- Man Boobs
- Increase Testosterone
- Muscle Hardening
- Male Enhancement
- Weight Loss
- PreWork out Brands
Testerone boosters are absolutely critical for those looking to get more performance out of their bodies.
Testo Prime is one that, unlike others, takes a natural approach to getting the job done.
Packed with FDA-approved and scientifically proven ingredients, it goes a long way in assisting significant muscle growth.
A known commodity in the bodybuilding industry, Testo Prime assists in supreme muscle building through testosterone.
It doesn't just help build firmer muscles, but it also plays greatly in fat loss, muscle virility, and even sex drive.
Biologists have discovered a certain sex hormone that is needed for men to get the most out of their sex lives.
Testo Prime also plays the role of an anabolic steroid.
Commonly deemed as extremely effective, it surely helps in the way of muscle development.
Testo Prime all-organic ingredients don't pose any adverse health effects, though it will greatly improve your physical abilities with the help of the anabolic steroid.
This means that you get all of the production with none of the nasty issues that can come with some testosterone boosters.
Testo Prime has contributed to hundreds of thousands of males getting that right balance of testosterone.
The over-the-counter FDA-approved supplement has achieved very much in a short amount of time, at least compared to their competition.
– It's a testosterone booster that gets your sex drive back on track.
– Testo Prime is a great tool for virility, peak performance, and fantastic energy when you use it daily.
– Testo Prime encourages protein synthesis, which assists in creating both lean muscle growth and in burning excess fat
– It's all-organic and isn't commonly associated with any side effects.
– Testo Prime is highly regarded by genuine users who want a great supplement.
– It's highly and thoroughly developed in noteworthy labs in the USA and U.K. It possesses approval from the FDA.
– Testo Prime is a product that is 100 percent guaranteed that lasts for a lifetime.
– Testo Prime can be purchased without needing a prescription.
All men will eventually lose their ability to create enough testosterone. Usually, this is because of aging and stress that comes through the vigors of our lives.
Once testosterone levels drop, men will generally find many ill-effects. Some of these effects include:
– Constant fatigue
– Decreased sex drive
– Lack of both mental and physical energy
– Hair loss
– Decreased muscle definition
-Weak, fat burning, often resulting in weight gain
– Lack of fat burning ability
– Weight gain
Unfortunately, these are symptoms that persist. In many cases, they get worse as a man's body produces more estrogen. An increase in estrogen can cause things such as
– Increased fatigued
– Unbalanced mood
– Increased muscle loss
In short, Testo Prime is a testosterone booster that does a fantastic job at giving a man his manhood back.
It also does much more as it doesn't compromise your health in handling this problem.
Testo Prime contains twelve natural ingredients that have been proven to increase the level of testosterone in a man's body.
If you're having an issue with low testosterone, you can just take four capsules every morning and have these highly-potent ingredients work wonders in your body.
With the use of Testo Prime, you can cut down on costly doctor visits and the associated expensive treatments generally doled out to low testosterone sufferers.
There is also less of a need to toil recklessly in the gym.
Testo Prime has all of the ability to restore you to your peak with just a few capsules daily.
After a short while, you'll be feeling better and ready to take on the world once again.
Testo Prime comes rife with incredible benefits.
While it's similar to others in some regards, it's the potency that makes this product stand apart from the pack.
Experts state that Testo Prime can improve a man's testosterone performance by forty-four percent. An increase this high can lead to things such as:
Stress is an issue for just about everyone, but it can be addressed through this product. It contains cortisol, known for causing stress buildup in people. Once this hormone is under control, a body's cells are then responsive to insulin. This can help in fat loss.
Testo Prime has plenty of great ingredients that are only there to increase your body's ability to produce testosterone. These well-balanced ingredients, by their very own design, are destined to be a great fat burner by handling the deficiency in testosterone.
It's not easy to become the muscle-bound guy at the gym. It's hard work. It requires a great number of gym visits, dieting, and whole changes to your lifestyle if you're going to get the results that you want.
Still, even with a drastic change, you still can get poor results if you don't have enough energy provided by testosterone. At the very least, you'll see that you're not gaining nearly enough as someone who is younger or has enough requisite testosterone production.
If you don't have enough energy, you won't have enough endurance to get bigger. Things like dieting are important, but that alone won't get you where you need to go. It's important to enter the gym with enough endurance. TesttoPrime is fantastic because it brings that energy and stamina with you by increasing Vo2 max levels. It increases nitric oxide levels and takes your energy to the next level.
Why wouldn't you want to save fat and convert it into energy for your body? It's a great thing! Testo Prime takes that fat and converts it into good, usable energy. This benefits you on two different ends. The first is that it allows you to achieve a chiseled physique. The second allows you to perform better than you normally would in the gym.
This amino acid releases a Luteinizing hormone that exists to stop the lack of testosterone in a man's body. The acid also is known to promote considerable growth, leaner muscles, as well as weight loss in a quick and efficient way.
Ginseng root is an antioxidant that promotes libido and energy. With its increase in energy, it means that you can do more and feel fatigued much less.
This is probably one of the more noteworthy herbs that were in herbal medicine. This particular herb doesn't just help in producing new testosterone, it makes the current testosterone that much more effective.
