You Can Get Fit!A site to help you improve your health and fitness. We hope to help you lose weight, get lean, and have a better, healthier life.

Question by Rameel Khan: How to gain weight within 1 month with out using body developing supplements?
i m curious to know that how can i get weight inside 4 weeks without employing supplements like whey or mega mass etc..
my existing weight is 55 kg and age:18 and lately started body creating

Best answer:

Answer by pkrfan
Fitness center, protein shakes and food. Far more calories = far more muscle. Be cautious tho, if u don’t workout it will turn to fat. Reps for fineness and much more weight for bulky in toned muscle. Locate ur basal metabolic rate and eat more than that to gain weight. Protein shakes are a meal and loaded with calories but watch out because they can be poor for liver and cause failure. Eat wholesome food not crap and I suggest protein, not fat or carbs.

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Weight Training For Girls

Copyright (c) 2009 Stephen Smith

If you speak to ladies about their physical objectives the most widespread response you get is that they want to lose weight and tone up.

Regrettably, the vast majority of ladies who want to lose weight and tone up won’t even think about incorporating weight training into their lifestyle.

Weight training is a principle shrouded in mystery and myths and is the most under-estimated way to significantly alter body composition (to one with much less fat and much more muscle) in a very short period of time. Moreover, not making use of this principle when attempting to lose weight virtually guarantees that the weight you lose will be put straight back on!

A lot of women stay away from incorporating weight training into their way of life under the mistaken belief that they will get big or look like a man!

In spite of this, weight training for girls is definitely growing in popularity even although the image of women lifting weights still summons fears of losing sex appeal and femininity in many.

Just before we examine the advantages of weight training for girls, we initial require to recognize a couple of basic physiological facts.

- Females generate less testosterone than men. It is especially hard for women to enhance their muscle mass due to the fact they do not naturally generate as significantly testosterone as men. The majority of overly muscular females take anabolic steroids to improve their muscle mass.

If you do not take anabolic steroids, it is impossible to look like a man.

- Women have less muscle mass to begin with. Most girls have considerably fewer muscle fibres in every muscle group than men, which indicates their capability to create muscle is decreased. In spite of this truth, it doesn’t mean that weight training for females is not advantageous.

- Weight training ‘tones’ quicker. Girls who consistently train with weights attain a ‘toned’ look to their body quite swiftly. ‘Toning up’ is a method whereby you lose body fat and gain muscle simultaneously to attain a ‘harder-looking’ body.

- Muscles can’t harden up, get flabby or get soft. Muscles can only boost in size (hypertrophy) or decrease in size (atrophy). They cannot in fact ‘harden up’ themselves. The component of the body that is exercised may possibly feel harder simply due to the fact the muscles have experienced hypertrophy, and since muscle is a denser tissue than fat, the body part, not the muscle itself feels harder.

- Muscles can’t grow indefinitely. The body limits how significantly muscle it builds because muscle is a really metabolically-active tissue, which means it burns up a lot of energy. As a result, if you ever experienced a famine, you would perish speedily because your energy shops (fat) would be burnt up. This is an ancient survival mechanism that the human body still carries.

Plus, a lot more muscle indicates your body wants far more food. Men and women wanting to continually increase their muscle mass, need to continually boost their food intake. This is why bodybuilders eat 3-four times the average person’s food intake. Their bodies are like furnaces, continuously burning up energy.

If you select to maintain a moderate food intake, then your muscle size can only enhance slightly (if at all). If you do not boost your food intake, then your body will only enhance its muscle mass up to a specific point. By way of continued weight training you will be able to maintain this amount of muscle and as a result maintain your metabolic rate elevated, which will result in much more fat being burnt and a much more ‘toned’ body being achieved.

Weight training for women really is the greatest way to achieve a ‘toned’ body.

- An improve in muscle should be maintained. If you ever feel that your muscles are acquiring too large, nonetheless unlikely, merely stop training for two weeks and your muscles will shrink back to their original size.

- Muscle can’t turn into fat. You have almost certainly heard the comment, ‘when you quit training the muscle turns into fat!’ This is a common comment from several nicely-intentioned but ignorant folks. These individuals normally have very small understanding of human physiology or weight training and have likely never trained themselves. They are also most likely envious of the reality that you are performing some thing positive for your body and they’re not!

