How to Build Muscle Naturally: The Definitive Guide

21 Aug


There are many ways to build muscles, though not all of them are safe and advisable for a specific body type and goals. One of the most common mistakes of those who wish to build their muscles is training the way bodybuilders do. The reason why this will most likely not work for you is that many bodybuilders use substances to develop their muscles, a fact which they usually don’t admit. If you want to build your muscles, do it the right way.


  1. Build your strength – focus on building your strength by doing squats with 140kg300lb. Do deadlifts of 180kg/400lb, and bench press 100kg/220lb.


  1. Increase weight – when working on the bar, try to add weight and lift one final time before resting. This will help you increase muscle mass, which is crucial in building muscle.


  1. Compounds are good – doing compounds or exercises that target different muscles all at the same time will be beneficial. Compounds include bench, deadlifts, squats, barbell rows, and overhead presses.


  1. Use barbells – since you are aiming to live heavier weights, you need to use your barbells. Doing so will help you use more muscle, though you need to maintain the right form to keep yourself from injuries.


  1. Up the frequency – you need to gradually increase the frequency of your exercises. The more times you exercise, the stronger you will get. Try to do presses and pulls thrice a week, instead of once.


  1. Recover accordingly – after doing those punishing exercises, you need to allow your muscles to recover. Go for three or four rest days every week to help your body recover. Make sure you take lots of water, eat the right food, and get enough sleep.


  1. Increase food intake – when it comes to food, make sure you hit the 3000kcal requirement per day to help build your muscles. You need to avoid starving yourself if you want to increase your muscle mass.


  1. Protein is key – still related to food, you need to eat your protein, which is essential in building muscles and recovery. Consume 2.2g of protein for every kg of your body weight.


  1. Be realistic – do not fall into the pressure of being like your favorite celebrities. Keep in mind that they likely use steroids to achieve their physique. Set realistic targets that are doable at your own pace. Do not cut corners when building your muscles.


  1. Consistency is a must – lastly, you need to be consistent in your exercises. Always stay on track when it comes to your schedule as well as your diet.


  1. Try StreetSrider bikes. This is your excellent partner if you want to beef up those muscles. To know more about the product, click here


How to Take Care of Your Body & Mind

10 Jan

The state of the mind is always reflected in the state of the body. Keeping a healthy state of mind guarantees that the body is in tip top shape but as humans, this can be difficult owing to the daily stress being faced on a constant basis.

As time goes on, we find that our daily routine of working, sleeping and more working becomes monotonous and has adverse effects on the body. The mind screams at you to take a step back to relax so as to allow your body recover.

There are various ways to achieve this and they are listed below:

1. Exercise:

Finding time in your schedule to squeeze in a good 30 minute to 1-hour workout on a daily basis will definitely make a difference to the state of the body and mind. A good cardio work out sees you letting go of daily stress and clearing your mind off any negative energy and tension.

You get to stretch out taut and tense muscles thereby leaving you in a relaxed frame of mind. If you are the busy type, then it would definitely pay to wake up a little earlier than normal so as to get a good exercise before starting the day.

2. Meditation and Yoga:

Psychology Today recommends that the best time to meditate is often during the early mornings where most people are still asleep. Doing meditation allows you prepare your mind for the upcoming activities of the day. It also helps in creating a deeper feeling of self-awareness and channel positivity. Meditation does not require any special activity or equipment it just involves getting a quiet place to focus on one’s own energy and thoughts.

A common mistake made by individuals is the confusing of yoga for meditation. Yoga is not meditation but a form of exercise that helps promote meditation. Yoga is in some cases similar to cardio while still being different from it to be unique on its own. Yoga can be said to be exercise and meditation all in one so if you think you would rather prefer having the two activities together instead of as separate, then yoga is for you.


3. Take Up a Hobby:

Most people find that if they have something recreational to help take their minds off the stress of daily activities, it helps in keeping them in a more relaxed frame of mind. A healthy mind makes for a healthy body. If our minds are engaged in activities we find pleasant or restful, then the effect on the body is profound. Hobbies like photography, film production, and painting involve having to view the world through the eyes of an artist and be appreciative of what we have. This helps improve the mind balance.