This plant extract is famous for its qualities as an aphrodisiac. This means that it will give you the fervor and ability to perform much better in the bedroom. This plant extract also helps in keeping the pace of metabolic activities.
It contains a compound, known as EGCG, that stops testosterone decline.
This extract works as an all-natural Viagra. It subtly changes a man's blood flow and allows for better performance in the bedroom. It also increases sex drive.
This vitamin is known for its de-aging. Here, it works as a way for your testosterone to produce tenfold.
With the help of EGCG, zinc stops estradiol conversion that can produce low testosterone
Vitamin B6 regulates the amount of testosterone in your body. It's also great in helping you think clearer and more effectively
Vitamin B5 allows you to convert fats into usable energy. B5 is also useful in creating more testosterone.
Garlic is a known testosterone booster that also slims the body
This spice enhances the work of all of the other ingredients found in testosterone. It also is known for its anti-inflammatory powers and its high level of antioxidants.
You won't find a shortage of testosterone boosters on the market.
As such, you're always going to see a myriad of products that are seemingly the same.
It's for this reason that it's imperative that you understand that your supplement is safe and effective.
Testo Prime is a major factor in the testosterone supplement market.
While it may be a famous product, it's still important to see whether or not it does what it says it can do.
First and foremost, the ingredients in the product are widely known and the company is forthcoming about what's inside. Many competitors use cheaper ingredients and play shady games with their wording. Everything inside of Testo Prime has been thoroughly researched and a variety of studies back up their claims.
Testo Prime only uses FDA-approved ingredients. It also keeps all inclusions pure as to keep their customers safe. There are no synthetic elements, meaning that the product is one-hundred percent safe.
While it's great that a company stands behind its product, it's important what the customers say. Testo Prime is well-regarded in its industry by men who actually take the supplement.
This is a product that addresses the cause of the problem. After that, it gets right on with fixing it and providing superior results.
Testo Prime helps you achieve some great gains, but it doesn't just stop after a while. They're truly lasting and will last a lifetime.
Testo Prime is made in a GMP-authorized lab. It's dairy-free, non-GMO, and vegan.
It's uncommon to hear of a lifetime guarantee in this industry, mostly due to how shoddy many of the products are. This is one that provides that.
As such, you don't have to worry about whether or not the products work. In the event that they don't appreciate what it's doing for them, they can get a refund without any hassle.
Testo Prime has three different packages available for purchase.
All three offer free shipping, a lifetime guarantee, and the ability to save some good money.
1 Month Supply:
This package is for those who want just a four weeks course. It has 120 capsules and it costs just $59.99.
This saves you sixteen dollars off of retail.
Two Months Plus One Free:
This is considered to be the most cost-effective package available from Testo Prime.
It charges for two months though you'll get three. It can be had at $119.99.
This means that you save 107.98. In addition to the free month that you get, you also get access to eBooks that help you with understanding testosterone. This includes great exercises, habits, and foods that will assist you on your journey.
3 Months Plus 3 Free Months:
This is another great budget option. In fact, it's the lightest on the wallet comparatively. For just $179.99, you get three months and another three for absolutely no cost.
In addition to the savings of $279.99, you get fantastic eBooks that will help you increase your testosterone in a way that you never thought possible!
Answer: It seems to be a comprehensive answer to those suffering from a lack of testosterone.
It has a great amount of noteworthy natural ingredients that are prominently laid out to those looking to cure their issues.
Testo Prime is proven to increase your strength, performance, and promote better testosterone.
It's organic and doesn't put your body through any side effects in doing so. The company also provides a guarantee. So, if you don't like it – you can send it back.
Answer: Testo Prime is meant to be taken once a day. It requires capsules to be effective. For best results, take before breakfast.
Answer: It varies. If you happen to be on a smaller budget and just want to see what the hype is about, it's best to just buy a month's supply.
If you're looking for more savings and are keener on changing your lifestyle, it's probably best to go for the most extensive package.
Regardless of which you choose, Testo Prime is proven to be effective for both beginners and professionals alike.
Answer: As of now, we haven't heard of any side-effects that come from taking this supplement.
It's all-natural in its ability to build testosterone and doesn't cause any harm.
It doesn't contain grain, dairy, son, nuts, gluten, additives, fillers, or soy.
Answer: You should be completely safe to try Testo Prime if you're over the age of 18.
The aim of the supplement is to encourage and renew testosterone, including providing the quality of your current testosterone levels and staving off the production of estrogen.
If you're currently going through the ills of low T or are trying to improve in any of the ways listed, you can try Testo Prime.
Answer: The natural ingredients in Testo Prime negates the need for any cycling of the product.
Answer: You do not need a prescription to purchase Testo Prime because it isn't a steroid.
You can use this product as much as you see fit.
Answer: As with many supplements, the time it takes will vary.
If you use the product normally, you can expect to see some results in just a couple of weeks. In this time, you'll experience better cognitive function, better physical performance, and even weight loss in a relatively small amount of time.
Answer: As with any supplement, there's a chance that this will interact with other drugs that you take.
The best answer to this is to check with your doctor before taking the supplement.
Answer: Testo Prime offers a full-guarantee with every bottle they sell. If it doesn't do well for you, you can always send it back.
Answer: There is a lifetime guarantee that allows you to get your money back if you find that the product isn't working for you.
