muscle Archives - yourdailysportfix.com yourdailysportfix.com Wed, 22 Nov 2023 10:57:33 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png muscle Archives - yourdailysportfix.com 32 32 How to Build Muscle Without Going to the Gym https://yourdailysportfix.com/how-to-build-muscle-without-going-to-the-gym/ Thu, 23 Nov 2023 16:55:00 +0000 https://yourdailysportfix.com/?p=24334 For many people, going to the gym is an effective way of regulating their mental health, keeping fit, and building muscle. However, others can be put off by its cost, or atmosphere, so here are alternative exercises that can build muscle without having to go to the gym. Calisthenics Calisthenics is a form of exercise […]

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]]> For many people, going to the gym is an effective way of regulating their mental health, keeping fit, and building muscle. However, others can be put off by its cost, or atmosphere, so here are alternative exercises that can build muscle without having to go to the gym.

Calisthenics

Calisthenics is a form of exercise that basically means using your own body weight as resistance, for example doing a push-up which exercises your upper body by having to lift it repeatedly. Calisthenics are great because you can increase or decrease resistance by adjusting your level of resistance, either by increasing your weight with a weighted backpack or by making the exercise easier by adjusting the form. Calisthenics can also build lots of different muscles- for example through a combination of calf raises, pull-ups, sit-ups, and squats, you can start to build well-rounded muscles. To add to all this, they are free and can be done almost anywhere!

Climbing

Most beginners to climbing start by bouldering indoors at a climbing center. Whilst this is less money-saving than calisthenics, it can be more social as most climbers are very friendly, and it is also very fun. Climbing builds a broad range of muscles that are often underused including muscles in the fingers and feet. The muscles built through climbing are often complemented by calisthenic exercises and climbers tend to have a very balanced physique. On top of this, bouldering can be a bit like solving a puzzle, so it also engages the brain.

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]]> The Best 3 Foam Roller Exercises for Your Back https://yourdailysportfix.com/the-best-3-foam-roller-exercises-for-your-back/ Tue, 24 Jan 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=21855 Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you […]

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]]> Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you are feeling. Lying on the foam roller for five minutes a day, and opening your chest can really help to reverse the effects of being hunched over your desk.

Here are three exercises you can do with the foam roller for your back.

Thoracic Spine Roll

Place the roller under your shoulder blades, with your knees bent and feet flat on the floor. Support your head with your hands and engage the abs, move the spine slowly up and down the roller whilst focusing on your breath. If you feel a point that needs more pressure, stay there for a little longer and breathe through the sensation.

Glute Roll

The glute roll can give you more range of motion and alleviate any lower back pain or tension in your hips. You want to place the roller underneath the lower back, just on top of the glutes, with the knees bent and feet flat on the floor. Move slowly up and down or side to side past the glutes, holding at points you feel more pain.

Side Roll

The side of your body also needs to be rolled over to alleviate pain in the back. Place the foam roller under the right side of your torso, placing the right elbow on the ground and the left hand on top of the roller for support. The right leg is straight and the left leg is bent with the foot on the floor. Roll up and down the torso, from the hips to under the arms.

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]]> How Much Protein Do You Need? https://yourdailysportfix.com/how-much-protein-do-you-need/ Mon, 28 Nov 2022 16:30:00 +0000 https://yourdailysportfix.com/?p=21252 When you think of protein you think of building muscles. If you aren’t strength training regularly how much protein do you really need? The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, […]

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]]> When you think of protein you think of building muscles. If you aren’t strength training regularly how much protein do you really need?

The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.

Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.

Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.

To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.

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]]> 3 Types of Squats That Work Your Thighs & Glutes https://yourdailysportfix.com/3-types-of-squats-that-work-your-thighs-glutes/ Mon, 28 Nov 2022 08:35:00 +0000 https://yourdailysportfix.com/?p=21226 The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs […]

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]]> The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs and glutes the most.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

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]]> Why Having Workout Goals is Important for Your Progress https://yourdailysportfix.com/why-having-workout-goals-is-important-for-your-progress/ Sun, 27 Nov 2022 16:57:00 +0000 https://yourdailysportfix.com/?p=21215 Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping […]

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]]> Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping track and seeing how far you have come and where you still want to go.

So how do you decide what your goals are? Are you trying to reach a weight goal with your deadlift? Do you want to be able to go lower with your squat? Do you want to try handstands? You need to decide what you want to achieve so you can work properly towards your goals.

