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weight gain program

WEEKS 1-2: HEAVY HITTERThe first two weeks of the program are all about lifting heavy with mass-building compound exercises. For everything but abs and calves, reps fall in the 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal. There are very few isolation exercises during this phase for chest, back, shoulders and legs because the emphasis is on moving as much weight as possible to add strength and size. ...

WEIGHT LOSS PROGRAM

The weight loss programs below were chosen based on the following criteria: Nutritional quality. Weight loss programs are nutritionally balanced and designed to meet nutritional needs.Sustainability. Weight loss programs are not overly restrictive, are easy to stick with, and are designed to support long-term weight loss.Effectiveness for weight loss. Weight loss programs have all been studied for their ability to promote weight loss.Additional ...

CAN BE MADE AT HOME PROGRAM

This at-home routine, as we lay out in our Beginner Bodyweight Workout article, is as follows: Bodyweight squats: 20 repsPush-ups: 10 repsWalking lunges: 10 each legDumbbell rows (using a gallon milk jug or another weight): 10 each arm.Plank: 15 secondsJumping Jacks: 30 reps

The Right Snacks Give You Energy

The biggest assistant of those who want to create a diet, those who want to lose weight, and those who dream of a fit body with fitness is going through the right snacks.Snacks that help to revitalize the body that is tired during the day and minimize the feeling of hunger also help you feel more fit by providing the energy you need.Especially if you have just started fitness, you can create a correct and effective training program by consuming...

No Night Escapes

Aside from the sweet cravings, the long breakfast tables or the pastries, if you often experience the feeling of hunger at night, it means that danger alarms have started to sound for your body!If you are skipping your meals due to intense work schedule and rush during the day, or if you are having dinner especially late at night, all you need to do is to create a regular nutrition program.In this way, you can provide the nutrient-fat balance f...

Say Goodbye to Fatty Foods

The most important element of muscle development is the body's ability to meet the nutrients it needs in sufficient quantities. Therefore, before starting a fitness program, we recommend that you learn which foods will be more beneficial for your body.Of course, the worst enemy of a tight body is harmful fats; however, thanks to small touches, you can also benefit from the foods you consume by reducing the fat ratio in the meals.At the same tim...

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