Testo Prime also doesn't hassle you, so you won't have to answer a load of questions to receive your money back.
Answer: If you're ordering from the US, you can expect to receive a delivery within five to seven business days.
In other parts of the world, you can expect delivery of ten to fifteen days.
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I’ve known about Blackstone Labs for a while and I’m sure that if you are looking for a way to improve the results of your workouts, you have been exploring Blackstone’s products as well.
One of their most popular products is Blackstone Labs Dust X;
How do you know if the product is right for you?
I’ve gone through the trouble of testing out Blackstone Labs Dust X for you,
so take a look at my experience below and see if this popular pre-workout supplement can help you improve the results of your workout routine!
Before taking anything, it is important to take a closer look at what’s in it.
Therefore, we did exactly that! If you are like me, I try not to get overwhelmed by long, complicated names.
I’ve tried to define everything in Blackstone Labs Dust X Pre Workout DHMA so that you know exactly what you are putting in your body.
The ingredients include:
1 gram of Agmatine Sulfate: This ingredient is used to promote the synthesis and expression of nitric oxide,
which should help you increase the flow of blood and oxygen to your muscles
4 grams of L Citrulline Malate: This is an ingredient that should promote the production of nitric oxide
500 mg of Phenylethylamine: Usually shortened to PEA, this should help you improve the release of dopamine, helping you elevate your mood during your workout
150 mg of 2 Aminoisoheptane (DMHA): This ingredient is similar to DMAA
These are the central ingredients in Dust X Pre Workout.
So, how do all of these ingredients impact your workout ?
Take a look at my experience below!
I found that my experience with Blackstone Labs Dust X was very similar to that of other Blackstone Labs Dust X supplements, including the DMAA version (if you ever took that one).
Some previous users said the same thing
The major difference I noticed was the caffeine content of Blackstone Labs Dust X DMHA.
Although I found that the “pump” of Blackstone Labs Dust X Pre Workout wasn’t that intense,
I found that it did significantly improve the connection between my mind and my body.
It really helped me when I was working on the back and core.
Similar to other supplements, I found that I felt it more the first few times I used it.
As I got acclimated to the Blackstone Labs Dust X Pre Workout, it didn’t “pump me up” as much;
however, I consistently noticed that I was more focused during my workouts and was able to concentrate
on exactly what I was doing even as I got tired toward the end of my workout.
Of note, I did notice that the “caffeine crash” following the workout got worse the more I used it.
Therefore, I tried to time my workout closer to the evening so that I would be able to go to sleep more easily.
Some of the specific areas that I explored for the Dust X Pre Workout include:
Overall, I had a great experience with Blackstone Labs Dust X Pre Workout.
There are a few other supplements that you might have used in the past that are a bit similar to Blackstone Labs Dust X Pre Workout. These include:
Similar to APS, the “pump” from Blackstone Labs Dust X Pre Workout but I felt like both products really improved the connection I had between my mind and my muscles.
The energy boost provided by both products was also similar; however, Blackstone Labs Dust X Pre Workout created more of a “euphoric” feeling for more than APS Mesomorph.
I know it’s hard to define exactly what this means; however, DMAA from Dust Extreme and DMHA are just not quite identical.
I got in the zone faster with Extreme but with Blackstone Labs Dust X Pre Workout, I feel like the final destination is still the same.
Dust V2:Blackstone Labs
Dust V2 was another supplement I found to be effective; however, without DMHA, the final results were better for me with Blackstone Labs Dust X Pre Workout.
You may like V2 as well and if so, then you’ll want to give Blackstone Labs Dust X Pre Workout a try as well.
In total, Blackstone Labs Dust X Pre Workout compares favorably to some of the other popular alternatives that you might be using or that you may have used in the past.
I found that the side effects of Blackstone Labs Dust X Pre Workout were relatively mild; however, the one that you really need to note is the possibility of a caffeine crash.
For example, if you are used to working out in the morning, then you may want to shift your workout to the evening.
Otherwise, the caffeine crash could hit you hard in the middle of the day. Or, you might be reaching for that second or third cup of coffee by ten AM! That might have you running to the bathroom all day!
I tried to time my work out for about 5 or 6 PM. That way, when the caffeine crash hit me, I was already ready for bed! Keep the caffeine crash in mind when you are thinking about using Blackstone Labs Dust X Pre Workout.
Dust X is certainly going to be great for you if you are used to using DMAA or DMHA.
If you use Dust X, it will definitely help you improve the quality of your workouts while helping you cut back on the water weight.
If you are looking for a way to quickly and efficiently improve your lean muscle mass, then Blackstone Labs Dust X Pre Workout is great for you.
If you tolerate DMHA and caffeine well, then you should give this a try.
While the caffeine crash is a bit harsh and the price is a bit high, the overall results of Blackstone Labs Dust X Pre Workout make the supplement worth it.
If you did well with Dust Extreme and Dust V2, then you’ll be happy with Blackstone Labs Dust X Pre Workout as well. When it comes to sheer workout power, Dust X is one of the best options available today.
Are you too skinny? Do you feel that your metabolism is so fast it’s impossible to build muscle and grow big?
You work out a few times a week, maybe even eat clean and you make sure you get your eight hours of sleep every night.
You’ve tried different diets, you’ve tried different workouts. And still, you’re skinny.