Set Your Goals

First, start by writing down your workout goals. Think about what you want to achieve in the next three months and start working towards those goals. If you want to get stronger and be more flexible then write down those goals.

Write a Program

Most professional trainers either write their own program or ask people in their field to write one for them, directed towards the goals they set for themselves. If you aren’t a professional, find a trainer you trust, to write you a descriptive program with your goals in mind.

Start Training

Once you have a program go to the gym and start training with intention. Track your weights and reps and understand what is working for you and what you still need help with. Ask for help if you don’t understand an exercise and make sure you are focused on your technique.

Consistency is Key

It takes time to see results, but if you are staying committed and working towards your set goals then you will make it happen. If your program has two workouts per week and you are only managing to go once, then change your program and stay consistent with what you are able to do!

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]]> Can You Build Muscle with HIIT Workouts? https://yourdailysportfix.com/can-you-build-muscle-with-hiit-workouts/ Sat, 05 Dec 2020 12:19:02 +0000 https://yourdailysportfix.com/?p=14744 High-intensity interval training, HIIT, is all about working hard in short amounts of time followed by a rest period. It’s one of the most popular exercises as it’s a high-calorie burn in a short amount of time. But, can you build muscle with HIIT workouts? The answer is yes. Certain types of HIIT workouts are […]

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]]> High-intensity interval training, HIIT, is all about working hard in short amounts of time followed by a rest period. It’s one of the most popular exercises as it’s a high-calorie burn in a short amount of time. But, can you build muscle with HIIT workouts?

The answer is yes. Certain types of HIIT workouts are better at helping you build muscle and to build muscle, you should focus on strength training instead of doing mostly cardio exercises. Moves like squats, lunges, and single-leg deadlifts can help you build muscle.

To build muscle, focus on your work-to-rest ratio. If you’re new to training, start with a 1:2 or 1:1 work-to-rest ratio. If you’re more advanced, try a 1:1, 2:1, or 3:1 work-to-rest ratio. Your rest shouldn’t be too long and it should be between 30 to 60 seconds in between each exercise and one to three minutes of rest between each circuit/round.

Another focus should be on incorporating compound exercises, which are movements that work large muscle groups at once. To build muscle during HIIT workouts, you don’t need to use weights and if you do use them, make sure you are maintaining proper form.

To start seeing results, it should take a minimum of about four to six weeks, but it can take up to six to eight weeks. Ideally, you should do three HIIT workout a week on non-consecutive days to see results.

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]]> Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home https://yourdailysportfix.com/having-trouble-getting-stronger-without-a-gym-heres-how-to-build-muscle-at-home/ Thu, 19 Nov 2020 17:59:00 +0000 https://yourdailysportfix.com/?p=14223 With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may […]

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]]> With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may be more challenging, it doesn’t mean it can’t happen. Here how to do it.

Resistance Training

Instead of only focusing on cardio, give resistance training a try. Go ahead and pick up those weights or do some bodyweight exercises with squats and lunges, to build strength and build muscle.

Use Proper Weights

You should be challenging yourself with the weights you are lifting, but you shouldn’t be lifting too much that your form starts to suffer. While you can do more reps for a longer period of time with lighter weights, you won’t see the same results as if you lifted heavier weights.

Strength Train Twice a Week

To build muscle you don’t have to over train, but you do need to train at least twice a week on nonconsecutive days. Your workouts should contain eight to 10 exercises that target multiple muscle groups.

Eat More Protein

Like abs, muscles grow in the kitchen. On average, a person should consume .35 grams of protein per pound of body weight per day. When you’re trying to increase muscle mass, that amount increases to .5 to .8 grams of protein per pound of body weight.

Incorporate Recovery

Your body needs time to repair itself and it’s best to give your body 24 to 48 hours of rest after intense exercise sessions. This rest time doesn’t mean being inactive, rather you should be doing activities like yoga, foam rolling, or stretching. If you don’t want to rest between sessions, avoid working the same muscle groups two days in a row.