It is a physiological impossibility to turn muscle tissue into fat tissue. Muscle and fat have completely diverse chemical compositions. Muscle is created up of protein and water whereas fat is created of triglycerides (fatty acids and glycerol). The two are completely distinct.

WHY Cannot YOU JUST Diet plan AND/ OR PERFORM AEROBIC Physical exercise TO LOSE WEIGHT AND TONE UP?

If you only diet and/or perform aerobic exercise to lose fat, up to half of the weight lost will come from muscle tissue simply because you are not forcing your body to maintain it, which is what weight training for ladies does.

Because muscle has an enormous impact on our metabolic rate, a loss of muscle outcomes in a reduction of our metabolic rate, thereby generating continual fat-loss extremely hard. Without having resistance training, there will still be a layer of fat on your body that just won’t budge! The metabolism-enhancing effects of weight training for girls can’t be under estimated in dramatically decreasing your body fat to levels you never thought feasible.

DO YOU HAVE TO LIFT WEIGHTS?

Weight training for ladies does not mean you can only lift weights in order to obtain the benefits it offers. Any form of resistance exercise can provide the very same effects. The goal is to simply challenge the muscles to work beyond their typical capacities.

A similar effect can also be achieved by utilizing a swiss ball, rubber bands or by performing bodyweight exercises like, calisthenics, yoga and pilates. You can even perform a workout employing canned food or household furniture! Nonetheless, the greatest outcomes come from lifting weights.

Benefits OF WEIGHT (RESISTANCE) TRAINING:

Weight (resistance) training will present you with an enormous number of advantages which includes:

- Enhanced feminine body shape. The natural female body shape is enhanced by growing your muscle mass and reducing your fat mass. Moreover, weight training for ladies is the only way to modify your body shape if you desire to do so. Just like an artist, you can use weights to turn a pear-shaped figure into an hour-glass figure.

- Younger-searching body. As we age, we tend to lose muscle and put on body fat. Weight training for women can assist in maintaining our muscle mass as we age we can maintain a younger-searching body.

- Elevated metabolism. As mentioned earlier, muscle is one of the most metabolically-active tissues in the body, which indicates it burns up the most energy. As a result, by growing your muscle mass you can dramatically increase your metabolism.

- Lower level of body fat. Considering that your metabolism is elevated by increasing your muscle mass, it is considerably less difficult to achieve a lower level of body fat.

- Less ‘cellulite’. ‘Cellulite’ is really just typical fat stored above connective tissue that is structured differently. By losing body fat you also lose ‘cellulite’.

- Reduced risk of osteoporosis. Weight training not only strengthens your muscles but also strengthens your bones. It has been proven to be far far more efficient than basically growing your intake of calcium from food or supplements.

- Improved body functioning. Stronger muscles mean everyday activities grow to be significantly simpler. For example, carrying bags of groceries from the auto into the house, putting heavy boxes into an overhead cupboard or spending time in the garden are all tasks that stronger muscles make simpler.

- Increased self-esteem. When you look great, you feel great and weight training can certainly present that benefit. Plus, physical exercise has been shown to be better at fighting clinical depression than drugs considering that the body produces natural opiates (endorphins) in response to exercise.

- Reduced risk of heart disease. It is believed that weight training has a ‘massaging-effect’ on the blood vessels as nicely as promoting a vasodilating impact (increasing the diameter) on the blood vessels. This may strengthen them and lessen your risk of heart attack.

- Longer life. Given that the risk associated with many diseases, such as diabetes, is decreased your chances of living a longer is increased dramatically.

WHAT YOU Require TO DO NEXT…

In order to get the positive aspects from weight training you only need to have to train twice a week for 30 minutes every session (minimum). For finest results, seek the services of a qualified and skilled personal trainer. They can teach you how to perform the exercises correctly and safely and can help maintain you motivated so you accomplish the outcomes you want. Plus, they make the workouts significantly a lot more enjoyable.

It should now be obvious that weight training for ladies is vital if they want to lose fat and attain a ‘toned’ body. With out weights, women will continually struggle to obtain their perfect body.