If that’s you, then here’s some good news. You’ve come across the ultimate guide on how to build muscle fast.
This guide has the theory and the practical advice backed up by scientific research on how to make your muscles grow faster.
Because here’s the deal. Your metabolism and your genes haven’t doomed you into a life of being skinny. If you’re skinny, all it means is that you’ve not been working out or eating properly.
Some skinny people have grown really big by following the principles explained in this guide. Read this guide, understand the theory, follow the advice and you will never have to hear, “Bro, do you even lift?” ever again.
Discover ultimate muscle supplements:
1. It will give you an understanding of what muscles are and how they grow. Don’t skip this section. You might think it’s not important to understand the theory, but it is.
It gives you a deeper understanding of everything you do in practice and it will guide you if you try something new. Plus, it distinguishes you from the amateurs who don’t take building muscle seriously.
2. This guide will not give you a specific, detailed workout plan. Here’s why: it doesn’t work. Everyone is different and responds differently to certain types of workout.
Instead, this guide gives you the key workout principles that you have to incorporate into your workout plans. It’s a framework that gives you the freedom to do what works best for you, within the boundaries of proven principles.
3. Next comes the most important part and the part where most people fail, Diet. The guide will show how and when you should eat for maximum muscle growth.
Again, these aren’t meal plans, but principles to give you a framework and the flexibility to find out what works for you.
4. The final section will briefly cover key supplements for you to consider, depending on the budget you have available.
After reading this guide, you should have enough information to start your program and see your biceps bulging in a few weeks. Good luck!
There are three types of muscle in the human body: skeletal, smooth and cardiac muscle.
Cardiac muscle is the muscle around your heart.
Smooth muscle is located around your organs. Both cardiac and smooth muscles are involuntary. You cannot control them.
Skeletal muscles are the muscles attached to your bones. These you can control. And grow. So these are the ones we mean when we talk about growing muscle.
Scientists say there are between 600 to 800 skeletal muscles in the human body. Just for walking alone, you use 200 muscles.
Each skeletal muscle consists of two types of fibers. Type I fibers are the so-called slow-twitch fibers and are mainly used for endurance activities.
Type II fibers are the fast-twitch fibers, used when a task requires more than 25% of your maximum strength.
Most people have an equal mix of slow- and fast-twitch fibers. However, a gifted marathoner might have more slow-twitch fibers, while Usain Bolt will have more fast-twitch fibers.
Additionally, fast-twitch fibers are usually twice as large as slow-twitch fibers and have the capacity to grow even more. Slow-twitch fibers can grow too, but not as much.
Muscle fibers follow two main principles:
A muscle fiber is either working at its full capacity or it’s not working at all. There is no in-between. Even for an activity as simple as smiling, all the muscle fibers that help you smile are working at their full capacity.
The smallest muscle fibers start a task first. This is why slow-twitch fibers are usually involved for easy tasks while fast-twitch fibers (which are larger) only come into play as the task becomes harder. And the closer to your maximum strength, the bigger the fast-twitch fibers involved.
This explains why muscles grow fastest when you do reps with heavy weights. More fast-twitch fibers will be involved and will grow under strain.
A muscle contracts when it receives a signal from its motor neuron, which in itself is triggered from the part of a cell called the sarcoplasmic reticulum.
Your neurons can be trained to contract your muscles better. Someone who isn’t very muscular but can lift heavy weights is someone whose neurons are good at contracting muscles.
Additionally, muscles can get better at performing a certain movement. That’s why muscle gains usually happen early on and slow down afterward because your muscles activate better doing that particular movement.
This is also why it’s good to shake up your workout by varying reps, weight or do different exercises every few weeks.
Your muscles grow when you rest. After an intense workout, your body repairs or replaces the damaged muscle fibers by fusing muscle fibers together and forming new protein muscle strands (myofibrils).
These myofibrils increase in thickness and in number, which results in a bigger muscle.
Additionally, studies increasingly show the importance of satellite cells in muscle growth.
These are little cells in your muscles that contribute directly to the growth of myofibrils.
The more you can activate these cells, the more your muscles will grow. This is partly determined by your genetics.
Some people are wired to activate more muscle cells during a workout than others.
That’s the theory. In practice, you build muscle fast by putting them under more stress than they’re used to.
This disrupts their status quo and shocks them into growth.
Here are the mechanisms for how this happens:
If you apply more stress on your muscles than what they’re used to, it will causes changes in the chemistry of the muscle and will activate more satellite cells.
It will also strengthen the connection of your motor neurons with your muscle cells, so they become better at contracting your muscles. This is why it’s important to lift progressively heavier weights.
Feeling sore is localized muscle damage. It will release inflammatory molecules and kickstart your immune system, which in itself activates satellite cells.
So feeling sore is good, although soreness will subside as you become more experienced with the intensity of your workouts.
When you feel the burn of an exercise or when your muscles are pumped up, that’s metabolic stress. It contributes to muscle growth without necessarily increasing the size of your muscle cells.
Larger muscles without an increase in strength. That’s called sarcoplasmic hypertrophy (if you want to impress your friends).
The above should give you a good theoretical understanding of what muscles are and how they grow.
Although this knowledge is not entirely necessary to know how to build muscle fast, it gives you that deeper understanding and reasoning behind your workout.