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]]> How Long Does it Actually Take to Lose Muscle? https://yourdailysportfix.com/how-long-does-it-actually-take-to-lose-muscle/ Mon, 12 Oct 2020 07:41:00 +0000 https://yourdailysportfix.com/?p=12737 With gyms and studios closed during the pandemic, many of us have had to pause our training. After not working out for a while, you may have noticed that you’ve lost muscle, but how long does it actually take to lose muscle? The truth is a bit hard to swallow—if you don’t train at all, […]

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]]> With gyms and studios closed during the pandemic, many of us have had to pause our training. After not working out for a while, you may have noticed that you’ve lost muscle, but how long does it actually take to lose muscle?

The truth is a bit hard to swallow—if you don’t train at all, you’ll start to loose muscle mass after 72 hours. Although you’ll start to lose muscle mass after just 72 hours, you probably won’t notice any losses until you’ve gone three to four weeks without training. But the following factors determine how quickly you’ll lose muscle mass.

How Long You’ve Been Training

The longer you’ve been training, the more muscle you’ll have and the better off you’ll be when you take a pause on your routine.

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Every day in coaching is so different. You get to meet new people and you never know what the day will look like. Also what excites me is to see my regular clients and improve their day and it doesn’t even matter whether its physical or performance based improvement or even if i manage to put a smile on somebody’s face, thats already a big achievement and as a result it makes the person’s day better. We shouldn’t be just focused to get sets and reps in we should look at the big picture and not only at the destination/result. When you focus only around destination/result you are missing the process-the most amazing part of life! Happiness-its not the destination, its the process! #lifting #liftingweights #tagstagram #liftingmotivation #liftingmemes #tagsta #liftinglife #deadlifting #tagstagramers #fitness #liftingheavy #liftingshoes #liftingladies #crosslifting #liftingislife #olympiclifting #weightlifting #weights #workout #lift #heavylifting #liftingmom #liftingweight

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Your Diet

Protein is the key to building and maintaining muscle mass, so when you don’t get enough protein, your body pulls from muscle stores to get the amino acids it needs to keep your other cells and tissues functioning. This results in muscle loss. For active people, the International Society of Sports Nutrition suggests an overall daily protein intake of 1.4-2 grams per kilogram of body weight.

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Loved all these veggies together- paired perfectly with some teriyaki chicken for a 💣 lunch!! Steamed all the vegetables first then stir fried them in a splash of liquid aminos. The grilled chicken is the pre-made one from Trader Joe’s just sautéed in a spoonful of teriyaki sauce. Very simple but obvi, flavorful meal🤑Happy Friday everyone!! . . . Teriyaki chicken with a vegetable stir fry⏩ @traderjoes grilled chicken @kinderssauce teriyaki sauce Onion Red pepper Bok choy Mushrooms Green onion Sesame seeds Liquid aminos Olive oil . DIRECTIONS Sauté chicken with the teriyaki sauce. Steam the veggies then add them to a pan with some olive oil. After 2 min, add in a splash of liquid aminos. Once done, top with green onion (did this after the pic) & sesame seeds. Ps I’m not sure on amounts. This was just one serving for me so I just used however much of each veggie I was feeling. Wing it!!

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Your Chronological Age

Age-related changes make it harder to build and maintain muscle, with the dramatic decrease happening between ages 60-70. Strength-training can reverse those changes, but when you stop training, the benefits disappear.

Your Sex

Males have an advantage when it comes to muscle as they have more natural testosterone, which is anabolic to muscle tissue development and maintenance.

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]]> ersion="1.0" encoding="UTF-8"?> muscle Archives - yourdailysportfix.com yourdailysportfix.com Wed, 22 Nov 2023 10:57:33 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png muscle Archives - yourdailysportfix.com 32 32 How to Build Muscle Without Going to the Gym https://yourdailysportfix.com/how-to-build-muscle-without-going-to-the-gym/ Thu, 23 Nov 2023 16:55:00 +0000 https://yourdailysportfix.com/?p=24334 For many people, going to the gym is an effective way of regulating their mental health, keeping fit, and building muscle. However, others can be put off by its cost, or atmosphere, so here are alternative exercises that can build muscle without having to go to the gym. Calisthenics Calisthenics is a form of exercise […]

The post How to Build Muscle Without Going to the Gym appeared first on yourdailysportfix.com.

]]> For many people, going to the gym is an effective way of regulating their mental health, keeping fit, and building muscle. However, others can be put off by its cost, or atmosphere, so here are alternative exercises that can build muscle without having to go to the gym.