Furthermore, the sooner the myths regarding weight training are dispelled, the sooner ladies will turn out to be aware of the advantages that can be gained by lifting weights and the sooner they will make themselves happier as nicely as numerous far more men in the world!

Decrease Time at the Gym, Increase Your Results – HIIT

Tired of spending countless hours at the gym? Finding that it is hard to find time to fit in a decent workout routine? If you are ready to spend less time working out and willing to turn up the intensity a notch, then HIIT training may be for you.

What is HIIT?

HIIT or High Intensity Interval Training is an advanced form of cardio training that allows you to burn the same amount of calories that you do in a long cardio session in a shorter period of time. Although the technique is advanced, it is great for beginners as well, provided they are healthy and able to complete the routines. The idea is to alternate periods of high bursts of activity with short periods of rest. The active intervals must be extremely intense, so much so that you couldn’t do it for more than a minute.

The major benefit to exercising at your max is the way it fires up your metabolism. Even fit people who work out on a treadmill or stair climber for 30-45 minutes a day can plateau when it comes to weight loss. These individuals will also benefit from the addition of HIIT. HIIT can increase the body’s ability to burn fat not only during the workout, but after the workout as well. It’s proven that this technique can help maximize the amount of calories burned even while at rest.

It is important to understand that you do not want to overdo interval training. Too much of it can cause damage to muscle tissue which is not at all helpful in reaching your weight loss and/or fitness goals. It is important that you incorporate this high intensity training into a program and only train at this rate a few days a week and never two days in a row.

Turbo Fire, the new workout by Chalene Johnson, incorporates high intensity interval training into a 12-20 week fitness program. I used it to spice up my own workout routine and to get me over a weight loss plateau. The workout includes 12 fast paced workout routines. Most of the routines include intense intervals, that she refers to as fire drills, sprinkled throughout the routine. There are also a few workouts that are dedicated totally to HIIT. These routines are shorter in time and include multiple “fire drills” repeated a set number of times. The workout time with this regimen is less than most intense DVD training, with some days being as little as 25 minutes, warm-up and cool down stretching included. It is a great way to lose weight and achieve a more toned, leaner look.

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Pilates Boston a Modern Approach to Pilates

Pilates Boston

Pilates Boston philosophy is simple. Provide the best training environment and the highest quality instructors to produce incredible results for individuals.

We have a modern approach to Pilates, one that blends the best of all the training schools with what works best for you.

Our focus is always on helping you achieve your goals whether it be to recover from an injury or get ready for a high school reunion. Even our group classes tailor each session to each individual to get optimal results.

At Pilates Boston, looking better is a byproduct of feeling better and being more flexible with a stable spine and better range of motion through all your joints. You’ll leave the studio feeling taller, centered and healthier.

Our private training rooms give you the ability to focus with zero distractions. We work with you for that day, whether it’s to continue on your long-range fitness goals or dekink your back from a cross-country flight. By providing the best environment and the best trainers, we push you to your personal best.

Pilates Boston staff has worked with a variety of issues including pregnancy, osteoporosis, hip replacement, frozen shoulder, car accidents, plantar fasciitis, breast cancer, knee injuries, ankle injuries, bone spurs, etc. We do not, however, cross the line. We know when to take over from the medical professionals and it is when they give us their blessing by providing you with a medical note to exercise again. If they have any restrictions we adhere to them. For instance, it is common to request that people with hip replacement not lift their thigh bone more than 90 degrees or to have their leg cross the mid-line of their body for some period of time until their doctor deems it O.K. We follow those guidelines and still give our clients a great workout and help them on the road to recovery.

Our philosophy is to stress working to the best ability for that day, to gently nudge our clients along with their recovery, and to help them find muscular and emotional balance as they take their lives off hold and go back into the swing of daily life. Chances are your body was protecting itself during the injury and recovery stages. Usually that means that you’ve developed some muscular imbalances (don’t worry, everyone has them) and we help you to get better balanced.