It also distinguishes you from someone who takes muscle growth less seriously.
This guide won’t give you specific workouts, because that’s not the right approach to gain muscle mass fast. Too many articles suggest specific workouts without realizing every person is different.
Instead, you should have a few key principles that guide you in planning your workout.
There’s no need for your workout to be complex and full of weird exercises. The following key principles will help you grow muscles better than any of the latest fads. So here goes.
Some of these principles might sound like obvious points, but although most people know them, few people actually follow through on them. So to begin with, you need to train consistently.
If you decide on three gym workouts a week, go three times. Don’t go once and overcompensate the next week by going five times. Go three times. Every week, for weeks on end. Three times.
Next is that you should give it your all for every workout. Don’t half-ass a workout, because you’ll get half-ass results. Your workouts should be intense.
Always try to add a bit more weight or another rep. Go to muscle failure a few times during the final set of an exercise. Take 30 to 60 seconds of rest, but no more. Every workout should count.
However much you might love a good run, cardio doesn’t help grow your muscles. In fact, it does the opposite. Running shrinks your muscle fibers to make them more efficient.
There’s a reason elite marathoners are thin as paper. Even running and lifting isn’t efficient. Your type I fibers might grow because you lift, but your type II muscles won’t because you run.
This being said, some cardio is good for your heart and keeps you healthy. So don’t completely scrap cardio if you like it.
But keep the intensity to an absolute minimum. And after your cardio workout, eat some protein and carbs to limit protein breakdown.
Muscle growth requires progressively heavier weights. Shock your muscles away from their status quo by lifting something heavy.
Remember, the all-or-nothing and the size principle dictate that the heavier the weight, the more large muscle fibers will be fully involved.
Lifting heavy also ups the production of testosterone, which in itself helps with muscle production and recovery.
Your muscles will grow fastest using the compound exercises that you all know: squats, deadlift, bench press, military press, dumbbell row, lat pulldowns, shoulder presses.
These exercises are more effective than similar exercises on a machine, because machine exercises work an isolated muscle, while compound exercises work many different muscles at once, both small and large. Compound exercises should be the core of your workout.
It’s important to really master your technique when doing your compound exercises. Not only will you exercise the right muscles, but you’re also much less likely to injure yourself.
So pay attention to your posture, both in the actual rep and during the negative portion of a rep.
This being said, if you’re pushing for muscle failure, it’s okay to loosen your form slightly to get those extra few reps.
Don’t be too tight on form as you’re pushing your boundaries. Except for squat and deadlift. Never slack on good posture and form on those two.
This principle comes in two parts. Firstly, it’s important to give your body plenty of rest in the form of sleep. It is vital to sleep at least 7 to 8 hours a night.
Your muscles grow when you rest, so if you’re serious about making your muscles grow faster, you should sleep.
Additionally, it’s worth mentioning that stress is a muscle growth killer. Stress releases the hormone cortisol, which stops muscle growth. So apart from getting enough sleep, make sure to avoid stress as much as you can.
Secondly, it’s important to give your body time to recover, in your workout schedule otherwise your progress will slow down or completely stop.
Every 6 to 8 weeks, schedule an off-week where you either do nothing or where you only do some light exercise. Your muscles will rest, grow and you’ll be ready for another 6 to 8 weeks of heavy exercise after.
These are the key principles you should follow during your workout. Some might be obvious and you might already know these, but you’ll notice that few people really live by them.
These key principles are tested and have helped many thousands of skinny people gain muscle mass fast.
The importance of diet in growing muscles cannot be underestimated. Many bodybuilders and fitness buffs would agree that it’s the most important part of building muscle fast.
Similar to the workout section, this guide won’t give you meals. Instead, it will give you the main principles to follow that will help you build your meals and achieve your goals.
The biggest reason why skinny people don’t grow muscle fast is that they don’t eat enough.
If you’re looking to really build muscle, you should calculate your natural required intake using one of the many calculators online and add 1,000 calories on top. It’s not easy, but it is what’s required to build muscle fast.
Additionally, you need all 3 macros. Keto dieters needn’t apply, because carbs are as essential as fat and protein.
Carbs supply glycogen, which serves as the fuel for your workouts. Stay away from junk carbs such as sweets, biscuits, and cake, but eat good carbs such as wholegrain bread, brown rice, porridge and wholemeal pasta.
As a final point, try to eat every three hours. Making sure your muscles receive enough fuel is vital for having them recover and grow well.
First, a disclaimer: calories come first, then protein. Many articles put too much emphasis on protein and not enough on making sure you eat enough calories.
You also have to be careful, because protein makes you feel full quickly during a meal and keeps you full longer, so you might be tricked into thinking you’ve had enough calories while you haven’t.
This being said, protein is the key macro for growing your muscles, but also to keep your muscles from shrinking.
It’s best to eat between a gram of protein per pound of body weight. So if you weigh 170 pounds, you’ll need around 170 grams of protein.
The better the quality of your protein, the more of it will be used for muscle building. Think lean meat, fish, eggs, whey, and milk.
Eating your daily amount of calories might be difficult, but healthy fats are an efficient way to add to your total amount of calories. Each gram of fat has 9 calories, compared to 4 calories for each gram of carb or protein.