Calisthenics

Calisthenics is a form of exercise that basically means using your own body weight as resistance, for example doing a push-up which exercises your upper body by having to lift it repeatedly. Calisthenics are great because you can increase or decrease resistance by adjusting your level of resistance, either by increasing your weight with a weighted backpack or by making the exercise easier by adjusting the form. Calisthenics can also build lots of different muscles- for example through a combination of calf raises, pull-ups, sit-ups, and squats, you can start to build well-rounded muscles. To add to all this, they are free and can be done almost anywhere!

Climbing

Most beginners to climbing start by bouldering indoors at a climbing center. Whilst this is less money-saving than calisthenics, it can be more social as most climbers are very friendly, and it is also very fun. Climbing builds a broad range of muscles that are often underused including muscles in the fingers and feet. The muscles built through climbing are often complemented by calisthenic exercises and climbers tend to have a very balanced physique. On top of this, bouldering can be a bit like solving a puzzle, so it also engages the brain.

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]]> The Best 3 Foam Roller Exercises for Your Back https://yourdailysportfix.com/the-best-3-foam-roller-exercises-for-your-back/ Tue, 24 Jan 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=21855 Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you […]

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]]> Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you are feeling. Lying on the foam roller for five minutes a day, and opening your chest can really help to reverse the effects of being hunched over your desk.

Here are three exercises you can do with the foam roller for your back.

Thoracic Spine Roll

Place the roller under your shoulder blades, with your knees bent and feet flat on the floor. Support your head with your hands and engage the abs, move the spine slowly up and down the roller whilst focusing on your breath. If you feel a point that needs more pressure, stay there for a little longer and breathe through the sensation.

Glute Roll

The glute roll can give you more range of motion and alleviate any lower back pain or tension in your hips. You want to place the roller underneath the lower back, just on top of the glutes, with the knees bent and feet flat on the floor. Move slowly up and down or side to side past the glutes, holding at points you feel more pain.

Side Roll

The side of your body also needs to be rolled over to alleviate pain in the back. Place the foam roller under the right side of your torso, placing the right elbow on the ground and the left hand on top of the roller for support. The right leg is straight and the left leg is bent with the foot on the floor. Roll up and down the torso, from the hips to under the arms.

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]]> How Much Protein Do You Need? https://yourdailysportfix.com/how-much-protein-do-you-need/ Mon, 28 Nov 2022 16:30:00 +0000 https://yourdailysportfix.com/?p=21252 When you think of protein you think of building muscles. If you aren’t strength training regularly how much protein do you really need? The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, […]

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]]> When you think of protein you think of building muscles. If you aren’t strength training regularly how much protein do you really need?

The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.

Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.

Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.

To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.

The post How Much Protein Do You Need? appeared first on yourdailysportfix.com.

]]> 3 Types of Squats That Work Your Thighs & Glutes https://yourdailysportfix.com/3-types-of-squats-that-work-your-thighs-glutes/ Mon, 28 Nov 2022 08:35:00 +0000 https://yourdailysportfix.com/?p=21226 The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs […]

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]]> The squat is one of the most important exercises in your workout, it works on your entire body, strengthens your legs and glutes, and can also increase your heart rate. There are so many ways you can squat: back, goblet, front, sumo, jumping, cossack, and Bulgarian split squat. These three squats will work your thighs and glutes the most.

Bulgarian Split Squat

This might remind you of a lunge, but it is actually a squat and is used to show you which leg is weaker. For this squat, you will need a bench and any sort of weight. You can use a dumbbell, kettlebell, or barbell. You will stand in front of the bench, put one foot up on the bench behind you and use the leg standing on the floor to drive the movement. The foot on the bench should not be taking the weight or pushing the motion. You will feel the burn in your thighs and glutes with this exercise.

The Sumo Squat

The sumo squat works on the side of the glutes and the inner thighs. You will want to stand on an elevated platform, either two steps or benches—in a wide stance and take a dumbbell in both hands and go as low as you can—without compensating your knees, holding the dumbbell between your legs. Since the range of motion is a little shorter, you can actually hold a higher weight than you would do with the goblet squat.

Back Barbell Squat

The back squat is the most popular of squats for strengthening the legs, core, and glutes. It can take time to reach a good depth and weight, but with a lot of mobility exercises and persistence you will reap the results with this exercise.