4. Get Organized:

If your life is free from clutter, then there will be no need to have a stressed mind. Statistics show that it is the things we do not have control over that cause a disruption in mind balance. Although we cannot always control everything, staying as organized as possible is a step in the right direction on gaining a controlled mind.


Have you tried any of these? What has worked for you? Share with us your personal experiences!

Yoga and Its Healing Powers

14 Nov

Restoring Peace In Your Body Through Yoga

Yoga has been known for its therapeutic effects on the mind and body— but this 3000-year old tradition is now officially regarded as a Western world holistic approach to health classified by National Institutes of Health.

Sustained practice of yoga can promote endurance, strength, flexibility, and calmness and overall improved well-being.  But this form of the mind-body combination of fitness activity can literally heal the body.

How does Yoga heal the body?

According to a recent Norwegian study published in the medical journal PLOS One, a two-hour session of asanas, breath work, and meditation showed a quantifiable change in the body. Peripheral blood mononuclear cells or PBMCs were significantly positively impacted by this spiritual healing practice. PBMCs are a type of blood cell that helps in regulating and balancing the immune system and other bodily functions such as digestion. The study suggested that yoga practices have a vital physiological component at a molecular level that immediately affects our emotions after each session that can form a positive effect on a long-term basis.

Here are some of the ways yoga can heal you:


Lowers blood sugar

Constant yoga practice can help lower blood sugar, lower bad cholesterol (LDL) and boost good cholesterol (HDL). Yoga lowers cortisol and adrenaline levels which can lead to weight loss and improve sensitivity to the effects of insulin. It can decrease the risk of diabetes and its complications such as heart attack, kidney failure, and blindness.

Helps you breathe easier

Change your posture and you change the way you breathe. Change your breathing and you change your nervous system. The way we breathe can affect the oxygen saturation in our blood that can help improve lung functions.

Soothe sinuses

Chanting while doing yoga tends to prolong exhalation which can shift the balance towards the parasympathetic nervous system. Group chanting Om can be specifically powerful in opening the sinuses and facilitate drainage.

Reduces risks of heart disease

The key to improving the cardiovascular function is to start yoga as early as today and sticking with it long enough to see the results for yourself, according to a study published in the British medical journal, The Lancet.  Hypertension is other heart diseases are a good example of this. Practice poses that involve stretching the limbs and throw in a habit of slow and steady pacing.


Alleviate back pains

 Regular yoga practice, especially asanas that specifically targets the back, can lead to healing injured back muscles. Yoga helps ease lower back pains by gently stretching and strengthening back and leg muscles to increase blood circulation that can help nutrients reach the injured back tissues faster.

A research study from University of California, Los Angeles (UCLA), showed that a twice in a week yoga regiment was sufficient to reduce curvatures of 21 people aged 60 and above by 6%, increase their walking speed by 8% and improve their flexibility reaches by 18%. The poses that helped them the most are asanas that build strength and lengthen the back muscles while maintaining balance. Yoga poses could be the standing mountain, the triangle, and warrior I.

Asthma Relief

 Yoga teaches us how to breathe through our nose so that it filters air and warms it since cold and dry air is more likely to trigger asthma attacks for some people. Breathing through our nose humidifies the air, removes pollens, dirt and other foreign things we don’t want our lungs to contain. 

Prevents digestive problems

There are so many effects of being stress-free and a few of those are avoiding acquiring ulcer, constipation, irritable bowel syndrome and theoretically, can lower the risk of colon cancer. Twisting poses are said to help facilitate a faster transport of food and waste products through the bowels.

Feel less pain

Our body’s proper alignment is very important in alleviating body pains. Practicing yoga regularly can eventually lead to our bones and muscles in their rightful places. Asana yoga and meditation can help reduce arthritic pains, carpal tunnel syndrome and other painful chronic conditions. Specific poses vary depending on the body part in pain.