Monounsaturated or polyunsaturated fat should comprise 30% of your diet. Think all types of nuts, oily fish, and extra-virgin olive oil. Additionally, these healthy fats are proven to have good effects on your brain, vision, and heart.
Studies have shown that lifters who drink a protein shake before their workout improve their protein synthesis more than lifters who drink the same shake after their workout. The workout itself might lead to a better intake of amino acids, a building block of protein.
Try to get at least 10 to 20 grams of protein and around 30 to 40 grams of carb in your shake. Don’t make it a meal. Liquids are digested better and faster. Drink your shake 30 to 60 mins before your workout.
You might not immediately think so, but drinking water is important for building muscle too. This is particularly true when waking up. Your body is in a dehydrated state and you need to drink as soon as you can.
Water helps remove waste from your body and helps form the structures of protein and glycogen, both of which you need to grow that chest.
Okay, it needn’t necessarily be milk. But eat some carb and protein 30 mins before you go to bed. It will slow down the protein breakdown that inevitably happens overnight.
So a glass of milk with some dry raisins or a bowl of cereal will help speed up your muscle growth.
Although the above should give you the basics on how to build muscle fast, if we’re really talking about the fastest way to muscle growth, supplements can help.
All of the below will not harm your health, although they need to be taken only in addition to an already great diet.
Creatine is considered the #1 supplement for muscle growth and is possibly the best-known supplement in the world. It can safely increase your muscle mass, strength, and endurance (see studies 1, 2, 3).
It’s recommended to start with 20 grams a day, split into multiple servings, during your loading phase, after which you move to 3 to 5 grams a day.
If you don’t eat enough fish, fish oil is almost a necessary supplement. The EPA and DPA that fish oil provides have numerous health benefits.
If you want to find out more about them, this article gives an in-depth explanation of fish oil and its many benefits.
Testosterone is the most vital hormone for muscle growth. It increases protein synthesis, slows down protein breakdown, activates your satellite cells and fires up other anabolic hormones.
Strength training releases more testosterone and more testosterone stimulates growth hormone responses. So muscle training and testosterone work in a self-reinforcing circle.
Testosterone supplements are helpful at any age, but particularly so if you’re over 30 when testosterone levels generally start declining.
These supplements help you recover faster and build bigger, stronger muscles. If you want to dig into more of this, this page links to all the testosterone research you can think of.
You may also want to see my comparison of Top 3 Testosterone Boosters.
We’ve covered a lot! Not only do you now know what muscles are composed of and how they grow, but you have an understanding of the key principles for your workout and the key principles for your diet.
Additionally, you’ve been recommended three good supplements for muscle growth.
You should now know how to build muscle fast. It needn’t be more complex than this. No difficult exercises, no complex meals.
In a few weeks, your muscles will show that “bro, you actually lift.”
If you’re looking to run your first 10K as a complete beginner, then you’re in the right place.
I get it. Training for a 10K when you have zero running experience is easier said than done—but it’s possible as long as you have the right training program.
In today’s post, I’ll share with you a bunch of training guidelines as well as a detailed 13-week training plan to help you from being a complete couch potato to running your first 10K without injury or pain.
Let’s get started.
The 10K, or 6.2 miles, is one of the most popular race distances out there. The event distance lies in the space between a 5K and the half marathon, and it’s a fantastic challenge that caters to beginner runners and serious athletes alike.
Training for the 6.2 miles requires both a proper amount of speed and endurance. But as a beginner, you shouldn’t worry about speed at all.
To follow this plan, you only need to be able to walk for 45 to 60 minutes and run for a few minutes at a time.
If it’s not the case yet, then invest a few weeks—or months—in a walk exercise routine, working it up to being able to walk briskly for at least 90 minutes without panting for air.
As a general rule, walk three to four times per week, slowly and inclemently building up your walks up longer than 60 to 90 minutes each. Once you have a good endurance base, move to the 10K beginner training plan described below.
When starting, your first few sessions should be a mix of running and walking. Then, as you build your endurance, make it your goal to gradually spend more time running while taking fewer and fewer recovery breaks (just described in the 13-week plan below).
This is what’s known as the walk/run method, and it can help you improve your endurance and training efficiency without rerunning the risk of injury or burnout.
Complete the running intervals slow enough at the onset of every session that you’ll feel tired but not completely worn out at the end. Use common sense and heed your body’s signals.
For beginners, the conversational pace is the way to go. You should be able to hold a conversation throughout your training—if not, you’re pushing the pace too hard and need to slow it down.
Gasping for air every step of the way means you’re doing too much. Slow down and recover. Make it a rule to train with 70 to 80 percent of your maximum capacity.
Aside from not exercising at all, probably the worst thing you can do is overdo it. Push your body too hard, and you’ll be going in the wrong direction.
As a rule, schedule at least two rest days each and focus on recovery practices as much as you focus on training.
Good recovery practices include:
This 13-week 10K training schedule is perfect if you’re a beginner with a race scheduled at least three months away. It’s intentionally designed for newbie run/walkers who want to build up to being able to run 6.2 miles without stopping.
The 10K plan includes a mix of running, walking, and resting. Your goal as a beginner is to make it to the finish line, whether in 60 minutes, 90 minutes, or longer if you have to.
Session One: Run 1 minute. Walk 2 minutes. Repeat 10 times.
Session Two: Run 1 minute. Walk 1 minute.Repeat 10 times.