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]]> Why Having Workout Goals is Important for Your Progress https://yourdailysportfix.com/why-having-workout-goals-is-important-for-your-progress/ Sun, 27 Nov 2022 16:57:00 +0000 https://yourdailysportfix.com/?p=21215 Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping […]

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]]> Setting goals for your workouts will help you to progress. If you work out with intention, whether it is to get stronger, build muscle, or burn fat, you will start to see results. Having a workout program that you use for each session, with your sets, reps, and weights written down is important for keeping track and seeing how far you have come and where you still want to go.

So how do you decide what your goals are? Are you trying to reach a weight goal with your deadlift? Do you want to be able to go lower with your squat? Do you want to try handstands? You need to decide what you want to achieve so you can work properly towards your goals.

Set Your Goals

First, start by writing down your workout goals. Think about what you want to achieve in the next three months and start working towards those goals. If you want to get stronger and be more flexible then write down those goals.

Write a Program

Most professional trainers either write their own program or ask people in their field to write one for them, directed towards the goals they set for themselves. If you aren’t a professional, find a trainer you trust, to write you a descriptive program with your goals in mind.

Start Training

Once you have a program go to the gym and start training with intention. Track your weights and reps and understand what is working for you and what you still need help with. Ask for help if you don’t understand an exercise and make sure you are focused on your technique.

Consistency is Key

It takes time to see results, but if you are staying committed and working towards your set goals then you will make it happen. If your program has two workouts per week and you are only managing to go once, then change your program and stay consistent with what you are able to do!

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]]> Can You Build Muscle with HIIT Workouts? https://yourdailysportfix.com/can-you-build-muscle-with-hiit-workouts/ Sat, 05 Dec 2020 12:19:02 +0000 https://yourdailysportfix.com/?p=14744 High-intensity interval training, HIIT, is all about working hard in short amounts of time followed by a rest period. It’s one of the most popular exercises as it’s a high-calorie burn in a short amount of time. But, can you build muscle with HIIT workouts? The answer is yes. Certain types of HIIT workouts are […]

The post Can You Build Muscle with HIIT Workouts? appeared first on yourdailysportfix.com.

]]> High-intensity interval training, HIIT, is all about working hard in short amounts of time followed by a rest period. It’s one of the most popular exercises as it’s a high-calorie burn in a short amount of time. But, can you build muscle with HIIT workouts?

The answer is yes. Certain types of HIIT workouts are better at helping you build muscle and to build muscle, you should focus on strength training instead of doing mostly cardio exercises. Moves like squats, lunges, and single-leg deadlifts can help you build muscle.

To build muscle, focus on your work-to-rest ratio. If you’re new to training, start with a 1:2 or 1:1 work-to-rest ratio. If you’re more advanced, try a 1:1, 2:1, or 3:1 work-to-rest ratio. Your rest shouldn’t be too long and it should be between 30 to 60 seconds in between each exercise and one to three minutes of rest between each circuit/round.

Another focus should be on incorporating compound exercises, which are movements that work large muscle groups at once. To build muscle during HIIT workouts, you don’t need to use weights and if you do use them, make sure you are maintaining proper form.

To start seeing results, it should take a minimum of about four to six weeks, but it can take up to six to eight weeks. Ideally, you should do three HIIT workout a week on non-consecutive days to see results.

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]]> Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home https://yourdailysportfix.com/having-trouble-getting-stronger-without-a-gym-heres-how-to-build-muscle-at-home/ Thu, 19 Nov 2020 17:59:00 +0000 https://yourdailysportfix.com/?p=14223 With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may […]

The post Having Trouble Getting Stronger Without a Gym? Here’s How to Build Muscle at Home appeared first on yourdailysportfix.com.

]]> With gyms and studios closed due to the pandemic or slowly starting to open back up, we’ve had to turn to home workouts. One thing we’ve noticed is that building muscle at home is especially difficult. Building muscle depends on many factors including exercise, nutrition, hormone, gender, and sleep. While building muscle at home may be more challenging, it doesn’t mean it can’t happen. Here how to do it.

Resistance Training

Instead of only focusing on cardio, give resistance training a try. Go ahead and pick up those weights or do some bodyweight exercises with squats and lunges, to build strength and build muscle.

Use Proper Weights

You should be challenging yourself with the weights you are lifting, but you shouldn’t be lifting too much that your form starts to suffer. While you can do more reps for a longer period of time with lighter weights, you won’t see the same results as if you lifted heavier weights.