Pilates is based on movement, but after only a few sessions, most people begin to understand that Pilates can be so much more than movement alone. This Podcast is dedicated to providing insight and exploration into the body’s awakening as you progress beyond the movement. Pilates is one of the most important and fastest-growing mind-body exercise modalities, created by Joseph Pilates in the first half of the 20th century. Every issue brings you balanced, accurate coverage of all things Pilates, from exclusive workouts from the world’s best instructors to tips for performing and teaching them to the latest innovations in apparatus and products . Pilates studios that wouldn’t have dreamed of making a video a decade ago can make use of this technology to post video for minimal cost. YouTube is certainly not the only way to use online video to promote you business, but it is user-friendly and free.

Pilates will not only redefine your body, but your very definition of fitness. V Pilates offers a unique approach to a well known exercise. Pilates Method combines exercises from ballet with yoga and sports therapy to flatten the abdomen and help you build a sleek, toned appearance. It teaches body awareness, good posture, and easy, graceful movement. Pilates was formed by the part Greek, part German Joseph Pilates during the First World War with the proposal to improve the rehabilitation program for the many returning veterans. Joseph Pilates believed mental and physical health are essential to one another.

Pilates workouts will differ depending on the studio, instructor, level, equipment being used, focus, and whether or not the workout is a group class or private instruction. However, all pilates workouts should include some shared fundamentals to be effective. Pilates’ pure classical form. Pilates, the founder of the pilates exercise method, was born in Germany. As a child he was frail, living with asthma in addition to other childhood conditions.

Pilates Boston style core work helps you run faster and farther – really! Find out why – check out our web site http://www.pilates-boston.org. With over 10 million people participating in Pilates today in North America alone, the demand for qualified instructors is greater then the supply available. Pilates Boston offers rewarding and challenging classes tailored to suit each client’s goals and abilities. We will guide you in understanding the proper form and technique of the Pilates Method which will help you to achieve a stronger more flexible body and gain a richer sense of body awareness.

Lisa x

Weight Lifting: Good For Toning Up or Building the Bulk

Weight lifting should be part of virtually any workout or diet program. While some inexperienced people think of weight lifting as something only men and female bodybuilders need to do in order to bulk up. This is an outdated way of looking at weight lifting, as any experienced person can tell you that weight lifting and building muscle mass is critical to get into shape and even to lose fat.

First of all, women who are worried that weight lifting will bulk them up shouldn’t be. Unless you’re on a crazy weight gain diet that includes way more calories per day than you actually need (and we’re talking about 500-1,000 or more per day above your normal daily intake) and loading those with carbs and protein, and taking supplements, and doing only bulk building specific weight lifting exercises, you’re not going to bulk up. Guys can bulk up naturally because of testosterone and much higher natural levels of protein. Women need help to bulk up, so weight lifting for women means you’ll tone up and look really good while building muscle that will actually burn remaining fat.

Muscles actually burn fat, which is why building muscle mass is a critical part of any weight loss program. For many people, cardio can only get you so far, and the reason is that there isn’t enough muscle in the body to keep metabolism high, and as a result the body tries to horde fat and carbs during those last few pounds, where as weight lifting and eating a little bit more (to turn those calories into muscle instead of fat) would do the trick and keep your metabolism higher (making weight loss easier to maintain).

Aside from these facts, there’s the basic fact that weight lifting makes you look and feel good. Building a toned body (or muscular and bulked up body, if you’re a man) is going to make you feel better and look better. That added confidence is priceless, and studies have shown over and over that the actual hormones in your body can change based on whether you are in shape or out of shape. Literally you are more likely to be depressed when you’re out of shape and carrying around fat, while your body releases more “happy” hormones when you’re muscular and in shape.

Weight lifting is a necessary part of any good healthy workout program for this reason. You get toned up, have attractive muscle as opposed to unattractive fat, and enjoy the benefits of a better body, better looks, and the definite emotional highs that result from getting into shape and looking good. Without weight lifting, getting the ideal results are much more painful and difficult, if not outright impossible.

Weight lifting can help guys muscle up and tone up, and helps women tone up. The extra muscle will burn calories from all those hard to reach areas of fat that you can’t target and that just won’t otherwise go away. Weight lifting is a great way to help get into shape, look better, and feel better. If something seems to be missing from your daily regiment, add in some weight lifting and in only a few weeks you’ll be amazed at the results.