Session Three: Run 1 minute. Walk 1 minute. Repeat 10 times.
Session One: Run 2 minute. Walk 2 minutes. Repeat 5 times.
Session Two: Run 2 minute. Walk 1 minute. Repeat 5 times.
Session Three: Run 2 minute. Walk 1 minute. Repeat 7 times.
Session One: Run 3 minutes. Walk 2 minutes. Repeat 5 times.
Session Two: Run 3 minutes. Walk 1 minute. Repeat 5 times.
Session Three: Run 4 minutes. Walk 2 minutes. Repeat 5 times.
Session One: Run 5 minutes. Walk 2 minutes. Repeat 3 times.
Session Two: Run 5 minutes. Walk 2 minutes. Repeat 4 times.
Session Three: Run 5 minutes. Walk 1 minute. Repeat 3 times.
Related article: Check how to boost your immune system and fitness at the same time.
Session One: Run 5 minutes. Walk 2 minutes. Repeat 4 times.
Session Two: Run 5 minutes. Walk 2 minutes. Repeat 5 times.
Session Three: Run 5 minutes. Walk 1 minute. Repeat 4 times.
Session One: Run 8 minutes. Walk 3 minutes. Repeat 2 times.
Session Two: Run 8 minutes. Walk 2 minutes. Repeat 2 times.
Session Three: Run 8 minutes. Walk 1 minutes. Repeat 2 times.
Session One: Run 10 minutes. Walk 3 minutes. Repeat 2 times.
Session Two: Run 10 minutes. Walk 2 minutes. Repeat 2 times.
Session Three: Run 10 minutes. Walk 1 minute. Repeat 2 times
Session One: Run 10 minutes. Walk 3 minutes. Repeat 3 times.
Session Two: Run 10 minutes. Walk 2 minutes. Repeat 3 times.
Session Three: Run 10 minutes. Walk 2 minutes. Repeat 3 times.
Session One: Run 12 minutes. Walk 3 minutes. Repeat 3 times.
Session Two: Run 12 minutes. Walk 2 minutes. Repeat 3 times.
Session Three: Run 15 minutes. Walk 2 minutes. Repeat 2 times.
Session One: Run 15 minutes. Walk 2 minutes. Repeat 2 times.
Session Two: Run 15 minutes. Walk 1 minutes. Repeat 2 times.
Session Three: Run 20 minutes. Walk 5 minutes. Repeat 2 times.
Session One: Run 20 minutes. Walk 5 minutes. Repeat 2 times.
Session Two: Run 20 minutes. Walk 2 minutes. Repeat 2 times.
Session Three: Run 30 minutes.
Session One: Run 25 minutes. Walk 5 minutes. Repeat 2 times.
Session Two: Run 30 minutes. Walk 5 minutes. Run 15 minutes
Session Three: Run 40 minutes
Session One: Run 30 minutes. Walk 5 minutes. Repeat 2 times
Session Two: Run 20 minutes. Walk 5 minutes. Repeat 2 times
Session Three: Run 10K.
See. Training for your first 10K isn’t that complicated. It’s just a matter of training smart and having the right plan. The rest is just detail, as the saying goes.
What about you? Do you have any favorite 10K tips? I’d love to hear from you in the comments section.
In the meantime, thank you for dropping by.
Are you training hard but results are not as good as you wish?
There are ways to accelerate muscle building by using both legal and illegal substances.
Here we'll show you 5 the best anabolic steroids for mass gain and also legal alternatives that are made to copy how these steroids work to bring similar results.
While there’s very little (if anything) that you can do to make yourself actually taller, you can help yourself get bigger. One of these ways is to make use of the best steroids for mass growth.
Please Note: This article is for informational purposes only. We don't recommend to use anabolic steroids.
The use of steroids is quite popular and has been so for a number of years now.
In 2001, a CDC survey reported that up to 5% of all high students in the US had used steroids without a doctor’s prescription. Other surveys revealed that 1 to 3 million Americans use steroids.
Of course, steroids are not exactly legal in many athletic leagues, and you don’t need to dig too hard for information as to why steroids are dangerous.
Yet they’re popular because they’re effective in helping you develop bigger muscles much more quickly.
They boost how your body produces and uses protein to build muscle, and they enable your muscles to need less time to recover between workouts.
Because of these effects, in one study it was shown that men on steroids for 10 weeks were able to gain 2 to 5 kg of muscle. The participants in the study also reported strength increases by 5% to 20%.
But there are many types of steroids. So which are the best steroids for size increases? According to experts and various studies, these are the top 5 steroids that can help you bulk up and become stronger:
Among the popular steroids for mass gain, Dianabol is perhaps the best-known of them all.
Its reputation was assured when Arnold Schwarzenegger himself admitted to using this steroid for build muscle back when he was younger and building muscles on the way to becoming Mr. Universe and Mr. Olympia.
Dianabol mainly works by boosting glycogen stores during the bulking cycle.
This improves protein synthesis so that your muscles are better able to use protein to grow bigger.
It’s often used as part of a stack of other steroids to really help you get bigger and stronger.
In a cycle of about 2 months, you can look forward to gaining as much as 30 pounds with the right diet and exercise.
Dianabol can really boost your strength as well, which makes you able to lift heavier weights and this, in turn, can really accelerate muscle growth.