Strength Train Twice a Week

To build muscle you don’t have to over train, but you do need to train at least twice a week on nonconsecutive days. Your workouts should contain eight to 10 exercises that target multiple muscle groups.

Eat More Protein

Like abs, muscles grow in the kitchen. On average, a person should consume .35 grams of protein per pound of body weight per day. When you’re trying to increase muscle mass, that amount increases to .5 to .8 grams of protein per pound of body weight.

Incorporate Recovery

Your body needs time to repair itself and it’s best to give your body 24 to 48 hours of rest after intense exercise sessions. This rest time doesn’t mean being inactive, rather you should be doing activities like yoga, foam rolling, or stretching. If you don’t want to rest between sessions, avoid working the same muscle groups two days in a row.

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]]> How Long Does it Actually Take to Lose Muscle? https://yourdailysportfix.com/how-long-does-it-actually-take-to-lose-muscle/ Mon, 12 Oct 2020 07:41:00 +0000 https://yourdailysportfix.com/?p=12737 With gyms and studios closed during the pandemic, many of us have had to pause our training. After not working out for a while, you may have noticed that you’ve lost muscle, but how long does it actually take to lose muscle? The truth is a bit hard to swallow—if you don’t train at all, […]

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]]> With gyms and studios closed during the pandemic, many of us have had to pause our training. After not working out for a while, you may have noticed that you’ve lost muscle, but how long does it actually take to lose muscle?

The truth is a bit hard to swallow—if you don’t train at all, you’ll start to loose muscle mass after 72 hours. Although you’ll start to lose muscle mass after just 72 hours, you probably won’t notice any losses until you’ve gone three to four weeks without training. But the following factors determine how quickly you’ll lose muscle mass.

How Long You’ve Been Training

The longer you’ve been training, the more muscle you’ll have and the better off you’ll be when you take a pause on your routine.

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Every day in coaching is so different. You get to meet new people and you never know what the day will look like. Also what excites me is to see my regular clients and improve their day and it doesn’t even matter whether its physical or performance based improvement or even if i manage to put a smile on somebody’s face, thats already a big achievement and as a result it makes the person’s day better. We shouldn’t be just focused to get sets and reps in we should look at the big picture and not only at the destination/result. When you focus only around destination/result you are missing the process-the most amazing part of life! Happiness-its not the destination, its the process! #lifting #liftingweights #tagstagram #liftingmotivation #liftingmemes #tagsta #liftinglife #deadlifting #tagstagramers #fitness #liftingheavy #liftingshoes #liftingladies #crosslifting #liftingislife #olympiclifting #weightlifting #weights #workout #lift #heavylifting #liftingmom #liftingweight

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Your Diet

Protein is the key to building and maintaining muscle mass, so when you don’t get enough protein, your body pulls from muscle stores to get the amino acids it needs to keep your other cells and tissues functioning. This results in muscle loss. For active people, the International Society of Sports Nutrition suggests an overall daily protein intake of 1.4-2 grams per kilogram of body weight.

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Loved all these veggies together- paired perfectly with some teriyaki chicken for a 💣 lunch!! Steamed all the vegetables first then stir fried them in a splash of liquid aminos. The grilled chicken is the pre-made one from Trader Joe’s just sautéed in a spoonful of teriyaki sauce. Very simple but obvi, flavorful meal🤑Happy Friday everyone!! . . . Teriyaki chicken with a vegetable stir fry⏩ @traderjoes grilled chicken @kinderssauce teriyaki sauce Onion Red pepper Bok choy Mushrooms Green onion Sesame seeds Liquid aminos Olive oil . DIRECTIONS Sauté chicken with the teriyaki sauce. Steam the veggies then add them to a pan with some olive oil. After 2 min, add in a splash of liquid aminos. Once done, top with green onion (did this after the pic) & sesame seeds. Ps I’m not sure on amounts. This was just one serving for me so I just used however much of each veggie I was feeling. Wing it!!

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Your Chronological Age

Age-related changes make it harder to build and maintain muscle, with the dramatic decrease happening between ages 60-70. Strength-training can reverse those changes, but when you stop training, the benefits disappear.

Your Sex

Males have an advantage when it comes to muscle as they have more natural testosterone, which is anabolic to muscle tissue development and maintenance.

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