps the food which is rich in protein, thus helps the body to be in anabolic state and also helps in preventing the muscle break down for several hours. a combination of 300 to 400 ml of skim milk and 30 to 40 grams of whey protein can be made and can be consumed few hours before working out which helps in weight gain. this is because whey proteins have amino acid that increases the growth of muscles during the work out. foods which have low carbohydrates can be consumed before working out, because have low glycemic index which helps in liberating enough energy which helps you to do your work outs properly without any tiredness. also avoid carbohydrates foods which have high glycemic contents as they will increase the insulin level in the blood. other foods like oatmeal, apples or brown rice can be consumed which supplies enough energy which helps in weight gain and build up in muscle. also care should be taken that meals which are consumed before working out should be in a small amount so that it helps in easy digestion. this makes you to feel refreshed and brisk while doing work outs. here is the small sum up of what should be done for weight gain pre work out, eat half an hour before working out: combination of 20 to 30 grams of whey protein with 300 to 400 ml of milk foods like oatmeal, brown rice, apples which are low in carbohydrates also have a cup of coffee as it gives you energy ways to gain weight and build muscle there are many people who struggle hard for losing their weight day by day and there are also many guides written in correspondence with the weight loss. apart from this, there are also people who need to gain weight and wants to build their muscles. if you are one among them, then follow these simple steps in order to gain weight as well as building muscles. eat more: you may be there for more time in gym and wonder why the body is not gaining weight. this is because there might not be enough food consumed. so, consume as much as food possible which will help in increasing weight. don’t ever skip having breakfast since it is the main factor which is included in gaining weight. also foods like chicken, tuna cans, peanut butter and foods which are rich in proteins should be consumed. avoid having fat rich foods. use free weights: instead of doing all the exercises that are found in the gym try doing some free weights exercises which will be more helpful in gaining weight. free weight means the exercises which are done without the usage of any gym machines. exercises like pushups, barbell curls, squats and dead lifts can be done, which not only helps in gaining weight but also helps in building your muscles. sleep nicely: muscles grow nicely only when you get enough rest. instead of working out, all the time in gym try to sleep nicely after having your meal. this will surely help in increasing the weight as well as the muscles. also sleep at least 8 hours after having your dinner at night. work out till failure: do regular works outs till you gain weight and muscles. also eat as much as calories which are very good in increasing the weight and muscles of your body. keep on repeating the works outs especially every morning after getting up from the bed. to get better results in muscle growth then you need to work out with some extra weight lifts. this should also be practiced daily. maintain a perfect plan: make a correct plan for gaining weight as well as building up the muscles. after making a plan it is very much necessary and important that you must maintain and stick to the plan daily so that you will be able to see enormous change in weight gain and gain in muscle. be patient: be patient till you gain weight. never give up if there are no changes seen in the weight gain and in the muscle growth. it will react slowly and until that you should be patient. never become impatient and quit the process in the middle. be relaxed: don’t get tensed with the problems that you are facing from day to day as it might affect your health indirectly as a result you will lose weight and also will not get enough growth in the muscle. follow all the instructions carefully in order to gain weight and to build the muscles. permalink 24apr / 2015 home gym exercise equipment – types of home gyms if you’re shopping for strength training equipment, it’s easy to get confused by the sheer number of options you have: single stack, power rods, free weights, leverage gyms, plate loaded, pulley systems, smith machines, power cages…the list goes on. the great news is that there has never been a better time to buy home gym exercise equipment. you have so many options that can help you reach your personal strength training goals and prices have never better. when buying a home gym, the first question to ask yourself is ‘what are my goals?’ do you want to lose weight, tone up, build mass, improve performance (i.e. for martial artists, golfers, etc.)? different types of home gyms will meet different types of personal goals. you should also have an idea of your budget and what kind of space you have to put your home gym. once you know these 3 things, it’s time to break down the different types of home gym equipment. while there are always new types of home gyms coming to market, we’ve tried to break them down into the most common types below: 1) traditional stack home gyms – these are like the commercial pulley gyms you often see in health clubs. you choose your desired weight, move the pin into the stack and pull (or push) bars, plates, etc. to do your sets. stack home gyms are also popular in home gyms as well. you can get single stack or double stacks (where there are 2 stacks of weights), single station or multistation (where more than 1 person can use the gym at the time). stack home gyms typically cost at least $800 and up. they can help you reach a variety of goals and can help with building strength, building mass, weight loss, toning and improving performance. while these can be space efficient, the larger, more complete stack systems can take up a lot of space and be quite heavy to move. top names in traditional stack gyms include body solid and bodycraft. 2) free weights & weight benches – these gyms consist of dumbbells and barbells, weight plates (circular discs that you load onto the dumbell or barbell), collars (to keep the plates in place), weight benches and sometimes a rack for placing your barbell on when resting between sets. costs can vary for these types of home gyms as can space requirements, depending on how many weights you want, if you want a rack (recommended) etc. it can get quite expensive so it might be best to build your free weight gym over time. free weights are still pretty much one of the best options for building mass, getting full range of motion and getting a large variety of exercises. a couple of dumbbells can also be easily portable if you travel a lot. on the downside, if you’re going to be lifting heavy weights, you need someone with you to spot, unless you use a power rack. you don’t want your strength to give out and drop a barbell across your windpipe. 3) plate loaded machines – these are a cross between free weights and traditional machines. there are no weight stacks or pulleys. plates must be loaded and unloaded manually using plates like those on barbells. smith machines and power cages fall into this category (smith machines can also sometimes have weight stacks too). plate loaded machines are used mainly for bodybuilding and building mass. cost and size requirements vary for plate loaded machines. top names in plate loaded gyms include body solid and bodycraft. one unique type of plate loaded machine that is recently getting a lot of press is the plate loaded leverage machine like the powertec brand. leverage machines combine the feel and resistance of free weights, with safety and control of a machine. they are safer than traditional plate loaded machines and you don’t need a spotter. 4) power rod resistance – there are a number of power rod or power band or crossbow home gyms however the most popular (and well-built) is bowflex. power rod home gyms use flexible resin-like rods to provide a progressive resistance. (progressive meaning the more you pull on the rod, the more of the resistance of that rod you will get). they give you up to 410 pounds of resistance and are space efficient (many fold), cost effective and easy to assemble. you can often get one with a rowing machine as well for cardio. for the most part, they would suit the majority of home gym users and are good for toning, weight loss and performance improvement (but you’d have to work really long and hard to build major mass). examples of band or rod home gyms include bowflex and weider. 5) other – there are several other types of ‘home gyms’ on the market that deserve mention: bowflex revolution – a new gym from bowflex that does not use power rods but uses the spiraflex system. this system uses a series of elastic bands inside a plate like container. while still being lighter in weight than a traditional iron plate of equal resistance, bowflex claims the revolution gives you more control, a more efficient workout and faster results. it’s similar to the benefits of free weights. while the bowflex revolution is quite space efficient, it’s a bit on the high priced side ($2800). total gym – these are the ones sold by chuck norris and christie brinkley on the late night informercials. they are cost effective starting around $200. basically you lie on an angled movable bench and use a pulley system to lift your own weight up and down the bench. resistance is provided in the form of gravity and your own body weight. inclines are adjustable so the steeper the incline, the harder you work. these can fold and are space efficient, however they’re really not recommend for anything other than toning. so those are the main types of home gym exercise equipment and what they can do for you. permalink proudly powered by wordpress | theme: pink touch 2


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