As Dianabol comes with dangerous side effects and it’s not legal to use without a prescription, you may want to switch to a legal alternative like D-Bal from Crazy Bulk.
The Crazy Bulk brand has established a firm reputation in the supplement industry by creating supplements that mimic the benefits of various anabolic steroids, without the dangerous side effects.
D-Bal replicates the Dianabol effects with a formula that includes BCAAs, DHEA, and whey protein concentrate.
It also boosts protein synthesis, strength, and muscle development. You need to take a pill with each meal, and another pill about a half hour before you work out.
D-Bal gives you energy, strength, and stamina, which will improve your workout performance.
This steroid is also known as Oxymetholone. It’s also among the most popular mass building steroids around.
It can really bulk you up, though you will need to work hard during the cutting cycle to get rid of the water you retain during the bulking cycle.
It works by boosting the number of your red blood cells, which allows your muscles to take in more oxygen when you’re working out.
The oxygen fuels and strengthens your muscles, which can then delay fatigue so you can work harder for a longer period of time.
This also speeds up muscle recovery between workouts. A single cycle of Anadrol use can lead to a gain of anywhere from 20 to 30 pounds.
It’s a pity that the use of Anadrol tends to lead to estrogenic side effects. You can avoid these side effects (along with the more dangerous risks) by taking Anadrole supplement instead.
Its ingredients include Tribulus Terrestris, soy protein isolate, whey protein concentrate, Shilajit Concentrate, and acetate L-carnitine.
It also helps your body to increase red blood cell production to let your muscles get more oxygen. This will boost muscle production and strength while it delays the onset of fatigue.
All you need to do is to take 2 of these pills with water about 20 minutes before your breakfast each day.
Testosterone is 4th on this list, so why is Trenbolone listed ahead at #3?
That’s because it’s one of the most powerful steroids ever, which automatically makes it a prime candidate for the best steroid cycle for size gains. Tren, as fans call it, is actually 5 times stronger than testosterone.
It’s so powerful that muscle gains and strength improvements can come in quite rapidly.
Tren actually reduces body fat by preventing the production of cortisol, and cortisol is detrimental to muscle growth and the burning of fat cells.
However, if the muscle-building effects of Tren are powerful, then so are the side effects.
You’ve got Tren cough, “trensomnia”, erectile dysfunction, and a tendency to be more irritable and aggressive. That’s not to mention the stress on the liver and kidney.
Check this Trenbolone review to learn more about how to use it to get maximum benefits and avoid side effects.
Just about everyone who takes steroids in stacks includes testosterone as the main component because testosterone is integral to muscle development.
In fact, as men get older and their bodies aren’t able to produce as much testosterone as before, they lose their muscles as they become more easily fatigued.
Testosterone is the original of all the anabolic steroids. With testosterone injections, you can build muscle mass much more quickly, and you also enjoy quick recovery from workouts.
The problem with testosterone shots is that they’re not quite as friendly to your body as naturally produced testosterone.
The list of side effects is quite long and filled with dangerous symptoms, including problems for your heart and circulatory systems, damage to your liver, unhealthy cholesterol levels, and possibly even increased risk of cancer.
Then you have problems like infertility, shrunken testicles, and even breast development.
So it’s a good idea to use natural testosterone boosters like TestoGen, which also offers quick muscle gains, increased strength, greater stamina, and fast recovery.
This supplemnt contains various vitamins and minerals, along with herbal extracts and D-Aspartic Acid to stimulate the testosterone production.
It mimics the beneficial effects of testosterone injections but without the scary side effects.
This steroid provides you with an increase in muscles, so you can get up to an extra 15 pounds of bulk without having to put on lots of body fat as well.
It helps in not just boosting muscle development but also in enhancing your strength.
One of its more enticing attributes is that compared to other anabolic steroids, its side effects aren’t that bad. That’s why many consider this among the best steroids for mass.
So why is it also illegal without a prescription?
That’s because it still can result in serious side effects. These include anemia, prostate cancer or enlarged prostate, leukemia, and liver problems.
Even heart attacks and heart failures have been attributed to Deca, as well as strokes and liver cancer.
That’s not to mention the more common side effects such as continuous painful erection and enlarged breasts.
Deca may be “safer” compared to other anabolic steroids, but the truth is it’s not exactly safe at all.
What is truly safe is if you switch to using the natural alternative instead. It’s called DecaDuro, and it helps with red blood production, protein synthesis, and nitrogen retention.
These benefits all lead to bigger muscles and enhanced strength. DecaDuro even soothes your tired joints after you work out.
Check this Deca Durabolin review to learn more about benefits and side effects of Deca Durabolin and it's safer and legal alternatives.
The problem with anabolic steroids is that the risks of serious side effects outweigh the possible gains for muscle development. They’re just not worth it.
However, the possibility of enjoying the benefits of these steroids without risking the side effects isn’t wishful thinking.
It’s actually possible, and Crazy Bulk has proven it. They’ve been in the supplement industry for a while now, and their continued popularity attests to the effectiveness and safety of their products.
With these supplements, gaining muscles without weird side effects isn’t theoretical. Instead of using the best steroids for mass try these alternatives to get similar results but without a high risk.
Check my CrazyBulk review here to learn more about these supplements.